You may have heard that omega-3 fatty acids from fish oil can reduce inflammation, improve heart health, reduce joint pain, and have a positive effect on mood.
What you may not know is that omega-3 fatty acids, specifically EPA and DHA, are also a powerful weight loss solution.
I was caught off guard when I reviewed a recent study showing how healthy men lost substantial amounts of body fat when taking 2.4 grams of EPA and DHA fatty acids from fish oil daily.
I’ll cover this study in detail in just a moment. Upon further review, I discovered numerous studies demonstrating the fat loss benefits of fish oil.
Even more interesting, my research turned up the four specific ways in which the omega-3 fatty acids EPA and DHA from fish oil can help you lose fat:
- Inhibits the enzymes that cause you to store fat.1
- Stimulates the key enzymes that promote fat oxidation (fat burning).2
- Increases adiponectin, the fat burning hormone that’s directly related to reduced fat storage.3
- Decreases cortisol, the “stress hormone” that contributes to the accumulation of dangerous belly fat. 4
This is great news for those who take the right kind of fish oil.
Now here’s the study I referred to earlier.
The Omega-3/Fish Oil Fat Loss Connection
A recent study, published in the Journal of the International Society of Sports Nutrition5, explored what would happen if you compared taking Omega-3s from fish oil to consuming safflower oil over a 6 week period.
The researchers created two groups: one group consumed 4 grams of fish oil a day with a combined EPA/DHA content of 2.4 grams. The second group consumed 4 grams of safflower oil a day with a high linoleic acid profile.
The subjects were told not to modify their eating or exercise habits in any way. And the study was double blinded, meaning that neither the subjects nor the researchers knew who was taking what.
A brief note… one reason the researchers decided on safflower oil is because of its purported weight loss benefits. A recent study published in the Journal of Clinical Nutrition had previously demonstrated a weight loss effect from safflower oil.
Safflower oil was recently featured on “The Doctor Oz” show and is currently being sold in drug stores as a “weight loss miracle”.
The point is that fish oil was not being compared to an unhealthy fat, but rather to a “weight loss” fat.
The Study Results: Does Fish Oil Melt Fat?
Well, at least according to this study, fish oil works a whole lot better than safflower oil. In fact, the safflower oil actually made people gain fat and lose muscle, while the omega-3 fish oil did the opposite.
Here are the details:
The safflower oil group added 0.44 pounds of body fat (about ½ of a pound) and lost 0.22 pounds of muscle (about ¼ of a pound). Overall the group experienced a 0.3% increase in body fat percentage.
And their cortisol levels were elevated by an average 0.016 ug/dl (mircrograms of cortisol per deciliter). I’m sure this is not what the researchers expected. Remember, this is over only 6 weeks with no other changes… over a year this would mean someone gaining almost 4 pounds of body fat.
The fish oil group was another story. The group actually lost 1.1 pounds of pure body fat, and instead of losing muscle, they gained the same amount (1.1 pounds of pure muscle). Even better, instead of having their body fat percentages rise, they actually dropped 0.4%.
And their cortisol levels decreased by 0.064 ug/dl!
The Fat Loss Results In Perspective
Let’s put these results in perspective. By ingesting 4 grams of fat (as fish oil) a day (about 36 calories), subjects were able to lose fat, gain muscle and dramatically reduce their body fat percentage over a very short period of time.
More importantly, by testing head to head against another fat considered good for weight loss, you can see the results were not simply due to eating more fat in general, but because of the omega-3s in particular.
Also consider the fact that the participants did not change their diet or exercise one bit during the study. For an ingredient to have this kind of impact “out in the wild” (without any changes in diet or exercise) is very impressive indeed.
The fact that fish oil did so well under these conditions while safflower oil did not is a big surprise.
So now that you’ve read about these results, you may be wondering how to select the right omega-3 fish oil.
How to Find the Right Omega-3 Fish Oil for You
Full disclosure: We recently formulated a high quality fish oil – RealDose Super Critical Omega-3 TG. So the criteria I’m sharing with you were used in the development of our formula. You could use these same criteria when looking at other brands.
