Дозировка омега 3 для похудения: есть ли эффект и при какой дозировке

Рыбий жир при похудении (Омега-3) — Чудо-пилюли: съел и похудел?

Приверженцы здорового питания, диетологи и врачи в один голос говорят: натуральные продукты – вот залог красоты и стройности вашей фигуры. Совсем не нужно применять новомодные БАДы, чтобы достичь желаемого результата. Вместо этого доверьтесь старому проверенному средству – рыбьему жиру.

Рыбий жир – натуральный продукт содержит большое количество полезных веществ для организма и может оказать отличную помощь в борьбе с лишними килограммами. Фармацевтическая индустрия шагнула дальше – сегодня рыбий жир выпускают в форме желатиновых капсул, а не в форме жидкости. Теперь принимать его не просто полезно, но и удобно.

Польза незаменимых жирных кислот Омега 3

Главная ценность жира рыб в высоком содержании незаменимых жирных кислот. Незаменимых, потому что они не синтезируются и не накапливаются в нашем организме – мы можем получить их только из пищи. К ним относятся длинноцепочечные кислоты Омега-6 (линолевая и арахидоновая) и Омега-3 (альфа-линоленовая (АЛК), докозагексаеновая (ДГК) и эйкозапентаеновая (ЭПК).

Омега-3 несут большую ценность для организма, но встречаются в продуктах питания в меньшем количестве, чем Омега-6, хотя нужны организму ежедневно. Достаточное количество Омега-3 в рационе способствует улучшению обмена углеводов и жиров, улучшает иммунную функцию и гормональный фон, благотворно влияет на состояние клеток, кровообращение, работу мозга (калоризатор). Известно даже, что употребление Омега-3 служит профилактикой не только атеросклероза и болезней сердца, но и помогает справляться со стрессами и депрессиями.

Худеющим рыбий жир позволит терять вес более эффективно, беременным женщинам обеспечит нормальное формирование плода, детям – рост и развитие, а всем физически активным и не очень подвижным людям поможет улучшить самочувствие и маркеры здоровья.

Рыбий жир для похудения – вовсе не волшебное средство, помогающее за короткое время ощутимо похудеть. Его применяют в сочетании с диетой, с физическими нагрузками, только в этом случае, благодаря нормализации обмена веществ, рыбий жир способствует избавлению от лишнего веса. Тем же, кто придерживается просто здорового образа жизни и не желает применять для похудения рыбий жир, можно использовать его для профилактики болезней, для повышения иммунитета, для общего оздоровления всего организма.

Источники Омега-3

Основной источник Омега-3 – морская рыба жирных сортов, как сельдь, скумбрия, сардина, сайра, лосось, семга, форель, тунец. При термической обработке содержание ДГК и АЛК в её составе снижается, что делает необходимым использование добавок. Ещё одной проблемой получения Омега-3 из фермерской рыбы является ухудшение условий её содержания и использование в прикорме некачественного дешевого сырья.

Также Омега-3 содержатся в следующих продуктах: морепродукты, льняное масло и семя льна, рапсовое масло, грецкие орехи, желток куриного яйца. К сожалению, содержание незаменимых жирных кислот в этих продуктах не так велико, как в жире рыбы.

Важно не только количество ненасыщенных жирных кислот, но и соотношение Омега-3 к Омега-6. Оно должно составлять 1:4 – 1:3, но при высоком количестве триглицеридов в крови это соотношение должно быть противоположным – 3:1. В этом большинство растительных и животных источников проигрывают рыбе.

Какие добавки лучше – рыбий или рыбный жир?

В аптеках можно встретить, как рыбий, так и рыбный жир. Это два разных продукта.

Рыбий жир производится из печени рыб. Капсулы можно приобрести в аптеке, выпускают как обычный, так и витаминизированный рыбий жир. В своем составе содержит, как правило, ненасыщенные жирные кислоты Омега-3, а также витамины. Однако всем живым существам свойственно накапливать в печени не только витамины, но и токсины. В отличие от рыбьего жира, рыбный извлекают из мяса рыбы, а не из печени. Он менее токсичен и не вызывает аллергии, но стоит дороже.

Состав и польза рыбного/рыбьего жира:

1. Витамин А, содержащийся в рыбьем жире, восстанавливает зрение. Он особенно полезен тем, кто проводит много часов за монитором или занят любой другой работой, которая связана со зрительным напряжением.
2. Витамин D – важный «союзник» для здоровых зубов, крепких костей. Именно благодаря высокому содержанию этого витамина рыбий жир рекомендуют детям для развития костной системы.
3. Ненасыщенные жирные кислоты, (в рыбьем жире, в основном, содержатся кислоты Омега-3). Данные вещества оказывают много полезных эффектов: препятствуют образованию тромбов, очищают сосудистую систему, при регулярном употреблении снижают в крови уровень «плохого» холестерина, помогают работать мозгу. Кроме этого, ненасыщенные кислоты Омега-3 понижают уровень гормонов стресса. А этот факт – ещё один повод, чтобы использовать рыбий жир для похудения, так как большинство женщин «заедают» стрессы калорийными сладостями.

Разница в том, что рыбий жир стоит дешевле, но вместе с полезными компонентами вы рискуете получить токсины из печени. При употреблении рыбного жира этот риск отсутствует. Однако никто не застрахован от покупки некачественной добавки.

Как проверить качество добавки?

Изучите ассортимент аптеки и надписи на упаковке. Это можно сделать на месте или в интернете. Внимательно читайте аннотацию к препарату, обращая внимание на то, из чего был произведен жир (мясо или печень) и содержание в нем ДГК и ЭПК (calorizator). Просчитайте, сколько капсул вам необходимо, чтобы покрыть свои потребности. Более дешевые препараты имеют низкую дозировку, в дорогих дозировка выше. Посчитайте, насколько покупка препарата будет выгодной для вас, а его прием удобным.

Всегда проверяйте содержимое капсулы. К сожалению, сделать это можно только после покупки. Разрежьте капсулу, обратите внимание на запах и вкус. Вкус не должен быть прогорклым. Если жир горький, то его принимать нельзя – можно отравиться.

Храните добавку в темном и прохладном месте, поскольку в тепле и при свете жиры окисляются – добавка становиться прогорклой и опасной.

Как же принимать Омега-3?

