Omega 3 Weight Loss: Myth Or Fact? Here Is What Science Says

You’ve probably heard someone raving about omega 3 weight loss. It makes you wonder whether an omega 3 fish oil is the secret behind the trim waistlines and hourglass figures. It sounds too good to be true. Now you want to know whether there is scientific evidence that omega 3 can help you lose weight easily. 

The jury is still out on whether omega 3 benefits weight loss. We’ve compiled relevant and recent scientific studies to help you decide whether omega 3 is impactful for losing weight.

What Are Omega 3 Fatty Acids?

Your body can make most of the fats it needs. It uses raw materials and fat from food to make them for special body functions. However, this is not the case for omega 3 fatty acids – your body cannot make them. Therefore, you must get them directly from food.

Two types of omega 3 fatty acids have been widely studied (1):

• Essential omega 3 fatty acids – Alpha-linolenic acid (ALA) is found in plant sources, and is the only essential omega 3 fatty acid
• Long-chain omega 3 fatty acids – Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are found in fish oil and seafood.

ALA can only be gotten from your diet. EPA and DHA can be manufactured by the body using ALA. However, research has shown that the human body is not efficient at EPA and DHA production (1). Only a small amount of ALA is used up. This explains the popularity of fish oil supplements.

Contrary to what you may believe, your body needs fats. Not all fats are fattening – some play crucial roles in bodily functions. Without them, you can experience severe symptoms. Omega 3 is an essential nutrient that your body cannot survive without.

You have probably heard health and fitness gurus talk about “bad” and “good” fats. Omega 3 are good fats. To simplify an otherwise lengthy, scientific explanation about carbon bonds – here’s the good fat, bad fat version.

Good Fats

These reduce cholesterol, triglycerides, and blood pressure, particularly when they replace the bad fats in your diet. They protect against diabetes and heart disease. Omega 3 and 6 are examples of polyunsaturated fats that are good for you and they are found in seeds, nuts, and fish. Other polyunsaturated fats and monounsaturated fats are also healthy “good” fats.

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Bad Fats

These are saturated and trans fats and you should keep your consumption of them to a minimum. Diets that are too high in these can raise bad cholesterol and increase the risk of heart disease and stroke. They can be found in many ultra-processed foods and animal products.

How Does Omega 3 from Fish Oils Aid Weight Loss?

It is often claimed that one of the benefits of taking fish oil is weight loss. Below are the arguments for omega 3 fatty acids weight loss capabilities:

Hunger and Appetite Suppression

People on weight-loss diets often experience increased feelings of hunger. This is why fish oil omega 3 is often recommended to suppress hunger. However, the hunger-suppressing effect of this nutrient may vary depending on your health and metabolism.

In an older study, overweight and obese volunteers were put on a diet rich in omega 3 fatty acids (2). The control group was on a diet low in the nutrient. This study aimed to determine whether omega 3 affects food intake. The results showed a positive correlation; the group that ate omega 3-rich foods felt less hungry after meals. 

In another study, healthy adults were given fish oil supplements and had their appetites monitored (3). The control group was given soybean oil as a placebo. The people who were taking fish oil felt less full and had the urge to eat more than those in the control group.

The research findings on omega 3 for hunger and appetite suppression are conflicting. However, the findings of one review imply that it may be more effective in overweight and obese people (4). According to research, omega 3 may cause increases in adiponectin and leptin in obese people, which may reduce appetite and help with insulin sensitivity and inflammation. 

Metabolism Increase

A high metabolic rate means that you burn more calories each day. It can also mean that you can keep the weight off over time. Several studies have suggested that omega 3 may help increase resting metabolic rate. The effect of this nutrient on metabolism has been observed in healthy adults (5). 

Boosting Calories Burned Through Exercise

Some research suggests that omega 3 may increase calories burned during exercise. It is believed to be because the nutrients may trigger your body to use fat rather than carbohydrates as an energy source during exercise. In one study, older women who took fish oil daily burned more calories (6). This is why fish oil consumed while on an exercise regimen can be beneficial for weight loss (7).

Muscle Building

In some studies where fish oil didn’t enable weight loss, it encouraged fat loss and muscle building. Although participants’ weights remained unchanged, they saw a reduction in waist circumference (8). Their waist-to-hip ratios also reduced. So, with diet and exercise, fish oil may help you drop a dress size or two.

