Omega-3 Fish Oils and Weight Loss
Though a few studies have concluded that fish oil supplementation may increase appetite levels in seriously ill individuals, many studies have suggested that fish oil may actually aid in weight loss, especially for those who are already overweight.
Jump Ahead
- Omega-3 May Stimulate the Appetite
- Omega-3 May Help You Feel Fuller Longer
- Studies Suggest That Omega-3 Increases Metabolism
- Resources
Omega 3 May Stimulate the Appetite
A study to determine if Omega-3 would impact appetite among children with leukemia found that for those in the test group taking the supplementation, there was a significant increase in appetite level and an increasing trend in energy and protein intake. [1]
In a similar study, patients on dialysis for kidney failure were given fish oil supplementation for 12 weeks to test its effect on appetite. They found “meaningful trends towards improvements in subjective appetite.” The findings were more pronounced in male subjects. [2]
Omega-3 May Help You Feel Fuller Longer
An interesting study tested whether Omega-3 taken by overweight subjects could affect appetite when included with a calorie-restricted diet. The study found that those participants taking the supplementation reported feeling full up to two hours following the test dinner. [3]
A similar study found that Omega-3 is associated with increases in leptin levels in obese subjects. [4] Leptin is a hormone that is directly related to body fat and obesity. It helps to inhibit hunger and regulates energy balance. [5]
Studies Suggest That Omega-3 Increases Metabolism
A study of 24 females over the age of 65 evaluated the effect of fish oil supplementation on the metabolic rate at rest and during exercise. The results demonstrated that fish oil supplementation increased resting metabolic rate by 14% and 27% during exercise. [6]
A similar study of active, healthy males found that fish oil supplementation increased resting metabolic rate by 5.3%. [7]
A third study evaluated the effects of fish oil supplementation with exercise as compared to either alone. The results demonstrated that a regular exercise regimen with fish oil supplementation reduces body fat and improves metabolic health. [8]
More studies are necessary to evaluate the effectiveness of Omega-3 supplementation as a weight-loss tool, but these preliminary findings are promising.
Resources
- [1] Abu, Zaid Z. “Fish oil supplementation is beneficial on caloric intake, appetite and mid upper arm muscle circumference in children with leukaemia.” Asia Pacific Journal of Clinical Nutrition. 2012. Vol: 21, No: 4, pp: 502-510. <https://www.ncbi.nlm.nih.gov/pubmed/23017308>
- [2] Zabel, R. “Gender differences in the effect of fish oil on appetite, inflammation and nutritional status in haemodialysis patients.” Journal of Human Nutrition and Dietetics. 2010 Aug. Vol: 23; No: 4; pp: 416-425 <https://www.ncbi.nlm.nih.gov/pubmed/20456591>
- [3] Parra, D. et. Al. “A diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss.” Appetite. 2008 Nov. Vol: 51, No: 3, pp: 676-680 <https://www.ncbi.nlm.nih.gov/pubmed/18602429>
- [4] Gray, B. “Omega-3 fatty acids: a review of the effects on adiponectin and leptin and potential implications for obesity management.” European Journal of Clinical Nutrition. 2013 Dec. Vol: 67, No: 12, pp: 1234-42. <https://www.ncbi.nlm.nih.gov/pubmed/24129365>
- [5] Hormone.org – “What Is Leptin.”
- [6] Logan, Samantha L. “Omega-3 Fatty Acid Supplementation for 12 Weeks Increases Resting and Exercise Metabolic Rate in Healthy Community-Dwelling Older Females.” PLOS One. 2015. Vol: 10, No: 12. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4682991/>
- [7] Gerling, CJ. “Variable Effects of 12 Weeks of Omega-3 Supplementation on Resting Skeletal Muscle Metabolism.” Applied Physiology, Nutrition, and Metabolism. 2014 Sept. Vol: 39, No: 9, pp: 1083-91. < https://www.ncbi.nlm.nih.gov/pubmed/25054452>
- [8] Hill AM. “Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors.” American Journal of Clinical Nutrition. 2007 May. Vol: 85, No: 5, pp; 1267-74 < https://www.ncbi.nlm.nih.gov/pubmed/17490962>
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