По данным американской ассоциации кардиологов:

• Минимальная норма потребления Омега-3 для здоровых людей (не рыбий жир, а жирные кислоты в его составе) – 300 мг/сутки;
• Минимальная норма потребления больных ишемической болезнью сердца – 1 г/сутки;
• Для улучшения здоровья и снижения уровня холестерина в крови – 1-1,5 г/сутки.

По данным Роспотребнадзора РФ:

• Потребности взрослых людей в Омега-3 составляют 0,8-1,6 г/сутки.
• Детям от 1 до 7 лет рекомендовано 1-1,5 г/сутки, а детям от 7 до 14 лет – 3 г/сутки.

При активном образе жизни и похудении потребности в незаменимых жирных кислотах Омега-3 возрастают до 3-4 г/сутки

Максимальная безопасная доза в виде добавки – 8 г. Повышение до таких пределов здоровым людям не целесообразно и в отдельных случаях может быть рекомендовано только врачом.

Если вы едите жирную рыбу в количестве 100 г 3-4 раза в неделю, то покрываете минимальные потребности в ненасыщенных жирных кислотах Омега-3. Если рыба на вашем столе нечастый гость, то рассмотрите возможность приема добавки.

Но показан рыбий жир не всем. Есть противопоказания:

• мочекаменная болезнь:
• высокое содержание кальция;
• аллергия на рыбу;
• почечная недостаточность;
• туберкулез;
• гиперфункция поджелудочной железы.

Не стоит употреблять рыбий жир натощак, это может привести к расстройствам ЖКТ. Жиры резко активируют выделение желчи, послабляют стул.

Если БАД рассматривать с точки зрения похудения, он имеет множество положительных характеристик. Отзывы описывают его в основном как добавочный препарат к основному методу похудения. Поэтому желательно его включать в рацион при диетическом режиме питания. При диете рыбий жир помогает организму справиться с нехваткой полезных веществ.

Автор: Жанна Ш. (специально для Calorizator.ru)
Копирование данной статьи целиком или частично запрещено.