Note that muscles burn more calories than fat. So, as you build muscle while consuming fish oil, you use more energy. With the right lifestyle changes, you may eventually see progress on the weighing scale.

Insulin Sensitivity

A study published in the International Journal of Obesity attributes omega 3’s weight loss properties to a drop in insulin levels (9). Two groups of participants were fed the same diet with the difference of fish oil. The group that took fish oil lost more fat and had a higher metabolic rate than the control group.

The insulin levels were 50% lower for the group that took fish oil (9). Insulin reduces fat burning and promotes fat storage when you consume calories. It inhibits the action of lipase which breaks down fat into energy. It also activates an enzyme that converts carbohydrates into fat. Therefore, a drop in insulin translates to more fat burn.

How Much Omega 3 Per Day for Weight Loss?

According to the Dietary Guidelines for Americans, healthy adults should consume 8 ounces of seafood per week, which provides approximately 250 mg of combined EPA and DHA per day (9). European recommendations for combined EPA and DHA intake are 250-500 mg per day for adults (27). It could be said that this is an appropriate omega 3 weight loss dosage. However, certain health conditions may demand higher intake. Below are some conditions that are sometimes recommended a higher or lower intake of omega 3 fatty acids:

• Heart disease – up to 1,000 mg of combined EPA and DHA daily
• Depression and anxiety – no conclusive recommendation, but doses of up to 2,500 mg per day have been studied
• Pregnancy and breastfeeding – 300 mg daily, 200 of which should be DHA
•  Infancy and childhood – vary depending on age

You should always talk to your healthcare provider to get individualized recommendations. 

Omega 3 Fish Oil Overdose

In most studies on omega 3 and weight loss, participants consumed no more than 3,000mg of the nutrient. This is a safe daily intake for most healthy adults, according to the National Institutes of Health (NIH) (1). However, other reputable organizations such as the European Food Safety Authority (EFSA) suggest that daily intakes of up to 5,000mg are likely to be safe (12).

Technically, you can’t overdose on omega 3 fish oil. However, there are some safety concerns about overconsuming the oil. It has a blood-thinning effect, which can be dangerous (1). A person who is taking blood-thinning medication is at risk of over-bleeding if they exceed the recommended daily intake of omega 3.

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What Is the Best Time to Eat Omega 3 for Weight Loss?

There is no bad time of day to eat omega 3 for weight loss. However, some scientific evidence suggests that omega 3 absorption is helped by fatty meals. In one study, researchers suggested that omega 3 supplements may be poorly absorbed in the absence of a meal containing dietary fat (14). 

Sources of Omega 3 Fatty Acids

Omega 3 fatty acids are present in plant and animal sources. They can also be gotten from supplements. We look at each of the sources and how much omega 3 they contain below.

Animal Sources of Omega 3

Fatty, oily fish is packed with two types of omega 3. The high DHA and EPA contents in these fish make up for your body’s inefficient use of ALA. For each fish listed below, the approximate omega 3 content is per 100-gram serving (15, 16, 17).

• Mackerel – 4,580 mg
• Salmon – 2,150 mg
• Cod liver oil – 2,438 mg
• Herring – 2,150 mg
• Oysters – 391 mg
• Sardines – 982 mg
•  Anchovies – 2,053 mg
• Caviar – 6,540 mg
• Shrimp – 240 mg
• Trout – 583 mg
• Sea bass – 650 mg
• Striped bass – 700 grams
•  Albacore tuna – 800 mg
•  Canned tuna – 600 mg
• Halibut – 900 mg

Some fatty fish contain a high level of mercury. Mercury exists in the environment and also results from industrial pollution. It accumulates in large bodies of water. The consumption of high levels of mercury can be harmful, especially for pregnant women, unborn, and young children.

Some fish contain more mercury than others. Swordfish, tilefish, king mackerel, and shark are examples of fish with high mercury content. Everyone should minimize their intake of these types of seafood. Children, nursing mothers, and pregnant women should avoid eating them.

Plant Sources of Omega 3

Fish is the best source of omega 3 fatty acids. However, some plants contain it too. Plant sources have ALA, an essential omega 3 fatty acid that can be converted into DHA and EPA. So, if you’re following a vegetarian diet, these sources will help you get the required amount of Omega 3 (15, 16, 17).