That said, we decided to formulate our own omega-3 fish oil when we couldn’t find an oil in the consumer marketplace that met our strict RealDose standards at an affordable price.
The study discussed above used fish oil that contained 2.4 grams a day of the omega-3 fatty acids DHA and EPA.
There’s a reason for this.
If you review all the studies on fish oil, to get the results claimed for almost any condition typically requires over 2.0 grams a day of EPA and DHA.
Over 2.4 grams of EPA/DHA a day, there’s little evidence of improved health benefits and when you get to over 3.0 grams a day of EPA/DHA, doctors start getting concerned with blood thinning.
So 2.4 grams a day of omega-3 fatty acids is what you want… not 2.4 grams of total fish oil but of the omega-3 essential fatty acids EPA and DHA.
The second thing to look for is absorbability. Most sources of fish oil are in what’s called “ethyl ester” form. This isn’t harmful, but compared to the natural triglyceride (TG) form, it simply is not as absorbable.
In fact, “ethyl ester” form fish oil is about 70% less absorbable than the natural TG form, according to most studies.
So we recommend you get the natural TG form so you can truly experience all of the benefits. If your fish oil bottle is not specifically labeled “triglyceride form,” then it’s mostly likely the cheaper and less absorbable “ethyl ester” form.
And of course we look for purity that’s verified by an independent lab. Most reputable companies sell purified fish but don’t bother to test every batch at a 3rd party lab. It’s definitely something worth checking into.
It’s definitely possible to use my checklist to shop for the right omega-3 fish oil and I don’t want to discourage you from doing so.
If you are interested in checking out the RealDose Super Critical Omega-3 TG Fish Oil we’ve formulated, you can CLICK HERE to read more about it.
Again, other fish oils will not hurt you and are certainly better than nothing. It just usually takes too many pills (typically 6-10) to get the 2.4 grams of omega-3’s a day from typical products, and most aren’t as readily absorbed… plus most other brands give you fishy burps and aftertaste (RealDose Super Critical Omega-3 TG has a very pleasant, natural lemon-lime flavor).
I am interested in any experiences you have had with fish oil, and whether you have noticed any weight loss benefits.
If you have, or you have any questions regarding fish oil, please comment in the box below.
And if you’re interested in a shortcut for accelerating your weight loss results with omega-3 fatty acids, you can learn more about RealDose Super Critical Omega-3 TG here…
Steven Sisskind, M.D.
1. Hannah VC, Ou J, Luong A, Goldstein JL, Brown MS. Unsaturated fatty acids down-regulate srebp isoforms 1a and 1c by two mechanisms in HEK-293 cells. The Journal of biological chemistry 2001;276(6):4365-72.
2. Desvergne B, Wahli W. Peroxisome proliferator-activated receptors: nuclear control of metabolism. Endocrine reviews 1999;20(5):649-88.
3. Nedvidkova J, Smitka K, Kopsky V, Hainer V. Adiponectin, an adipocyte-derived protein. Physiological research / Academia Scientiarum Bohemoslovaca 2005;54(2):133-40.
4. Delarue J, Matzinger O, Binnert C, Schneiter P, Chiolero R, Tappy L. Fish oil prevents the adrenal activation elicited by mental stress in healthy men. Diabetes & metabolism 2003;29(3):289-95.
5. Noreen EE, Sass MJ, Crowe ML, Pabon VA, Brandauer J, Averill LK. 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 2010;7:31
RealMeal GF™
Super Critical Omega-3 TG ™
RealReds™
Please provide the nutritional information panel from your formula so that I can check out exactly what it contains to help me decide whether it is suitable for me. Thanks.
Hi Dawn – Thank you for commenting. This information can be found on our website at the following address under the “Right Ingredients” tab:
http://www.realdose.com/store/weight-loss/formula-number-1/
Can you comment on Dr. Brian Peskin”s Iowa study-No fish oil, but recommends Parent Essential Oils.
Hi Bernard – Thank you for writing in. First off, there is no clarification of what form the fish oil was in that subjects in the study were taking. Most fish oil supplements are not in the ideal triglyceride form leaving much room for improvement when any essential oil is substitute. Also though, this term of “Parent Essential Oils” is not a real nutritional term, this merely describes the two essential fats that the body cannot make.