90000 Can Omega-3 Fish Oil Help You Lose Weight? 90001 90002 Fish oil is one of the most common supplements on the market. 90003 90002 It’s rich in omega-3 fatty acids, which offer various health benefits, including better heart and brain health, a reduced risk of depression and even better skin health (1, 2, 3, 4). 90003 90002 Researchers have also suggested that fish oil omega-3s may help people lose weight more easily. However, studies are not unanimous, and opinions on this potential benefit remain split.90003 90002 This article reviews the current evidence on whether omega-3s from fish oil can help you lose weight. 90003 90002 Omega-3 fatty acids are a family of fats that’s essential for human health. 90003 90002 There are several types of omega-3 fats, but the most important ones can be categorized into two main groups: 90003 90014 90015 90016 Essential omega-3 fatty acids: 90017 Alpha-linolenic acid (ALA) is the only essential omega- 3 fatty acid. It is found in a wide range of plant foods.Walnuts, hemp seeds, chia seeds, flaxseeds and their oils are the richest sources. 90018 90015 90016 Long-chain omega-3 fatty acids: 90017 The two most known are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are mainly found in fish oil and fatty fish, but also in seafood, algae and algae oil. 90018 90023 90002 ALA is considered essential because your body can not produce it. This means you must get this type of fat from your diet. 90003 90002 On the other hand, EPA and DHA are not technically considered essential, because the human body can use ALA to produce them.90003 90002 However, this conversion is not very efficient in humans. Your body turns only about 2-10% of the ALA you consume into EPA and DHA (5). 90003 90002 For this reason, many health professionals advise taking around 200-300 mg of EPA and DHA per day. You can do this by eating about two portions of fatty fish per week, or you can take a supplement. 90003 90002 EPA and DHA are involved in many essential body functions and play a particularly important role in brain and eye development and function (6, 7).90003 90002 Studies show that maintaining adequate levels of EPA and DHA may also help prevent inflammation, depression, breast cancer and attention deficit hyperactivity disorder (ADHD) (8, 9, 10, 11). 90003 90002 There are many fish oil omega-3 supplements on the market, usually available as oil drops or capsules. 90003 90038 90016 Summary: 90017 Fish oil is rich in the omega-3s EPA and DHA, which are involved in many important body functions. Other sources of these two omega-3s include fatty fish, seafood and algae.90041 90002 Fish oil omega-3s may help people lose weight in several ways, the first of which involves reducing hunger and appetite. 90003 90002 This effect may be particularly useful for those who are following weight loss diets, which sometimes lead to increased feelings of hunger. 90003 90002 In one study, healthy people on a weight loss diet consumed either fewer than 0.3 grams or more than 1.3 grams of fish oil omega-3s per day. The high-fish-oil group reported feeling significantly fuller up to two hours after a meal (12).90003 90002 However, these effects are not universal. 90003 90002 For instance, in another small study, healthy adults not following a weight loss diet were given either 5 grams of fish oil or a placebo each day. 90003 90002 The fish oil group reported feeling around 20% less full after a standard breakfast and experienced a 28% stronger desire to eat (13). 90003 90002 What’s more, several studies in patients with cancer or renal disease have reported increased appetite or calorie intake in those given fish oil, compared to others given a placebo (14, 15, 16).90003 90002 Interestingly, one study observed that fish oil omega-3s increased the levels of a fullness hormone in obese people, but decreased levels of the same hormone in non-obese people (17). 90003 90002 Thus, it is possible that effects vary depending on your health status and diet. However, more studies are needed before strong conclusions can be made. 90003 90038 90016 Summary: 90017 Fish oil may be most effective at reducing hunger and appetite in healthy people following a weight loss diet.However, more studies are needed. 90041 90002 Another way fish oil omega-3s may help you lose weight is by increasing your metabolism. 90003 90002 Your metabolism can be measured by your metabolic rate, which determines the number of calories you burn each day. 90003 90002 The higher your metabolic rate, the more calories you burn and the easier it is to lose weight and keep it off. 90003 90002 One small study reported that when healthy young adults took 6 grams of fish oil per day for 12 weeks, their metabolic rates increased by around 3.8% (18). 90003 90002 In another study, when healthy older women took 3 grams of fish oil per day for 12 weeks, their metabolic rates increased by around 14%, which is the equivalent of burning an extra 187 calories per day (19). 90003 90002 More recently, a study found that when healthy adults took 3 grams of fish oil per day for 12 weeks, their metabolic rate increased by an average of 5.3% (20). 90003 90002 Most of the studies reporting increases in metabolic rates also observed an increase in muscle mass.Muscle burns more calories than fat, thus an increase in muscle mass may explain the higher metabolic rates observed in these studies. 90003 90002 That said, not all studies have observed this effect. Thus, more studies are needed to understand the exact effects of fish oil on metabolic rates (21). 90003 90038 90016 Summary: 90017 Fish oil may increase the speed of your metabolism. A quicker metabolism can help you burn more calories each day and potentially lose more weight. 90041 90002 The metabolic effects of fish oil may not be limited to simply increasing how many calories you burn each day.90003 90002 Research suggests that consuming fish oil may also amplify the number of calories and amount of fat you burn during exercise. 90003 90002 Researchers believe this happens because fish oil may help you switch from using carbohydrates to fat as a source of fuel during exercise (22). 90003 90002 One study reports that women given 3 grams of fish oil per day for 12 weeks burned 10% more calories and 19-27% more fat when they exercised (19). 90003 90002 This finding may explain why some studies have found that taking fish oil supplements in combination with exercise was more effective at reducing body fat than exercise alone (23).90003 90002 However, other studies have found that fish oil does not appear to affect the type of fuel the body uses during exercise. Thus, more studies are needed before strong conclusions can be made (24, 25). 90003 90038 90016 Summary: 90017 Fish oil may help increase the number of calories and amount of fat burned during exercise, both of which may help you lose weight. However, more studies are needed. 90041 90002 Even if fish oil omega-3s do not help some people lose weight, they may still help them build muscle and lose body fat.90003 90002 Sometimes your weight on the scale can be misleading. It may remain the same even if you’re gaining muscle and losing fat. 90003 90002 That’s why people who want to lose weight are often encouraged to use a tape measure or track their body fat percentages to assess their progress, rather than rely only on the scale. 90003 90002 Using body weight to track loss of body fat may also explain why some studies have failed to find any effect of fish oil omega-3s on weight loss. However, studies that use more precise measurements of fat loss often tell another story.90003 90002 For instance, a study of 44 people reported that those given 4 grams of fish oil per day failed to lose more weight than those given a placebo. 