Let’s talk about omega-3 fatty acids and weight loss.
Essential fatty acids include alpha-linoleic acid (ALA). ALA is found in flax seeds, chia seeds, hemp seeds, and walnuts. In the body, ALA convents to long-chain omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The EPA and DHA aren’t as essential because they can be generated from ALA, but the conversion rate is only 2 to 10% depending on your nutritional status.
A common supplement is a blend of 180 milligrams of EPA and 120 milligrams of DHA. Be careful with fish oil supplements because there are a lot of poor quality products out there.
There are a lot of conflicting studies when it comes to omega-3 fatty acids and weight loss. Some studies seem to show that omega-3 fatty acids improve your metabolism, others say there is no impact.
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Nevertheless, omega-3 fatty acids are definitely a supplement worth taking regularly. Omega-3s have a positive effect on the immune system and the nervous system. There was a study that demonstrated the higher the DHA content of a child’s diet, the higher the IQ.
Fish is a fantastic food that I feel should be consumed twice a week, if not more. It’s an excellent food protein to include in your diet.
I think that eating fish once or twice a week helps with weight management. If you can’t eat fish, then supplement with omega-3s. Norwegian omega-3 fatty acids are often a bit better quality than other ones on the market. I suggest taking one to two thousand milligrams per day of omega-3 fatty acids to boost brain and heart health.
If you want something to give you a little bit more boost cognitively look for the DHA, and if you are looking something more for the immune pathway or the heart pathway, I’d be going for the higher EPA. For children and older people, I suggest emphasizing DHA.
If it’s weight loss you’re after, I’d got for the 180/120 mix that is usually available. Take one to three thousand milligrams per day for the long term. Remember, combine supplements with physical activity and a healthy diet for optimal weight loss results. Research has shown that the combination of exercise and omega-3 fatty acids tricks the body into burning more fat than carbohydrates. I suggest exercising at least three to four times a week while taking omega-3 fatty acids and see what happens to your weight.
Sources:
- https://pubmed.ncbi.nlm.nih.gov/29621669/
- https://pubmed.ncbi.nlm.nih.gov/19460115/
- https://pubmed.ncbi.nlm.nih.gov/23794360/
