Fish Oil for Weight Loss – Who it Works for and Who it DOESN’T [Research Review]

Using fish oil supplements for weight loss is purported to promote metabolic health and normal blood lipid levels.

There are many health benefits associated with fish oil supplements and some studies have demonstrated positive effects on body fat when combined with diet and exercise interventions.

However, taking fish oil capsules without adopting a calorie-restricted diet or increasing activity levels does not appear to be effective for weight reduction.

Fish oil is a source of omega 3 fatty acids, which are polyunsaturated fatty acids that are involved in brain function, as well as growth and development.

The body is unable to produce omega 3 fatty acids on its own, so they must be obtained through dietary sources. Foods that contain omega 3’s include cold-water fish, krill and other types of seafood, walnuts and flaxseed oil.

Omega 3 fatty acids are associated with positive effects on overall health, including ones that appear to support weight loss such as health blood glucose levels and decreased insulin concentrations.

Those who want to use fish oil for weight loss should understand how these supplements work in terms of weight loss potential. They should also know about the possible risks associated with using fish oil pills to lose weight.

Fish Oil

Omega 3 Fatty Acid

Heart Health

Brain Health

Inflamm- ation

How It Works:

• Reduces signs of aging & inflammation
• Supports cognition, memory & brain health
• Promotes fat burning & heart health

Dosage:

Between 250 - 2,000 mg per day

Safety:

Generally well tolerated

Top Fish Oil Products* ❯

View User Ratings* ❯

Benefits of Fish Oil for Weight Loss

Does fish oil help with weight loss? As a source of omega 3 fatty acids, these pills are often promoted with claims that they help by increasing metabolism, reducing cravings and supporting fat loss.

More research is needed on the efficacy of fish oil for this purpose, but studies have indicated that it might have the potential to help promote weight loss when it is used along with lifestyle modifications, such as exercise and a healthy diet.

In 2013, a study published in Food & Function looked at the relationship between low levels of omega-3 fatty acids in the body and obesity. Previous studies have established an association with low omega-3 status and obesity.

In this study, half of the obese participants consumed 6 grams of fish oil per day composed of 420 mg EPA and 1620 mg DHA for four weeks while following their normal diet. A control group was given a placebo consisting of 6 grams of monounsaturated oil.

For the next four weeks, both groups followed a very low energy diet (VLED), which means they consumed significantly fewer calories than normal. After the 8 weeks of using fish oil supplements, there was a a significant decrease in BMI (Body Mass Index), particularly among the females.

While both groups followed a very low energy diet, the females using fish oil experienced a greater percentage decrease in body weight compared to those on the placebo.

Effects on Metabolism & Cardiovascular Health

A 2007 study in the American Journal of Clinical Nutrition found that regular exercise and use of long-chain n-3 fatty acids (FAs) from fish could improve body composition and measures of cardiovascular health.

Overweight volunteers with a BMI of greater than 25 were given either fish oil alone, fish oil with exercise, sunflower oil (control) or sunflower oil and exercise. Participants in the fish oil treatment groups consumed 6 grams of tuna every day and the exercise activity involved walking for 45 minutes, three times a week.

After the 12 week treatment period, those using fish oil supplementation had lower triacylglycerols in the blood, improved HDL cholesterol levels and improved endothelium and arterial health. Both the group consuming fish oil alone and the group exercising with fish oil supplementation were found to have reduced body fat percentages and decreased cardiovascular disease risk.

A 1997 study published in the International Journal of Obesity and Related Metabolic Disorders indicated that fish oil is associated with a reduction in body fat and the stimulation of lipid oxidation (fat burning) in healthy adults. [2]

A 2005 study published in Diabetologia showed that high amounts of fish oil activated the peroxisome proliferator-activated receptor alpha (PPAR-alpha) in mice, which increases metabolic rate. [3] However, more research on this effect in humans is needed.

Researchers believe that fish oil might have an indirect effect on the metabolism of fat in those who have metabolic syndrome. A 2007 study published in the American Journal of Clinical Nutrition indicated that fish oil might have anti-inflammatory effects by lowering the secretion of cytokine. [4]

A 2015 meta-analysis published in PLoS One showed that fish oil did not reduce body weight and body mass index in subjects who were obese or overweight, even when used with life modification intervention.

Fish oil did significantly reduce waist circumference in overweight or obese subjects when combined with life modification intervention. [1]

A 2009 study in Postgraduate Medicine showed that a proprietary brand of Prescription omega-3-acid ethyl ester called Lovaza did not affect body weight or waist circumference compared to a placebo in patients with very high triglyceride levels. [6] This study did not involved any changes to exercise or food intake.