90003 90002 However, the fish oil group lost 1.1 more pounds (0.5 kg) of body fat and built 1.1 more pounds (0.5 kg) of muscle than those not given fish oil (24). 90003 90002 In another study, six healthy adults replaced 6 grams of fat in their diets with 6 grams of fish oil each day for three weeks. They lost no more weight following the fish oil-rich diet, but they did lose more body fat (18).90003 90002 Similarly, another small study observed that people who took 3 grams of fish oil per day lost 1.3 more pounds (0.6 kg) of fat than those given a placebo. However, participants ‘total body weights remained unchanged (26). 90003 90002 Accordingly, a review of 21 studies concluded that fish oil does not reduce body weight more effectively than a placebo. However, the review showed that fish oil does reduce waist circumference and waist-to-hip ratio more effectively (27). 90003 90002 Thus, fish oil may not help you lose weight per se, but it may make it easier for you to lose inches and help you go down in clothing sizes.90003 90038 90016 Summary: 90017 Fish oil may help you lose more fat or inches without actually reducing your weight on the scale. 90041 90002 Among the most recent studies that found that fish oil had a positive effect on weight or fat loss, daily dosages of 300-3,000 mg were used (27, 28). 90003 90002 According to the US Food and Drug Administration (FDA), intake of fish oil omega-3s is considered safe if the daily dose does not exceed 3,000 mg per day (29). 90003 90002 However, the European Food Safety Authority (EFSA), the European equivalent of the FDA, considers daily intakes of up to 5,000 mg from supplements to be safe (30).90003 90002 It’s good to keep in mind that omega-3s have blood-thinning effects that may cause excessive bleeding in some people. 90003 90002 If you’re taking blood-thinning medication, talk to a healthcare professional before adding fish oil supplements to your diet. 90003 90002 In addition, be careful with the type of fish oil supplements you take. Some may contain vitamin A, which can be toxic when taken in high amounts, especially in pregnant women and young children. Cod liver oil is one example.90003 90002 And finally, make sure you pay attention to the content of your fish oil supplements. 90003 90002 Unfortunately, certain types actually do not contain much fish oil, EPA or DHA. To avoid these «fake» products, pick a supplement that has been tested by a third party 90003 90002 To get the most benefits from your omega-3 supplements, choose one that is made up of at least 50% EPA and DHA. For instance, it should have at least 500 mg of combined EPA and DHA per 1,000 mg of fish oil. 90003 90038 90016 Summary: 90017 Fish oil is generally safe to consume.To maximize the benefits of your supplements, take 300-3,000 mg per day. If you take blood thinners, check with a healthcare professional before adding fish oil supplements to your diet. 90041 90002 The omega-3 fatty acids in fish oil have various potential health benefits, one of which is aiding weight loss. 90003 90002 More importantly, fish oil omega-3s may help you lose inches and shed body fat. 90003 90002 However, studies have found these effects appear to be modest, and they may not apply to everyone.90003 90002 Overall, fish oil omega-3s are likely to have the most beneficial effects when combined with lifestyle factors like proper nutrition and regular physical activity. 90003.90000 How Much Omega-3 Should You Take per Day? 90001 90002 90003 Omega-3 fatty acids have many health benefits. 90004 90003 The best way to reap them is by eating fatty fish at least twice per week, but if you do not eat fatty fish often, you should consider taking a supplement. 90004 90003 However, it’s important to make sure your supplement contains enough eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are the most useful types of omega-3 fats, and they are found in fatty fish and algae.90004 90003 You can also get omega-3 from seeds and nuts, like flax seeds and walnuts. These foods contain alpha-linolenic acid (ALA), a small part of which can be converted into EPA and DHA in your body (1). 90004 90003 This article reviews how much omega-3 you need for optimal health. 90004 should get each day. 90003 Various mainstream health organizations have released their own expert opinions, but they vary considerably. 90004 90003 Overall, most of these organizations recommend a minimum of 250-500 mg combined EPA and DHA each day for healthy adults (2, 3, 4).90004 90003 However, higher amounts are often recommended for certain health conditions. 90004 90003 The recommended dietary allowance (RDA) for alpha-linolenic acid is 1.6 grams per day for men and 1.1 grams per day for women (5). 90004 90003 You can shop for omega-3 supplements online. 90004 90023 90024 SUMMARY 90025 To date, there is no official recommended daily allowance for EPA and DHA. However, most health organizations agree that 250-500 mg of combined EPA and DHA is enough for adults to maintain their overall health.90026 90003 The following health conditions have been shown to respond to omega-3 supplements. 90004 90029 Heart disease 90030 90003 One study followed 11,000 people who took an 850-mg dose of combined EPA and DHA every day for 3.5 years. They experienced a 25% reduction in heart attacks and a 45% reduction in sudden death (6). 90004 90003 The American Heart Association, among other organizations, recommends that people with coronary heart disease take 1,000 mg of combined EPA and DHA daily, while those with high triglycerides take 2,000-4,000 mg daily (7, 8, 9).90004 90003 However, several large reviews have not found any beneficial effects of omega-3 fatty acids on heart disease (10, 11). 90004 90029 Depression and anxiety 90030 90003 Studies suggest that high doses of omega-3, ranging from 200-2,200 mg per day, can reduce symptoms of depression and anxiety (12, 13, 14, 15). 90004 90003 In cases of mood and mental disorders, a supplement with higher amounts of EPA than DHA may be optimal. 90004 90029 Cancer 90030 90003 A high intake of fish and omega-3 fatty acids has been linked to a reduced risk of breast, prostate, and colon cancers (16, 17, 18, 19).90004 90003 However, correlation does not equal causation. Controlled studies need to confirm whether your intake of omega-3 fatty acids affects your cancer risk. 90004 90023 90024 SUMMARY 90025 Omega-3 fatty acids may relieve several health conditions. An effective dosage ranges from 200-4,000 mg. 90026 90003 Research shows that omega-3 fatty acids, especially DHA, are vital before, during, and after pregnancy (20, 21, 22, 23). 90004 90003 Nearly all official guidelines recommend adding 200 mg of DHA during pregnancy and breastfeeding — in addition to your regular dosage (24, 25, 26).90004 90003 Several global and national organizations have published guidelines for infants and children, ranging from 50-100 mg per day of combined EPA and DHA (9). 90004 90023 90024 SUMMARY 90025 An additional 200 mg of DHA is recommended for pregnant and nursing women. The recommended dose for infants and children is 50-100 mg of combined EPA and DHA per day. 90026 90003 The typical Western diet contains around 10 times more omega-6s than omega-3s. These omega-6 fatty acids come mainly from refined vegetable oils that are added to processed food (27, 28).90004 90003 Many experts believe that the optimal omega-6 to omega-3 ratio is closer to 2: 1 (29). 90004 90003 Omega-6s and omega-3s compete for the same enzymes, which convert the fatty acids into their biologically active forms (30, 31). 90004 90003 Therefore, if you wish to improve your omega-3 status, you should not only be sure to get enough omega-3 from your diet and supplements but also consider reducing your intake of vegetable oils high in omega-6. 