Regular author for my site (BrinkZone), Monica Mollica wrote an excellent and extensive review of how “fish oils” have unique properties on fat loss.
Fish Oil For Fat Loss
Fish oil is well known for its beneficial cardiovascular and cardiac health effects. In 2004 FDA approved a prescription fish oil preparation for treatment of high blood triglycerides (hypertriglyceridemia) 1. However, recently several studies have shown that fish oil also has other beneficial effects, which might appeal more to the younger population, and especially to fitness and bodybuilding enthusiasts. One of these effects is fat loss.
Fish Oil Induced Fat Loss
In the 80s early 90s, several animal studies showed that fish oil reduces body fat 2-5 and weight gain 6-9, and limits adipose tissue expansion 10-12. These effects have been seen during both a decreased 3 7, constant 5 or even increased energy intakes 6. This indicates that the fatty acids in fish oil, notably EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have an effect on the partitioning of fat between oxidation (fat burning) and storage in the body.
Mechanism – how does it work?
Maybe, but not likely. Humans make the “fish oils” EPA/DHA from LNA found in flax, but the conversion is poor, and depends on variables (age, sex, diet, drugs, etc, etc), and one would have to take a lot of flax to end up with the amounts of EPA/DHA she’s talking about. Personally, I use both.
You would die without Omega - 6, hence why it’s an EFA. Excessive omega 6 is bad for you, and people tend to get too much Omega 6 and very little Omega 3 thus the 6/3 ratio tends to be unfavorable to health in the average diet.
Lots of high quality brands contain no mercury, or other heavy metals, PCBs, etc. If you have a script for it and insurance covers it great, but it’s not worth the $$$ otherwise.
Do you have an opinion on krill oil? I take it because if it has a fourth of the claimed benefits one would be foolish not to. I’m waiting for some science on the issue.
The author gives full details on Krill below the article after someone asked the same Q. Krill appears to have some superior properties to fish oil. Read her response for details.
Studies with fish oils have used doses that are quite variable, so no exact dose is known in terms of optimal effects on fat loss/bodycomp, but 6 – 10 g/day (assuming 30% EPA + DHA) is a starting point. So, a 1000mg (1g) softgell cap of fish oil, would be approximately 180mg of EPA and 120mg of DHA, assuming the general rule of 30% total active lipids. Fish oil comes as 60/40 EPA to DHA.
I would recommend at least approximately 6g (6 1000mg caps) fish oils giving you a total of 1800mg of active lipids per day assuming 30% of 6g is EPA and DHA, but you must read the labels for exact numbers. Looking at specific brands for example:
Puritan’s Pride uses a 1200mg cap, each containing 360mg total active lipids. You would need 5 caps to = 1800mg total active lipids.
Looking at The Life Extension Foundation: They use a 1000mg cap that gives 600mg total active lipids per cap, which means you would need 3 caps to equal the recommended 1800mg above.
Looking at Nordic Naturals, they use a 1000mg cap that gives a total of 275mg of active lipids per cap, so you will need 6-7 caps per day
Looking at Carlson’s, they use a 1000mg cap that gives a total of 320mg of active Omega-3 lipids, so you would need 5-6 caps of this product.
You are not kidding. Compared to the stuff I posted above, the Life Extension Mega EPA/DHA is some serious bang for the buck with the sale they are having…65% off? Holy @#$!
And it’s generally 2X the concentration most other brands. That’s why people must read labels and compare, as they are often not saving the $$$ they think they are,.
When the $$$ is coming out of my pocket, LEF is generally my go to brand for most things.
I have done consulting work for the company, write for their mag on occasion (run my name on their site), know the owner well, and know their QC, sourcing, etc to be top shelf.