How to Take Fish Oil for Weight Loss

You can increase your consumption of omega-3 fatty acids by adding more fish to your diet or through supplementation.

Consumers will find a number of fish oil supplements for weight loss on the market in different forms, such as capsules and soft gels. These are available from online retailers, such as Amazon and GNC, as well as local stores that sell wellness products.

Those who purchase these supplements should look for products made from fish sources that are low in mercury, such as salmon, shrimp and trout. Krill oil is another popular option that is a good source of omega 3’s as well as antioxidants such as astaxanthin.

There are also vegan- and vegetarian-friendly sources of omega 3 supplements like microalgae (Schizochytrium oil) and plant-derived alpha-linolenic acid (ALA).

Dosage for Fat Loss

How much fish oil should consumers take for weight loss? Based on research studies, dosages of 1,000 mg to 6,000 mg per day have been used. Positive results appear to be stronger at the higher dosage range.

Consumers should note that fish oil supplements vary in terms of the amounts of different omega 3 fatty acids present in them, such as EPA and DHA. These supplements are typically standardized to contain a specific ratio of EPA to DHA.

For example, in one study mentioned above, a 1 gram capsule or fish oil was standardized to contain 70 mg of EPA to 270 mg of DHA. Other products like Omacor provide 460 mg EPA to 380 mg DHA. MaxEPA is formulated to contain 180 mg EPA to 120mg DHA per capsule while Omega Rx contains 200 mg DHA to 400 mg EPA and 100mg Vitamin E.

There is no research available to determine the optimal ratio of EPA to DHA for weight loss.

In addition to using supplements, the following fish are good sources of omega-3 fatty acids to add to the diet if you want to lose weight:

• Catfish – 0.15-2 grams per serving
• Cod – 0.13-0.24 grams per serving
• Flounder (Sole) – 0.42 grams per serving
• Halibut – 0.4-1 grams per serving
• Herring – 1.71-1.81 grams per serving
• Mackerel – 0.34-1.57 grams per serving
• Rainbow trout – 0.84-0.98 grams per serving
• Salmon – 0.68 – 1.83 grams per serving
• Sardines – 0.98-1.70 grams per serving
• Tuna – 0.26 grams per serving

Those who plan on taking fish oil to lose weight should ask their doctor about safe amounts of fish oil to take. This will depend on several factors, including age and medical conditions.

Fish Oil for Fat Loss User Reviews

Has fish oil helped consumers lose weight? Based on reviews posted on online sources, a high percentage of consumers who took fish oil to lose weight indicated that these supplements did help them lose fat and body weight, especially when these products were used along with a nutritious diet and physical activity.

One user of the RSP LeanOmega product stated that this supplement helped him lose 31 pounds in 4 weeks when combined with a calorie-restricted diet. He used the product with Apple Cider Vinegar to reduce his appetite.

Another customer reported that the supplement helped boost energy and supported a higher metabolism. A third user reported weight loss results of 50 lb over 8 months.

Others have suggested it can help reduce hunger cravings and improve energy balance throughout the day. Note that your results may be different than those reported above.

A small percentage of consumers reported that fish oil pills for weight loss did not lead to weight loss or suppress the appetite. This was true even for people who said they worked out and followed a diet.

It may be the case that use of fish oil supplements to lose weight is more effective in people who are obese or overweight to begin with and who have a low omega-3 status in the body.

Side Effects of Fish Oil Pills for Dieting

Consumers who are considering taking fish oil for weight loss should be aware that it can cause gastrointestinal side effects. These include bloating, diarrhea, gas and belching.

According to the University of Maryland Medical Center, taking time release fish oil pills might lower the risk of side effects. [5] Taking fish oil with meals or freezing these products might also reduce the risk of side effects.

Fish oil should not be taken in large amounts, since this might lead to lowered immune system activity and a higher risk of bleeding. Consumers should not take more than 3 grams of fish oil per day.

Consumers who have diabetes should only use fish oil supplements under the guidance of their doctor, since these pills might increase fasting blood glucose levels.

Those who take blood thinning medications or have bleeding disorders should also consult a doctor before using fish oil. These supplements have the potential to increase the risk of bleeding.

Fish oil supplements are considered likely safe for women who are nursing or pregnant, according to the Natural Medicines Comprehensive Database. [6] However, they should be used under the guidance of a healthcare provider.

Pregnant women and women who are breastfeeding should avoid taking fish oil pills made from fish sources that are high in mercury, such as king mackerel and swordfish.

Before purchasing fish oil capsules to help you lose weight, it is important to check with a doctor about the best weight loss program for your needs.

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