90004 90023 90024 SUMMARY 90025 Your body may function best with balanced amounts of omega-6 and omega-3.90026 90003 The Food and Drug Administration (FDA) claims that omega-3 supplements containing EPA and DHA are safe if doses do not exceed 3,000 mg per day. 90004 90003 On the other hand, the European Food Safety Authority (EFSA) notes that up to 5,000 mg per day from supplements is safe. 90004 90003 These cautions are in place for several reasons. For one, omega-3s can cause blood thinning or excessive bleeding in some people. 90004 90003 For this reason, many organizations encourage people who are planning surgery to stop taking omega-3 supplements 1-2 weeks beforehand.90004 90003 The second reason is due to vitamin A. This vitamin can be toxic in high amounts, and some omega-3 supplements, such as cod liver oil, are high in it. 90004 90003 Finally, taking more than 5,000 mg of omega-3s has never been shown to provide any added benefits, so the risk is not worth taking. 90004 90023 90024 SUMMARY 90025 Taking up to 3,000-5,000 mg of omega-3 per day appears to be safe, although such a high intake is likely not necessary for most people. 90026 90003 Omega-3 supplements, including fish oil, contain the long-chain omega-3 fatty acids EPA and DHA.90004 90003 It’s important to read the label of your omega-3 supplement to figure out how much EPA and DHA it contains. 90004 90003 These amounts vary, and the labels can be confusing. For example, a product may provide 1,000 mg of fish oil, but its levels of these two fats could be much lower. 90004 90003 Depending on the concentration of EPA and DHA in a dose, you may need to take as many as eight capsules to reach the recommended amount. 90004 90003 For more information, you can consult this detailed guide to omega-3 supplements.90004 90023 90024 SUMMARY 90025 It’s important to consider how much EPA and DHA there is in a supplement — not just how much fish oil it contains. This helps ensure that you’re getting enough EPA and DHA. 90026 90003 When taking omega-3 supplements, always follow the instructions on the label. 90004 90003 However, keep in mind that omega-3 needs vary by individual. Some people may need to take more than others. 90004 90003 The recommended intake of alpha-linolenic acid is 1.6 grams per day for men and 1 gram per day for women.90004 90003 In contrast, there are no official guidelines for the intake of long-chain omega-3s. Yet, health organizations generally recommend a minimum of 250 mg and a maximum of 3,000 mg of combined EPA and DHA per day, unless instructed otherwise by a health professional. 90004.90000 3 Impressive Fish Oil for Weight Loss Benefits 90001 90002 A supplement that has become increasingly popular is fish oil. It is widely thought that taking fish oil could be an effective technique for losing weight. In fact, it’s said that fish oil has properties which can help reduce body fat by lessening inflammatory effects and increasing hormones that regulate food intake. 90003 90002 The reason for this might be is because fish oil uses omega-3 fatty acids. These fatty acids, naturally found in fish, are known to have a number of health-boosting properties.90003 90002 Fish that are good sources of omega-3 fatty acids are albacore tuna, wild salmon, sardines, mussels, and trout. Additional fish include herring and mackerel. 90003 90002 Fish oil contains several types of omega-3 acids which include a-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). 90003 90002 Another omega-3 fatty acid, known as alpha-linolenic acid (ALA), is typically found in vegetable oils (flaxseed, canola (rapeseed), and soybeans) along with nuts, seeds as well as certain meats and vegetables.ALA can also be found in some dairy products like cheese, margarine, and milk. 90003 90002 Besides weight loss, omega-3 fatty acids «can promote good health by lowering blood pressure, reducing inflammation and preventing the formation of blood clots. Other potential benefits of omega-3 fatty acids is that they can help the body combat cancer-causing agents and ease the symptoms of various diseases, like joint and bone pain. 90003 90002 The acids also work to protect the lining of the arteries from damage and counteract the production of plaque.Furthermore, omega-3 fatty acids are shown to be beneficial for mental health, fighting against depression and anxiety. 90003 90002 Many sources have claimed that fatty acids can help boost skin health and slow aging. 90003 90002 90019 90003 90021 90022 How Can You Utilize Fish Oil for Your Weight Loss Journey? 90023 90024 90002 Results vary from person to person, meaning the fish oil will not work for everyone who takes it. 90003 90002 90022 Figure Out The Dosage 90023 90003 90002 This is a tricky one.Sources have provided different amounts for the recommended dose. A common suggestion is to find a supplement that’s at least 500mg of DHA and EPA combined. According to FDA, it is safe to take no more than 3000mg of fish oil a day. 90003 90002 If you are unsure, you can speak with a physician about the dosage you should take for your weight. You can increase the dosage as approved by the physician. A user should not take under or more than the amount recommended. 90003 90002 It’s advised to take fish oil at least 30 minutes before or after a meal.If you prefer, however, you can take the supplement with your food. 90003 90002 90022 Exercise Often 90023 90003 90002 Do not forget to exercise. Taking the fish oil with a workout routine can boost fat-burning effects. 90003 90002 90022 Make Dietary Changes 90023 90003 90002 Eat a healthy diet. This has been said a million times, but it works. 90003 90002 Add more healthy fats such as beans and nuts. Make yourself vegetable salads. Also, be sure to limit the fatty dressings. 90003 90002 Try as much you can to avoid anything full of unhealthy fats.This means no stuffing your face with fast food every chance you get. It tastes good, but it will not improve your health in the long run. 90003 90002 Cut down on the salt and refined sugars. If you’re craving anything sugary, eat some fruit. Keep in mind that it is possible to make sweets without the use of processed sugar. All that stuff companies put in prepackaged goodies is not worth your health. 90003 90002 Do not consume alcoholic substances while taking the supplement. 90003 90002 90022 Mediation Can Help 90023 90003 90002 Trying to cope with stress can take a toll on your mind and body.Stress may be a reason as for why so many struggles to lose weight. The incorporation of meditation techniques into your daily routine can help boost your mental health. 90003 90002 90022 Precautions 90023 90003 90002 For pregnant women, it’s advised to not take the supplement before speaking with a physician. 90003 90002 Also, refer to a physician if you are currently experiencing any health problems. Notify if you are taking any medications for your condition (s) or other supplements for weight loss.90003 90002 In addition, be mindful if you’re someone with fish allergies. 90003 90002 90074 90003 90002 90022 Side Effects 90023 90003 90002 It may appear that it’s most effective to take high doses of the fish oil for weight loss, This, however, may not be the best option for some users. 90003 90002 It’s crucial that people are aware of the side effects fish oil can cause if taken in high amounts. Common symptoms of high dosage include diarrhea, nausea, low blood pressure, abdominal pain and.It may even cause you to have foul breath or a fishy aftertaste. 90003 90002 Please let the physician know if you experience any side effects. 90003 90086 90022 What are the Benefits of Fish Oil for Weight Loss? 90023 90089 90002 90022 Fish Oil May Help Curb Hunger 90023 90003 90002 It has been shown that taking a few supplements of fish oil can make you feel fuller than you normally do after eating a meal. 90003 90002 One of the ways fish oil does this is by increasing the production of the leptin hormone.This hormone, produced by the body’s fat cells, which helps regulate appetite. 