Fish oil is one of the most common supplements on the market. It’s rich in omega-3 fatty acids which play a role in reducing your risk of heart disease, brain disease, and can provide you with healthier looking skin. Fish oil has also been used to promote fat loss without the jittery and anxiety inducing effects of more traditional fat loss supplements.
Fish Oil Health Benefits
Large scale studies have shown that consuming fish oil supplements had a direct relationship with the reduction in the number of deaths from heart disease1. Additionally, research has shown that low intakes of omega-3 fatty acids, common in western diets, is correlated with cognitive decline in older adults, specifically Alzheimer’s2. Finally, studies have concluded that fish oil supplements can improve the elasticity and hydration of your skin3.
Fish Oil and Fat Loss
Taking fish oil supplements could help you lose a few extra pounds each month without any additional effort. It has been shown to enable fat loss, increase lean muscle mass, and minimize fat storage. One study showed that fish oil supplements reduced the overall body fat in adults by promoting fat oxidation without any additional changes in diet or exercise4. Another study concluded that taking fish oil supplements for a six week period resulted in an increase in lean muscle mass and a decrease in body fat5. Fish oil supplementation has also been shown to prevent fat accumulation and improve the metabolism of existing fat tissue6.
How Much Fish Oil Should you Take
First, you should consult with your primary care physician on the recommended dosage for you personally. The American Health Association recommends that everyone should be eating fish twice a week because of the health benefits highlighted in this article7. If your not a fan of the taste of fish, the capsules keep the fish oil contained so you don’t have to taste it. Individuals have commented that they can be hard to swallow due to their size. Typically one 1,000mg pill will contain 300mg of active omega 3, with 3,000mg of fish oil a day being considered sage for adults to consume8.
- Kris-Etherton PM, Harris WS, Appel LJ. Omega-3 Fatty Acids and Cardiovascular Disease. Arteriosclerosis, Thrombosis, and Vascular Biology. 2003;23(2):151-152. doi:10.1161/01.atv.0000057393.97337.ae
- Freemantle E, Vandal M, Tremblay-Mercier J, et al. Omega-3 fatty acids, energy substrates, and brain function during aging. Prostaglandins, Leukotrienes and Essential Fatty Acids. 2006;75(3):213-220. doi:10.1016/j.plefa.2006.05.011
- Boelsma E, Hendriks HF, Roza L. Nutritional skin care: health effects of micronutrients and fatty acids. The American Journal of Clinical Nutrition. 2001;73(5):853-864. doi:10.1093/ajcn/73.5.853
- Couet C, Delarue J, Ritz P, Antoine J-M, Lamisse F. Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults. International Journal of Obesity. 1997;21(8):637-643. doi:10.1038/sj.ijo.0800451
- Noreen EE, Sass MJ, Crowe ML, Pabon VA, Brandauer J, Averill LK. Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. Journal of the International Society of Sports Nutrition. 2010;7(1). doi:10.1186/1550-2783-7-31
- Kim M, Goto T, Yu R, et al. Fish oil intake induces UCP1 upregulation in brown and white adipose tissue via the sympathetic nervous system. Scientific Reports. 2015;5(1). doi:10.1038/srep18013
- Harvard Health Publishing. By the way, doctor: How much fish oil should I be taking? – Harvard Health. Harvard Health. https://www.health.harvard.edu/newsletter_article/By_the_way_doctor_How_much_fish_oil_should_I_be_taking. Published 2020. Accessed September 10, 2020.
- Marine Oils. https://pubmed.ncbi.nlm.nih.gov/30000958/. Published August 17, 2020. Accessed September 10, 2020.