While the two essential fats (Alpha linoleic acid and linoleic acid) that Dr. Peskin lists are beneficial when not already in the diet, these do not contribute to the body’s daily needed DHA (Docosahexaenoic acid). Because the body cannot make enough DHA (though it can make some), supplementation is the only way to meet these needs. There are very limited sources of DHA. I hope that helps!
HOW MUCH EPA AND HOW MUCH DHA IN EACH CAPSULE OF THIS FISH OIL?
Hi Nad – Thank you for commenting. Each capsule contains 620mg EPA and 460mg DHA. You can find the nutritional label at: http://www.realdose.com/store/omega-3/. I hope that helps!
i’m very sorry,English is my second laguage, of coarse i ment ‘how many’ mgs.
For those of us with sensitivities/allergies to fish, what about Flax Seed Oil? Is this a good alternative? I know “cold pressed” is much better than other processes. Can we get similar weight loss results?
Hi Yvonne – Thank you for writing in. Fish sources are superior to plant sources of omega 3 like flax seed oil because they contain more DHA. In the case of fish allergies though, Algae based products and foods can supply sufficient DHA. Nevertheless, all sources of omega 3′s (flax, avocado, fish, algae, walnut) all are beneficial to the body and help with weight loss. I hope that helps!
I have been taking Dr. Sinatra’s Omega-3 Weight Loss supplements for a month. His website entices you with the idea that you can lose 30 pounds in 90 days. Desperate to lose even half that amount (or even a third), I bought into it (not cheap). For an entire month, I have been up and down with the same ONE pound – down .5 up 1 down 1 up .5!! I have not eaten a slice of bread, bagel, cake, pasta, pizza (no gluten products) during that month. I eat tuna, chicken, healthy homemade soups, rice chex cereal, yogurt and cheese – all portioned out. How can I trust your word after trusting Dr. Sinatra’s bunch of hype?
Hi Carol – Thank you for sharing. This is an obvious case of claims that are unrealistic. A healthy weight loss rate is around 1-3lbs / week. Any more than that not only places the body at high risk of gaining that weight back, but also may negatively effect hunger for long periods of time.
RealDose Weight Loss Formula is natural, stimulant-free and completely safe for everyday use. You may confidently take RealDose Weight Loss Formula as long as needed to help you achieve AND maintain your ideal weight. Results vary depending on how quickly your body adjusts. We recommend purchasing a 30 day supply for every 10 lbs you’d like to lose.
We also have specialists available who can help with coaching, resources and guidance along the way. Not to mention we also have a 365 day money back guarantee. If you’re not happy with your results, simply notify us up to one full year after purchase by calling (800) 928-5580.
Thanks again for writing in.
i am alergic to fish. i pass out and get very sick. woulld i be able to take this product?
Hi Shirley, thank you for commenting on this post. Unfortunately if you are allergic to fish you should not take our Omega 3/ fish oil.
Hi – interested in your studies, just wondering what kind of Dr you are – i.e. what did you qualify in, since you put this title above some articles, but seemingly not against the main video, just putting MD after your name? ‘Dr Gillian McKeith’ (UK) is only a nutrionist after all.
Karen Bis, Milton Keynes, UK
Hi Karen – Thanks for writing in. I’d love to share some background with you. I am the Chief Medical Officer at RealDose Nutrition. As a practicing physician, I cared for general surgery and general medicine patients in the past. I also worked for the U.S. Congress’ Office of Technology Assessment and at the U.S. Congress, performing research on health care, medical technology and drug-related issues. I hold a Bachelor’s degree in Economics from Stanford University, M.D. degree from Baylor College of Medicine, and a Masters degree in Manufacturing Engineering from UCLA.
Let me know if you have any other questions.
Hi
I recently purchased you weight loss formula which burns fat. I am praying that this product will help me. I am sitting here thinking about other products you are offering fish oil, etc and it seems a bit overwhelming. Your products are seem promising but there are many of us that are on fixed incomes and cannot afford all the products you are advertising. I take Omega 3 fish oil that I am able to afford are you telling me that the product I am taking is not as good as what you offer? Please advise. I am doing the best that I can at the present time by purchasing Real Weight Loss #1 Formula.