90003 90002 It works to reduce hunger by triggering the hypothalamus, a part of your brain. How this works is that leptin stimulates the synthesis of a-MSH, a hormone that suppresses hunger. Leptin also decreases the activity of hunger-promoting neurons in the brain. 90003 90002 90022 May Boost Insulin Sensitivity 90023 90003 90002 It is also believed that taking fish oil increases insulin sensitivity. 90003 90002 Our bodies receive proteins, fats, and carbohydrates from the food we eat.Insulin, a hormone produced by the pancreas, plays an important role in the metabolism of those nutrients. How it does this is by signaling for the liver to convert glucose into glycogen and store it in body cells. 90003 90002 Insulin sensitivity refers to the body’s ability to tolerate activity of insulin. If your body responds well to the hormone, then you have insulin sensitivity. Compared to someone who is insulin resistant, your body will not need as much insulin to store glucose. 90003 90002 Insulin resistant would describe a person with low insulin sensitivity.This occurs when the body cells do not respond well to the insulin. As a result, the body requires a great amount of insulin to store glucose. 90003 90002 As a result, insulin begins to store excess amounts of glucose, which leads to more fat storage within the body cells. 90003 90002 Too many carbs itself can spike insulin. As the body can store a limited amount of space for storing carbohydrates, high levels can be dangerous. 90003 90002 In addition, insulin resistance can cause inflammation.90003 90002 90119 90003 90002 90022 Can Reduce Inflammation 90023 90003 90002 The omega-3 fatty acids in fish oil have anti-inflammatory properties. Inflammation is a cause of weight gain and can make it difficult to lose weight. 90003 90002 We know consuming excess amounts of foods that are fried, rich in saturated fats, or loaded with refined sugar can be a cause of inflammation. These foods contain a questionably high amount of AGEs. Though advanced glycation end products can be beneficial for the body, consuming too much of them is not good.90003 90002 Fish oil counteracts harmful effects by blocking the inflammatory agents. An 18-month study was carried out on participants who were suffering from arthritis, a condition described as inflammation of the joints. While taking the fish oil, participants experienced a decline in their symptoms. In this case, the fish oil was able to reverse the inflammatory effects. 90003 90002 Fish oil reducing inflammation could mean lowering the risk for chronic diseases like Type 2 diabetes, heart failure, and cancer.90003 90002 90022 May Lessen Stress Hormones 90023 90003 90002 Stress hormones, cortisol, and adrenaline have been linked to weight gain. 90003 90002 Unlike insulin, cortisol is a catabolic hormone. Cortisol functions to break down muscle tissues into amino acids. The amino acids are released to the liver and converted into glucose. 90003 90002 By being under stress, you cause your body to release unnecessary amounts of these hormones, resulting in muscle degradation and potentially fat storage.90003 90002 In many cases, cortisol increases appetite. Stress can provoke people to eat more than they should and usually not what’s healthy. What many labels as «comfort food» is mostly processed foods that are packed with unneeded quantities of salt, sugar, and fat. On top of that, stress can slow down your metabolism. 90003 90002 It’s widely thought that fish oil may have some anti-catabolic effects as a study has revealed the decline in cortisol levels of male participants who consumed fish oil.90003 90002 90022 Can Reduce Triglyceride Levels 90023 90003 90002 High levels of triglycerides, otherwise known as hypertriglyceridemia, is a potential cause of weight gain. Triglycerides are a common type of fat found in the blood. Eating large quantities of foods like cheeseburgers, French fries, pizza, and doughnuts can raise triglycerides. Anything that contains a lot of cholesterol, saturated fats and trans fats is best restricted or avoided when you’re dealing with hypertriglyceridemia.90003 90002 The eicosapentaenoic acid in fish oil is said to be effective for treating elevated levels of triglycerides. 90003 90002 90156 90003 90002 90022 Can Promote Muscle Growth 90023 90003 90002 Studies have reported that fish oil stimulates protein synthesis, a key component in building muscle mass as well as slow down the process of muscle protein breakdown. Participants included men and women, from 25 to 45 years of age, were given a 4g dosage of fish oil every day for eight weeks.90003 90002 The supplement managed to stimulate the activity of the mTOR-p70s6k signaling pathway. The pathway serves as the control system for muscle protein anabolism as well as muscle cell growth. 90003 90002 With its anti-catabolic properties, fish oil can reduce the activity of the ubiquitin-proteasome system, responsible for the degradation of muscle proteins. 90003 90002 The catabolic (breaking down) and anabolic (building up) metabolism processes have to be balanced or your body will be breaking down muscle at a faster rate than it’s supposed to.90003 90002 90022 Final Thoughts 90023 90003 90002 Seeing the benefits, it should not give fish oil a try. Now, you do not have to take my word for it as it’s up to you to decide whether this would be a good choice. There is a broad selection of options out there to consider. It’s about finding what works best for you. 90003 90002 Though there are not a guarantee of fish oil works for all people, it is definitely something to keep in mind. Studies have proven that it has potential. As indicated, you do not have to take it by itself.Have it with a delicious, nutritious meal. 90003 90002 It’s preferred that fish oil is consumed with high-fat foods (the good fats, of course) for better absorption. Just pick a recipe that uses healthy fats and enjoys! If the oil works, it works. Use to your advantage and you’ll be feeling great before you know it. 90003 90002 To make it easier, I advise users to do their research when it comes to weight-loss products like omega-3 fish oil. It always helps to do a little bit of digging. 90003 90002 Do whatever you need to make sure you’re taking careful steps towards a healthy and happy future.90003 .90000 Fish Oil For Weight Loss — How It Works, Dosage, And Health Benefits 90001 90002 Fish oil is one of the most common health supplements available on the market for weight loss. It is one of the richest natural sources of omega-3 fatty acids (1). 90003 90002 Researchers have found that fish oil can help improve cardiovascular health, promote brain development, and reduce inflammation and the risk of diabetes (2). Fish oil also reduces cortisol levels and can help you get rid of belly fat (3).90003 90002 In this article, we will discuss how using fish oil for weight loss is beneficial, supplements, dosage, whether you should consume it during pregnancy or not, and much more. 90003 90008 What Is Fish Oil? 90009 90002 Fish oil is mainly derived from fatty fish and is loaded with polyunsaturated fatty acids (PUFAs), i.e., omega-3 and omega-6. Several studies showed that supplementing fish oil or eating fish could help reduce mortality from coronary heart disease (4). Fish oil is available in the tablet or capsule form.Make sure you consult a doctor or dietitian before opting for the supplements. 90003 90002 Now, let’s dig a little deeper. There are three types of omega-3 fatty acids — EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and alpha-linolenic acid (ALA), and they are important for better human health. 