A friend recently suggested that I blog about this post touting the five ways that fish oil supplements help fat loss. Of course, the post contains no references for any of the claims so I had to do a little digging and guess at what the existing research supporting them might be. Here’s what I came up with:
“They stimulate secretion of leptin, one of the hormones that decreases our appetite and promotes fat burning.”
The majority of studies I can find regarding fish oil and leptin involve mice, rats, or patients suffering from pancreatic cancer cachexia. Not exactly the general population. Off to examine.com where they reviewed two studies involving fish oil supplementation for women who were over weight. Neither study showed a significant influence of supplementation on serum leptin.
2. “They help us burn fat by activating the fat burning metabolic pathways in our liver.”
Back to examine.com (why do the work of slogging through google scholar when they’ve done it for me?). They found one study that showed no effect on metabolic rate as a result of fish oil metabolism.
3. “Fish oils encourage storage of carbs as glycogen (an energy source in our liver and muscles) rather than fat.”
Examine.com found one study that showed a very slight increase in fat oxidation with fish oil supplementation. Before you get too excited though, the study (the same as was noted in the response to “reason” number two above) participants were six lean and healthy young men. Probably not the population who is interested in taking fish oil for weight loss.
4. “They are natural anti-inflammatory agents. Inflammation causes weight gain and can prevent fat loss by interfering with our fat burning pathways in the liver and muscle cells.”
There were a lot more studies (17 to be precise) looking at this topic that were reviewed on examine.com. The results were a mixed bag. A few found a very small reduction in inflammatory markers in subjects taking fish oil supplements. However, most of the studies found no effect on inflammatory cytokines and it’s important to note that even if fish oil supplements do reduce inflammation in some individuals, we can’t be certain that this will lead to weight loss.
5. “They possess documented insulin-sensitizing effects.”
Examine.com looked at 12 studies and stated that the scientific consensus is 100% that fish oil supplementation has no effect on insulin sensitivity. There are, however, a few studies that have shown an increase in insulin sensitivity but also a few that have shown a decrease in insulin sensitivity.
Overall, there is no evidence to support the use of fish oil supplementation to lose weight. Of course, Dr. Natasha would want you to believe otherwise as the purchase of her fish oil supplements is an “essential component” of her “Hormone Diet”. Remember, it’s a red flag when someone is trying to sell you a quick fix.
Don’t forget, the best way you can get fish oil is to eat fish.