•  Chia seeds – 5,050 mg per ounce
• Hemp seeds – 2,605 mg in 3 tbsp
•  Flaxseeds – 6,703 mg per tbsp
•  Walnuts – 2,570 mg per ounce
•  Edamame – 280 mg per half cup
• Kidney beans – 100 mg per half cup
• Soybean oil – 920 mg per tbsp

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Other Health Benefits of Consuming Omega 3 Fatty Acids

Including omega 3 fatty acids in your diet can have many health benefits. In addition to helping with weight loss, these fats play a role in cardiovascular health and overall well-being. Below are some benefits of regularly consuming omega 3.

Reduced Risk of Heart Disease

Omega 3 fats help the heartbeat at a steady rhythm. They prevent erratic and potentially fatal heart function. They also lower blood pressure and improve blood vessel function.

Additional omega 3 fatty acids may help lower the level of triglycerides, which are a risk factor for heart disease. Research has suggested that people who consume omega 3 fatty acids regularly are less likely to have a coronary event such as cardiac death or heart attack, especially among people with low dietary omega 3 intakes and/or who have existing heart disease (1).

Reduced Inflammation

Omega 3 fatty acids have anti-inflammatory properties that may help prevent serious health conditions. The fatty acids inhibit signaling molecules that cause tissue damage and swelling. These signaling molecules are also involved in chronic inflammation (1). High blood pressure, heart disease, and cancer are examples of conditions that are linked to chronic inflammation.

Improves Cognitive Function

Omega 3 fatty acids are an essential part of brain cell membranes. The fats maintain cell integrity and maintain cognitive functions. In several studies, healthy adults taking omega 3 have demonstrated less cognitive decline over time (1). 

Delicious Omega 3 Weight Loss Recipes

Fatty fish is the best source of omega 3. Below are some delicious recipes you can use to incorporate more of this nutrient into your healthy diet (19, 20).

Walnut-Crusted Tuna

This recipe combines the goodness of fatty fish with the texture of walnuts. Both main ingredients are great sources of omega 3 fats.

Ingredients

•  2 tbsp ground walnuts
•  2 tbsp ground flaxseed
•  2 tbsp chia seeds
• 1 tbsp freshly ground black pepper
• 1 egg
•  2x 6-ounce tuna fillets

Method

1.     Preheat the oven to 400 degrees.
2.     Mix the walnuts, flaxseed, chia seeds, and black pepper in a bowl.
3.     Whisk the egg.
4.     Coat the tuna filet with egg and press into the walnut mixture.
5.     Transfer filets onto a 7-by-11 baking dish.
6.     Bake until the fish cooks through (approximately 10 to 12 minutes).

Pan-Roasted Salmon with Snap Peas

The marinade in this recipe amplifies the flavor of salmon. It’s a refreshing dish that can be enjoyed hot or at room temperature.

Ingredients

•  6x 6-ounce salmon fillets with skin on
•  2 tbsp minced ginger
•  2 tbsp low-sodium soy sauce
•  3 tbsp balsamic vinegar
• 1 ½ pound snap peas
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 5 tbsp chopped mint
• ½ tsp salt
• ½ tsp ground pepper
• 2 tbsp virgin olive oil

Method

1.     Mix the ginger, soy sauce, and balsamic vinegar to make the marinade.
2.     Place the salmon in a deep dish, pour the marinade, and allow it to sit at room temperature.
3.     Boil 2 quarts of water and add the snap peas.
4.     Cook the peas until tender, drain in a colander, and run under cold water to refresh.
5.     Whisk the mint and olive oil.
6.     Coat the snap peas in mint dressing.
7.     Sear the salmon in a hot pan with olive oil, skin side down.
8.     Serve on a platter with steamed brown rice.

FAQs

• What happens if I take omega 3 every day?