90003 90002 ALA can be synthesized by humans but not EPA and DHA. Though ALA can be converted into EPA and DHA, the conversion percent is very low, and vegetarians need more ALA to meet the demand for omega-3 fatty acids (5).Taking fish oil supplements can help meet the requirement of omega-3 fatty acids. 90003 90002 Let’s find out how fish oil can help in weight loss in the next section. 90003 90008 How Fish Oil Aids Weight Loss 90009 90020 1. Fish Oil Restores Omega-3 And Omega-6 Fatty Acids Ratio For Weight Loss 90021 90002 In general, the ratio of omega-6 fatty acids to omega-3 fatty acids should be 1 : 1. But according to a study published in 90023 Biomedicine & Pharmacotherapy 90024, this ratio is 15: 1 or higher in Western diets (6).This may cause cardiovascular disease, inflammation, depression, and obesity. 90003 90002 You can restore the omega-6 / omega-3 ratio by consuming fatty fish or taking fish oil supplements. This, in turn, reduces inflammation and inflammation-induced weight gain and improves lipid profile (7). This is the basic scientific logic behind fish oil’s weight loss properties. 90003 90020 2. Fish Oil May Increase Satiety 90021 90002 The omega-3s in fish oil aid weight loss by improving the hunger-satiety cycle.Individuals who want to slim down can go for fish oil supplementation after consulting their doctor. 90003 90002 In an experiment, obese patients were supplemented with long-chain omega-3 fatty acids along with diet restrictions. The patients were provided with 260 mg / day or 1300 mg / per day of fish oil omega-3 fatty acids, and their postprandial (post-meal) satiety was high (8). 90003 90020 3. Fish Oil May Improve Metabolic Rate 90021 90002 Fish oil helps in weight loss by improving metabolism.The more your metabolic rate, the more you tend to lose weight. 90003 90002 An experimental study showed that supplementing with 3 g of fish oil omega-3 fatty acids per day improved metabolic rate by 14% and fat oxidation by 19% (9). 90003 90020 4. Fish Oil May Help Burn Fat 90021 90002 Fish oil supplementation may help burn and mobilize fat by accelerating fatty acid oxidation (break down of fatty acids). 90003 90002 Researchers from France conducted an experiment with a few healthy individuals.The participants were on a controlled diet for three weeks. They were given 6g / day of fish oil along with the same controlled diet for the next 12 weeks. After 12 weeks, it was found that fish oil induced fat oxidation (10). 90003 90020 5. Fish Oil May Help To Build Muscle Mass 90021 90002 Fish oil also helps build muscle, which helps to increase the metabolic rate. Scientists have found that supplementing human participants with fish oil can aid muscle anabolism and improve muscle mass (11), (12), (13).90003 90020 6. Fish Oil May Help You Lose Inches And Gain Lean Mass 90021 90002 The omega-3 fatty acids in fish oil can help you lose fat and build muscle mass. 90003 90002 According to a study published in the 90023 Journal of the International Society of Sports Nutrition 90024, six weeks of supplementation with fish oil significantly decreased fat mass and increased lean mass in healthy adults (14). More studies are needed to determine this mechanism. 90003 90020 7. Fish Oil Lowers Triglyceride levels 90021 90002 When you consume a lot of unhealthy food and do not work out, the triglyceride levels go up.This puts you at risk of obesity and related diseases like heart disease, diabetes, atherosclerosis, etc. 90003 90002 It has been found that the omega-3 fatty acids in fish oil help lower serum triglyceride levels. Omega-3 fatty acids reduce the availability and delivery of fatty acids and decrease fatty acid synthesizing enzymes. This, in turn, prevents the formation of triglyceride molecules and protects you from gaining weight (visceral and subcutaneous fat) (15). 90003 90020 8. Fish Oil Lowers LDL Cholesterol 90021 90002 Obesity may lead to higher levels of LDL cholesterol and lower levels of HDL or good cholesterol in the blood.A study found that supplementation with fish oil had decreased LDL cholesterol levels (16). 90003 90002 In another study, moderate amounts of fish oil (6g / day) were found to increase HDL or good cholesterol levels (17). Hence, if you need to lose weight, add fish oil to your diet. It will not only help you lose subcutaneous fat but also reduce the risk of obesity-related diseases. 90003 90020 9. Fish Oil Prevents Insulin Resistance 90021 90002 Your body can become insulin resistant if your blood sugar levels are constantly high.Insulin becomes insensitive to glucose and does not take it up. This makes you feel hungry as your cells are devoid of glucose. As a result, you eat more and gain weight. 90003 90002 Researchers have found that short-term supplementation with fish oil can help increase insulin sensitivity in people with metabolic disorders (18). 90003 90020 10. Fish Oil Can Help Reduce Inflammation 90021 90002 Prolonged periods of stress in the body can also make you gain weight. Studies have confirmed that fish oil is anti-inflammatory.It helps reduce inflammation in the body by inhibiting the inflammatory pathways (19), (20). 90003 90002 These were the scientific reasons behind fish oil’s weight loss-aiding properties. Now, let’s find out how much fish oil you should take for weight loss. 90003 90008 Fish Oil Dosage For Weight Loss 90009 90002 You can either consume fatty fish or use fish oil pills or supplements for weight loss. Studies indicate that increasing the intake of long-chain omega-3 by 0.3-3 g / day can improve body composition and aid weight loss (21) 90085.90086 90003 90002 Remember, the dosage will vary depending on your age, medical history, current medications, etc. Hence, talk to your doctor before taking fish oil to determine the correct dosage for you. 90003 90002 There are many fatty fish and fish oil supplements available on the market. How do you know which one is the best? 90003 90008 What Is The Best Fish Or Fish Oil Supplement For Weight Loss? 90009 90002 All kinds of fish contain omega-3 fatty acids, but the best sources are fatty fish.Here’s a list of fatty fish that you can consume to lose weight: 90003 90096 90097 Wild salmon 90098 90097 Mackerel 90098 90097 Herring 90098 90097 Tuna 90098 90097 Pacific cod 90098 90097 Hilsa 90098 90109 90002 90085 Tip: 90086 Buy them from the local fish market instead of the supermarket. 90003 90002 If you can not have fish or do not like eating them, use fish oil supplements or pills. Here’s what you need to look for in fish oil supplements: 90003 90096 90097 Check the EPA and DHA ratio of the fish oil supplement.Fish oil supplements should able to provide 500 mg of combined EPA and DHA (22). 90098 90097 The WHO recommends consuming fish oil that contains 0.2-0.5 grams of EPA / DHA (23). 90098 90097 Choose a well known and reputable brand that has undergone third-party testing. 90098 90097 Look for added substances that may be toxic for you. 90098 90109 90002 Be particular about the type of fish oil you are using. Certain fish oil, like cod liver oil, is rich in vitamins A and D. The toxicity of these fat-soluble vitamins might be fatal for you.Always buy a fish oil supplement that your doctor has prescribed. 90003 90002 What is the best time to consume fish oil? 90003 90008 When To Consume Fish Oil For Weight Loss 90009 90002 The best time to consume fish oil is 90003 90096 90097 30-60 minutes after waking up 90098 90097 30 minutes before lunch 90098 90097 30 minutes before going to bed 90098 90109 90002 There are innumerable health benefits of fish oil apart from weight loss — from reducing the risk of heart disease to making your hair lustrous and shiny.Take a look at the list of benefits below. 90003 90008 Fish Oil Health Benefits 90009 90096 90097 May lower blood pressure (24). 