Thank you
Vendetta
Hi Vendetta,
Thank you so much for taking a moment and sharing your thoughts and questions with us. While we do recommend our product ( Omega 3) fish oil you have to do what is right for yourself and your family financially. So, if your only option is to purchase a lower dosage of fish oil that is okay too. At least you are taking the steps needed toward a healthier you. Good luck and keep us posted on your weight loss progression.
I started RD#1 in July. I stopped eating bread and stopped eating 3 hrs before bed. I was already for years a no dairy, lots of fruits and veggies, very little animal flesh diet. I lost 11 lbs in 5 weeks. I then over another 3 months gained back 8 of those lbs. although I had not changed anything…I exercise 5 days a week in the gym if not tennis. I do have a problem regulating my thyroid meds but had not changed it at all during the time I lost the weight nor during the regain.
Wondering if this happens after the body adjusts to the new hormone balance? I did experience some facial hair right after I started taking RD 1
Second question: Have you heard of John Kiefer and if so have any opinion on his recommendation. …he is a physicist turned nutritionist and body builder. He recommends not eating for 2 hrs after rising to take advantage of the high level of ghrelin present upon rising which potently stimulates the release of growth hormone which peaks 2 hrs later. acc to him the growth hormone releases fat to be burned as fuel. his website is dangerouslyhardcore.com …he may have other issues that have nothing to do with whether his recommendation is well based. ha ha …
I am a 60 yr old female in good health . other than the thyroid. I am 20 lb overweight. ..
thyroid” Once i feel balanced on the dose, I get retested to be told I am hyperthryoid..I then reduce the dose, gain 12 lbs am always cold again…I live in south Florida….obviously it slows my metabolism….
Hi JeanStar, Thank you for taking a moment and posting to our website. RealDose Weight Loss Formula No. 1 is caffeine-free and made without harsh stimulants, which is unique in the dietary supplement industry. We formulated RealDose to be safe, non-addictive, and without side effects. We are not aware of any potential food or supplement interactions. We’ve taken great care to formulate RealDose Weight Loss Formula so it will not interfere with most medications, including those for the treatment of diabetes, cholesterol, thyroid, and high blood pressure. However, if you have a medical condition or a concern about a potential interaction with RealDose Weight Loss Formula ingredients and the medications you are taking you should always consult with your physician. If you have any other concerns about side effects, interactions or safety or RealDose Weight Loss Formula No. 1, please let us know.
I wish you would formulate omega 3s for vegans!
Hi Rob,
Thank you for posting your thoughts to our website. Unfortunately, at this time Realdose Omega 3 fish oil is not formulated for a vegan diet. But it is always nice to hear our customers ideas about product improvement.
Doctor…. I have taken your omega-3 TG for about a week and I am on autoship.. I take 3 in the AM and 3 in the afternoon…. I have NOT been religious about taking them so I am going to have to see, but, CAN ONE TAKE TOO MUCH of the omega-3 TG ???? Also…. I have 2 bottles that I have not taken and I keep them in my fridge; is this OK??? THANK YOU SO VERY MUCH for ALL THAT YOU DO…. I consider you as very honest individual with a great Family so please tell me what I can expect with taking the weight loss product. I am a 55yr old male 5′-8″ and weigh 225 (very bad I know) BUT as a fully disabled veteran with nerve damage from a C3 THRU C-6 fusion (3yr ago) I find it most painful to walk. My thought is that if I get the weight down perhaps my pain will lessen. I just do not want to mess around with my hormones and this is my main concern with the weight loss product…. THANK YOU and my apology for rambling…. I look forward to your reply…. Good Day.
Hi Vinchenz – Thanks for writing in and for your interest in RealDose. Your practice with the omega 3 sounds like it is perfectly fine. It is providing more than your daily needs, though some people (athletes in particular) may have higher omega 3 needs. One other concern is for those taking blood thinning medications or who are anemic, as excess omega 3′s can thin the blood too much and this can create a dangerous condition. Lastly, keeping the omega 3 in the fridge is perfectly acceptable. I hope you find great benefit in the products and please write back and let us know how you’re doing in the future! Take care!