Omega 3 every day may provide a variety of health benefits. These are essential fatty acids that your body needs but can’t produce on its own. Here are some potential outcomes of taking omega 3 every day:

• Improved Heart Health: Omega 3 has been linked to reduced risk of heart disease and stroke. It helps lower triglyceride levels in the blood and may also improve overall cholesterol levels (16).
• Reduced Inflammation: Omega 3 has anti-inflammatory properties that can help reduce chronic inflammation in the body. This can potentially benefit those with conditions such as arthritis, asthma, and inflammatory bowel disease (1).
• Better Brain Function: Omega 3 is important for brain health and development. It may improve cognitive function, memory, and mood. Studies have also shown that omega 3 can help reduce symptoms of depression and anxiety (1).
• Healthy Pregnancy: Taking omega 3 during pregnancy has been linked to improved fetal development and a lower risk of preterm labor. It may also reduce the risk of postpartum depression in new mothers (1).
• Improved Eye Health: The omega 3 fatty acid DHA is essential for maintaining healthy vision. It helps protect against age-related macular degeneration and dry eye syndrome (1).
• Reduced Risk of Certain Cancers: Some studies have suggested that omega 3 may help prevent certain types of cancer, such as breast, colon, and prostate cancer (1).
• Healthy Skin: Omega 3 can also benefit your skin by reducing inflammation and improving hydration. It may also help protect against sun damage and premature aging (1).
• Support for Autoimmune Conditions: Omega 3 has been suggested to improve symptoms of autoimmune conditions such as rheumatoid arthritis, due to its anti-inflammatory properties (1).

Daily omega 3 is safe, but the appropriate dosage can vary depending on individual health needs. (22).

You should consult your doctor before you start any new supplement routine. They can advise you on the appropriate dosage and help determine if omega 3 is right for you.

• Does omega 3 increase your appetite?

At least one study discussed above found that omega 3 increase appetite, but others have found the opposite to be true. Some studies have actually shown that it may help suppress appetite and promote weight loss. Its effects may be different on obese versus people in a healthy weight range. 

In addition, omega 3 are often recommended for people with conditions such as diabetes and metabolic syndrome, which can be worsened by increased appetite and weight gain.

However, if you experience an increase in appetite, it could be a result of other factors such as changes in diet or hormonal imbalances. It’s always best to consult a healthcare professional if you have any concerns about changes in appetite.

• Does omega 3 increase testosterone?

There is limited research on the relationship between omega 3 and testosterone levels and the evidence is mixed and not conclusive.

Some studies have suggested that omega 3 fatty acids may have a positive effect on testosterone levels. Omega 3s can reduce inflammation and improve cardiovascular health, which can contribute to overall hormonal balance, potentially including testosterone levels.

The potential mechanism by which omega 3 fatty acids may increase testosterone includes reducing oxidative stress and improving cell membrane function, which can positively influence hormone production or other measures of reproductive function.

However, other studies have found no significant effect of omega 3 on testosterone levels. The differences in study results may be due to variations in study design, such as the duration of supplementation, dosages used, and the health status of the participants.

Before starting any new supplement regimen, it is always advisable to consult a healthcare provider, particularly if your goal is to address specific health concerns such as hormone levels.

• Does fish oil burn belly fat?

Fish oils are often marketed as a solution for weight loss and reducing belly fat. However, there is no scientific evidence to support this claim.

While omega 3 fatty acids may have positive effects on overall health, including inflammation and metabolism, they aren’t a magic solution for shedding pounds or targeting specific areas of body fat (1).

To lose weight and reduce belly fat, a balanced diet and regular exercise are essential. Consuming more fish oil or taking high doses of omega 3 won’t result in significant weight loss without these lifestyle changes. In addition, the excessive consumption of fish oil may even lead to unwanted side effects such as nausea, diarrhea, and vitamin toxicity.

It’s important to remember that supplements aren’t a substitute for a healthy lifestyle. Stick to a well-rounded diet, exercise regularly, and consult your healthcare provider before you start any new supplement regimen.

• Can too much omega 3 cause weight gain?

Too much of anything can be bad for you, and this includes omega 3 fatty acids.

Omega 3 fatty acids are a type of polyunsaturated fat that are found in fish, nuts, and seeds. They have been linked to numerous health benefits, including improved heart health, reduced inflammation, and brain function (1).

However, like all fats, they contain calories that can add up if consumed in excess. One gram of fat contains nine calories, which is more than double the amount found in carbohydrates or protein.

So while these essential fatty acids are important for maintaining overall health, consuming excessive amounts of them may contribute to weight gain.

The Bottom Line

Omega 3 fatty acids may help you lose weight, but they probably won’t on their own. They may do so by increasing your metabolism and encouraging fat burn during and after exercise. They may also help with muscle development. However, omega 3 most likely works when it’s taken alongside a healthy balanced diet and exercise. Although fatty fish is the best source of this nutrient, supplements are also available. Consult your doctor beforehand.