I’ve recently read some conflicting advice on Omega 3 supplements in regard to weight loss. Studies have shown that fish oils and other Omega 3 supplements do promote weight loss, but are these supplements healthy? How much is healthy? How much do you need to lose weight? Do you need to even include these in your diet? So time for a little research.
[Most people think of "fish oil" as the best source of Omega 3. Through research, I have found that this is simply not the case.]
I’m Going to Try and Simplify This As Much As Possible
My goal is to make this easy to read and grasp. When things get too technical, I tend to skim. I don’t think any of us needs to understand every little thing about Omega 3′s…and that isn’t the goal here. I simply want to address this supplement in regards to weight loss, the proper dose, etc.
How Do Omega 3 Supplements Aid in Fat Loss?
Omega 3 supplements simply reduce your insulin levels throughout the day. When insulin levels are high, you can’t use fat for fuel. When insulin levels are high, your HGH levels are low. You want HGH to be high and insulin levels to be low…and Omega 3 supplements make that happen. Keeping insulin stable is also key in avoiding adult onset diabetes…it is a good idea in general. Fish oil also directly increases the oxidation of fat within fat cells.
How Much to Take for Weight Loss?
This is where things aren’t as clear. It looks like we are after 1.5 grams of combined EPA and DHA per day. So that works out to roughly 7,000-10,000 mg’s of Omega 3 per day! Completely excessive in my opinion. The only time I recommend such a heavy dose would be 2-3 weeks before a vacation. In my opinion taking this much year round is probably excessive.
Most Sources of Omega 3′s Have High Levels of Mercury
Most Omega 3 supplements come from fish and ingesting these fish oils daily can build up to a toxic level of mercury. You don’t want to become lean and toxic. So what do you do?
Krill Oil is the Best Source of Omega 3
Krill are tiny deepwater crustaceans that are completely free of unhealthy toxins and pollution commonly found in regular fish oil. Doctors in Japan have now switched their patients from regular fish oil to krill oil.
Other Reasons to Take Krill Oil Over Fish Oil?
- 47 times the antioxidant power of regular fish oil.
- 500% better absorption by your body than regular fish oil, according to U.S. Government National Institutes Of Health.
- A recent study at McGill University, showed that krill oil increased good cholesterol 10 times better than fish oil.
- The same study showed that it dropped 16 times more bad cholesterol than fish oil.
I’m Taking Krill Oil Daily & I’m Going to Force My Girlfriend
My girlfriend isn’t someone who enjoys taking supplements, but I’m sold on krill oil. I have recently begun taking this brand of Krill Oil, because they have stringent manufacturing and testing processes in place…plus I already take their multivitamin and BCAA’s. You can go with other brands, but do some research on the company first. These guys also have a good free report if you want to dig deep into Omega 3′s: What Your Doctor Never Told You About Fish Oil.
Do You Need Omega 3 Supplements to Get Really Lean?
Absolutely not….this supplement will just help you reach your goals a little faster. After all of this research, I’ve decided that I like Omega 3 supplements for their health benefits. They can be helpful as a weight loss aid, but taking 7,000-10,000mg a day can get spendy. My plan is to take 1,000-2,000mg per day for the powerful anti-oxidant effects (supposedly the antioxidant power of krill oil is 297 times greater than vitamin A or vitamin E).
Summary: Several articles I read claimed that the weight loss effects of Omega 3 supplementation weren’t extremely impressive. The true benefit is long term health…and the best source is krill oil. If you do want to use as a weight loss aid, aim for 7,000mg-10,000mg per day (aiming for 1.5 grams total of EPA + DHA). Don’t go above this amount, because it can thin the blood to unsafe levels.