Does Omega-3 Affect Weight Management?

Eating omega-3 has many benefits for human health. For this reason, foods containing omega-3 are worth eating regularly, and supplements may be used when needed. So, does omega-3, which offers so many advantages for our health, have any effect on weight management?

What Is Omega-3?

Omega-3s are fatty acids found in foods and food supplements. They are also called essential fatty acids. They help keep cells stable, keep them flexible and act as a protective component. They also help regulate what enters and leaves the cell.

In the body, omega-3s are converted into prostaglandins, which are short-lived, hormone-like molecules that help regulate cell activity. These prostaglandins are mainly responsible for regulating inflammation and blood clotting.

Essential fatty acids are needed for a healthy life and cannot be produced by the body. For this reason they must be taken in from food or supplements.

What Are the Types of Omega-3?

There are three types of omega-3 fatty acid:

• Alpha-linolenic acid (ALA): Used by the body for energy. Alpha-linolenic acid is found in plant sources such as chia seeds, flaxseed and walnuts.
• Eicosapentaenoic acid (EPA): Involved in the body's response to inflammation, and has been studied in relation to mood.
• Docosahexaenoic acid (DHA): Makes up about 8% of brain weight and is very important for normal brain development and function.

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found mostly in oily, cold-water fish such as mackerel, salmon, herring and sardines.

Which Foods Contain It?

Omega-3 is found in walnuts, hazelnuts, almonds, dried beans, soya beans, flaxseed, chickpeas, flaxseed oil, rapeseed oil, green leafy vegetables and especially oily fish (tuna, salmon, mackerel).

What Is Omega-3 Used For?

The answer to what omega-3 does is quite varied. These fatty acids have been studied in relation to:

• Mood and anxiety
• Inflammation in the body
• Cholesterol and triglyceride levels
• Eye health
• Brain health
• Attention and behaviour in children
• Blood pressure
• Skin health
• Asthma
• Eye and brain development of the baby during pregnancy and breastfeeding
• Insulin resistance
• Heart health

Research results vary, and omega-3 is not a treatment for any of these conditions.

Does Omega-3 Have an Effect on Weight Management?

Some research suggests omega-3 may play a small supporting role in weight management, but it is certainly not enough on its own, and evidence is limited. Omega-3 may be one useful part of an overall balanced eating plan.

Points that have been discussed in relation to omega-3 and weight management include:

• Foods rich in protein and healthy fats can help you feel full for longer.
• Fish, in particular, is lower in calories than red meat, so it fits comfortably into a weight-management plan.
• Some small studies have looked at omega-3 and fat metabolism, appetite and blood sugar, with mixed results.
• Any possible effect is likely to be small and is more meaningful alongside exercise and balanced eating.

What Are the Ways to Eat It?

Options for including omega-3 in your diet:

• Eat fish at least twice a week, steamed or grilled. If you cannot eat fish, ask your doctor or dietitian whether a fish oil supplement would suit you.
• Eat 2 whole walnuts or 5-10 almonds a day.
• Eat about 8 tablespoons of green leafy vegetable dishes or salad each day.
• Add about 1 tablespoon of flaxseed or its oil to yoghurt or a salad.
• Eat pulses at least twice a week.

While omega-3 or fish oil offers advantages for your health, a correct and regular eating plan is essential for weight management. As mentioned above, these fatty acids alone are not enough for weight management.

This article is for general information only; please consult your doctor and dietitian about your own situation.