There are countless supplements on the market that promise to help you lose weight, but does omega 3 help with weight loss? This question has been debated for many years, and there is still no clear answer.
However, there are several potential benefits of omega 3 when it comes to weight loss that you should know about, including its ability to:
- Increase satiety
- Promote muscle growth
- Reduce inflammation
- Improve insulin sensitivity
- Regulate stress hormones
This article will discuss these five potential benefits in more detail and how they can help you lose weight. Keep reading to learn more.
What is Omega-3?
You’ve probably already heard of omega-3 fatty acids and how good they are for you. But just in case you haven’t, they’re a polyunsaturated fat found in plant and animal foods, including oily fish, chia seeds, and flaxseeds.
There are three main types of these fatty acids:
- ALA (alpha-linolenic acid)
- DHA (docosahexaenoic acid)
- EPA (eicosapentaenoic acid)
Your body can’t make omega-three fatty acids on its own, so it’s vital to get them from your diet, which you can do either by eating certain foods or supplementing.
But why do we need omega-3 in the first place?
That’s what we’ll look at in the next section.
Why Do We Need Omega-3?
The body needs omega-3 fatty acids for many reasons. One of the most important is keeping the heart healthy by reducing blood pressure, lowering triglyceride levels, and improving blood vessel function .
Omega-3 fatty acids also have anti-inflammatory effects, which can help to reduce the risk of heart disease, stroke, and arthritis. This becomes more important as we age since inflammation significantly contributes to chronic diseases.
In addition to its anti-inflammatory effects, research also shows omega-three fatty acids are hugely beneficial in maintaining a healthy brain and benefitting eye and nervous system performance.
But what about its benefits for weight loss? You ask.
Well, now that we know a bit more about omega-three fatty acids and why they’re so important, let’s look at how they can help with weight loss.
5 Ways Omega 3s Can Help With Weight Loss
While more research needs to be done on the topic, there are several potential benefits of omega-three fatty acids regarding weight loss. Here are five of them:
- Curbing hunger: One of the main reasons people struggle to lose weight is because they’re always hungry. Omega-3s can help by reducing inflammation and increasing insulin sensitivity, which can help to control hunger.
- Reducing inflammation: Inflammation can lead to weight gain by increasing the number of fat cells in the body. Omega-3s can help to reduce inflammation, which can help to prevent weight gain 
- Increasing insulin sensitivity: Insulin is a hormone that helps to regulate blood sugar levels. When insulin levels are high, it can lead to weight gain. Omega-3s can help to increase insulin sensitivity, which can help to prevent weight gain .
- Reduces stress hormones: Stress hormones like cortisol can lead to weight gain. Omega-3s can help to reduce stress hormones, which can help to prevent weight gain.
- Increase muscle growth: Muscle mass is essential for burning calories, and omega-3s can help to increase muscle growth.
How to Get More Omega-3s in Your Diet
While you can find omega-3 fatty acids in oily fish like salmon and tuna, getting enough of this essential nutrient can be challenging.
Fish oil supplements may be your next port of call, but given the numerous drawbacks of these products, including mercury contamination and the risk of fish oil pills going rancid, they’re not always the best option.
A better alternative is to choose a supplement sourcing its omega-three fatty acids from algae, which are not only sustainable but also a much healthier choice due to the decreased risk of contaminants.
Performance Lab Omega-3 is one product that fits the bill – providing a potent blend of EPA and DHA in just two daily capsules. Complete with a unique NutriGels® delivery system, ensuring easy, comfortable digestion.
Does Omega 3 Help With Weight Loss? – A Summary
As you’ll now know, there is some evidence to suggest that omega-3 may be helpful in weight loss. However, it’s important to remember that these studies are small and more research is needed to confirm the findings.
Additionally, it’s important to remember that supplements are not a replacement for a healthy diet and lifestyle. If you’re trying to lose weight, focus on making healthy food choices, increasing your activity level, and remaining in a consistent calorie deficit.
The key takeaway is that there are no shortcuts to losing weight – consistency and perseverance are the keys to success!
FAQs on Does Omega 3 Help With Weight Loss
What are the best food sources of omega-three fatty acids?
The best sources of omega-three fatty acids are oily fish, chia seeds, and flaxseeds. Each of these foods provides a decent amount of these essential fatty acids, so it’s worth incorporating them into your diet.
How much omega-three should I take for weight loss?
More research is needed to determine the optimal dose of omega-three for weight loss. In the meantime, a good rule of thumb is to take 1000mg per day. The absolute minimum you should take is 500mg, but it’s safe to consume over double that.
What are the side effects of taking too much omega-three?
The most common side effect of taking too much omega-three is digestive discomfort, which can often be subsided by watching your intake and not consuming omega-3 on an empty stomach.
Are there any other benefits of omega-three besides weight loss?
Omega-three fatty acids have numerous potential health benefits, including reducing inflammation, improving heart health, and boosting brain health.
Is it better to take omega-three as a supplement or food?
It’s possible to get omega-three through food sources, such as oily fish, chia seeds, and flaxseeds. However, supplements may be a good option if you don’t eat these foods regularly. Be sure to choose a high-quality supplement sourced from algae to avoid contaminants.
Can I take omega-3 supplements if I have a medical condition?
If you have a medical condition, it’s always best to speak to your doctor before taking any supplements because they may interact with your medications. That being said, omega-three supplements are generally considered safe for most people.