Is it true taking Omega-3 make you fat? Is it because we take it the wrong way? Does it need to be taken along with fatty meal? How is the best way to take omega-3 ?
Hi Silvia – Omega 3′s actually help you control your weight by supporting a healthy metabolism. I haven’t heard or know of a way that they would lead to weight gain. For best absorption, it is recommended that omega 3 supplements be taken with a fatty meal. Or, you can eat fish regularly which already has healthy fats in it. Thanks!
I have heard that chia seeds also contain a good amount of omega-3. If consuming 2 to 3 tablespoons of chia per day would the dose of your capsules be the same? Thanks!
Hello Lisa,
Thank you for posting your question to our website. While there are many foods that contain Omega 3 fatty acids the extraction and dosage is not the same. We’re proud to bring you products that provide effective ingredients backed by sound science, including RealDose® Omega 3 TG. Fish oil continues to be the source of beneficial omega-3 fatty acids with the most robust body of research supporting health benefits. Unlike krill oil, the omega-3 fatty acids derived from fish oil are not only in a natural triglyceride form, but also have a distinct ratio of the two key omega-3 fats—EPA and DHA. It’s this fatty acid composition and profile that has been the subject of numerous of clinical studies demonstrating the health benefits of omega-3 fatty acids. Researchers around the world continue to confirm the health benefits of fish oil omega-3 fats for heart health, brain function, joint comfort, improved mood and beyond. This robust body of research is one of the key reasons why the RealDose® brand relies on fish oil as the source of these beneficial fatty acids. After all, our mission is to bring you the “Right Ingredient at the RealDose.” Like Fish Oil, Krill oil contains both EPA and DHA, but to a lesser degree. While it has been the subject of a few limited clinical studies comparing it to fish oil, the results are very similar. In addition, krill—a shrimp-like crustacean that feeds off algae in deep ocean waters—is a major food source for fish, seals, whales, and other marine animals higher on the food chain. Harvesting krill for its oil may threaten the food supply of sea mammals.
I have read an article on fish oil that said the DHA EPA balance needs to be different between male/female, how does this product deal with this?
Hello Babs,
What a great question! Thank you for commenting. In general, a highly absorbable Omega 3 Fish Oil is a great addition to a man or woman’s daily routine. Human clinical studies have proven both the EPA and DHA Omega-3 Fatty Acids found in fish oil can help you experience reduced inflammation, as well as better brain health, enhanced heart health, weight management and improved mood. A recent study has found that men and women are affected differently by the benefits of Omega-3, specifically in regard to platelet aggregation, or in other words, specifically as to whether the it is the EPA or DHA Omega-3 Fatty Acid that lessens the blood’s tendency to clot. The EPA Omega-3 Fatty Acid is most effective for men in reducing platelet aggregation. In contrast, for women it was DHA that more significantly reduced platelet aggregation. (To view the study go to this link: http://www.ncbi.nlm.nih.gov/pubmed/20708391 ) Both EPA and DHA Omega-3 Fatty Acids are found in RealDose’s Omega-3 TG and the product can be used by either men or women. To read more about our Omega-3 TG, go here: http://www.realdose.com/store/omega-3/ Hope this gives you greater insight into the topic!
What if I am a cancer patient, would taking the Omega 3 fatty acid containing both EPA and DHA harmful to me?
Hello Linda,
We are sorry to hear of your illness and thank you for your interest in our Omega-3 TG. Since the oils found in RealDose Omega-3 TG can potentially thin your blood, it’s recommended you be especially careful if you’re on any form of blood-thinning medication, including leading heart health drugs. Thus, we recommend you always consult with your physician regarding any potential interaction with Omega-3 TG and the medications you are taking.
Please visit this link and take a look at the Omega 3 FAQ’s tab for additional information:
http://www.realdose.com/store/omega-3/
We are hoping for a speedy recovery for you!