90098 90097 Reduces the risk of arrhythmia (25). 90098 90097 Helps reduce stress and anxiety (26). 90098 90097 Slows down macular degeneration (27). 90098 90097 Helps reduce swelling and pain and soothes sore muscles (28). 90098 90097 Improves skin health (29). 90098 90097 Reduces hair fall (30). 90098 90109 90002 Is taking fish oil safe during pregnancy? Find out next.90003 90008 Is It Safe To Consume Fish Oil During Pregnancy? 90009 90002 The omega-3 fatty acids EPA and DHA have a positive effect on the baby and the mother. They help in brain and eye development and prevent allergies in infants. Consuming fish oil supplements can prevent preterm delivery (31). 90003 90002 Make sure you consult your doctor to find out the dosage and time of consumption or if you should consume fish oil at all. 90003 90002 Coming back to weight loss with fish oil, is only eating fatty fish or taking fish oil pills going to help you lose weight? To an extent, yes.But then, it all comes down to your lifestyle. Check out this list to know what you should do to lose weight. 90003 90008 Lifestyle Changes You Need For Weight Loss With Fish Oil 90009 90096 90097 Consume five different types of veggies, three times a day. 90098 90097 Have three different types of fruits, two times a day. 90098 90097 For best results, consume fish oil supplements at the specified times. 90098 90097 Have different types of fatty fish every day, at least in one meal. 90098 90097 Consume other sources of lean protein to get all kinds of amino acids.90098 90097 Consume other sources of healthy fats, like nuts, ghee, olive oil, etc. 90098 90097 Avoid eating out. 90098 90097 Avoid alcohol. 90098 90097 Avoid junk, processed, and deep-fried foods. 90098 90097 Check your body fat percent every month. 90098 90097 Check your weight and click pictures every two weeks to keep track of your weight loss. 90098 90097 Workout regularly. Do a mix of cardio, HIIT, and strength training. 90098 90097 Practice meditation. 90098 90097 Take out 10 minutes of your time to enjoy the quiet.90098 90097 Play a sport, walk for a social cause, teach poor kids at a local school, or spend quality time with family, friends, or your pet. 90098 90097 Switch off your mobile, laptop, TV, Xbox, etc. and read a book before sleeping. 90098 90097 Sleep for 7-8 hours. 90098 90109 90020 Conclusion 90021 90002 Fish oil is a great supplement for weight loss and a good source of healthy fat. But you also have to eat healthy and work out to accelerate your weight loss. Talk to your doctor or dietitian and start losing weight with fish oil.Cheers! 90003 90020 Expert’s Answers For Readers ‘Questions 90021 90002 How much weight can I lose with fish oil supplementation? 90003 90002 Regular fish oil supplementation can help you 0.5 kg per week, which can be accelerated if balanced with healthy foods and exercise. But consult with a doctor before taking any supplements. 90003 90002 Does fish oil burn belly fat? 90003 90002 Fish oil has an anti-obesity effect and is helpful in reducing abdominal fat if combined with healthy habits and exercise (32).90003 90002 What happens if you take fish oil every day? 90003 90002 Anything within the permissible limit is beneficial for health. Choose the correct fish oil and check with the doctor how much should be taken. Studies showed that 300-3000 mg of fish oil could be taken for weight loss (21). 90003 90020 90229 32 sources 90021 Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references.You can learn more about how we ensure our content is accurate and current by reading our editorial policy. 90096 90097 Sources of omega-3 essential fatty acids, Official Publication of The College of Family Physicians of Canada, US National Library of Medicine, National Institutes of Health. 90233 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1780156/table/T3/ 90098 90097 Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport, Nutrients, US National Library of Medicine, National Institutes of Health.90233 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357022/ 90098 90097 Fish oil supplementation reduces cortisol basal levels and perceived stress: a randomized, placebo-controlled trial in abstinent alcoholics, Molecular Nutrition & Food Research , US National Library of Medicine, National Institutes of Health. 90233 https://www.ncbi.nlm.nih.gov/pubmed/23390041 90098 90097 Accumulated evidence on fish consumption and coronary heart disease mortality: a meta-analysis of cohort studies, Circulation, US National Library of Medicine, National Institutes of Health.90233 https://www.ncbi.nlm.nih.gov/pubmed/15184295/ 90098 90097 Achieving optimal essential fatty acid status in vegetarians: current knowledge and practical implications, The American Journal of Clinical Nutrition, US National Library of Medicine, National Institutes of Health. 90233 https://www.ncbi.nlm.nih.gov/pubmed/12936959 90098 90097 The importance of the ratio of omega-6 / omega-3 essential fatty acids, Biomedicine & Pharmacotherapy, US National Library of Medicine, National Institutes of Health.90233 https://www.ncbi.nlm.nih.gov/pubmed/12442909 90098 90097 An Increase in the Omega-6 / Omega-3 Fatty Acid Ratio Increases the Risk for Obesity, Nutrients, US National Library of Medicine, National Institutes of Health. 90233 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808858/ 90098 90097 A diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss, Appetite, US National Library of Medicine, National Institutes of Health. 90233 https: // www.ncbi.nlm.nih.gov/pubmed/18602429 90098 90097 Omega-3 Fatty Acid Supplementation for 12 Weeks Increases Resting and Exercise Metabolic Rate in Healthy Community-Dwelling Older Females, PloS One, US National Library of Medicine, National Institutes of Health. 90233 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4682991/ 90098 90097 Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults, International Journal of Obesity and Related Metabolic Disorders, US National Library of Medicine, National Institutes of Health.90233 https://www.ncbi.nlm.nih.gov/pubmed/15481762 90098 90097 Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperaminoacidemia-hyperinsulinemia in healthy young and middle aged men and women, Clinical Science, US National Library of Medicine, National Institutes of Health. 90233 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3499967/ 90098 90097 Fish oil increases muscle protein mass and modulates Akt / FOXO, TLR4, and NOD signaling in weanling piglets after lipopolysaccharide challenge, The Journal of Nutrition, US National Library of Medicine, National Institutes of Health.90233 https://www.ncbi.nlm.nih.gov/pubmed/23739309 90098 90097 Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial, The American Journal of Clinical Nutrition, US National Library of Medicine, National Institutes of Health. 90233 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3021432/ 90098 90097 Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults, Journal of the International Society of Sports Nutrition, US National Library of Medicine, National Institutes of Health.90233 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2958879/ 90098 90097 Why do omega-3 fatty acids lower serum triglycerides? 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A Meta-Analysis of Randomized Controlled Trials, PloS One, US National Library of Medicine, National Institutes of Health. 90233 https: // www.ncbi.nlm.nih.gov/pmc/articles/PMC4646500/ 90098 90109 90329 Recommended Articles: 90330 Was this article helpful? 90002 90020 90023 Related 90024 90021 90003 The following two tabs change content below. 90002 Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology.And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography. 90003.