Belly Fat Loser

Fish oil, such as from this salmon, is an amazing addition to a healthy diet.

Are there any fish oil side effects? Is fish oil harmful? After all, any oil is 100% fat and we have been told for years to cut fat from our diet. Thankfully, fish oil has been the subject of numerous studies of late, so there is ample evidence of its side effects and its effect on our overall health.

Are there side effects to taking fish oil? Well, US National Institute of Health classifies low intake of omega-3 fatty acids from fish as “Generally Regarded as Safe”. However, very large doses can cause bleeding problems in some individuals. Large doses can also cause stomach discomfort in some people.

In balance to their many health benefits, fish oil supplements are extremely safe. Contrast this to eating fish to obtain the oil. Fish is known to contain contaminants, some types in fairly high amounts. Fish oil supplements, on the other hand, contain virtually none of the dangerous chemicals.

It turns out that fish oil is one of the healthiest supplements available, and it is recommended by some of the most health oriented organizations in the world, such as the American Heart Association. The AHA recommends recommends eating fish (especially fatty fish) at least twice a week.  In a 2002 study titled “Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease” by Penny M. Kris-Etherton, PhD, RD; William S. Harris, PhD; and Lawrence J. Appel, MD, MPH, key findings indicate that fish oil is extremely beneficial to heart health.

One reference cited by the study indicates a nearly 40% reduction in “cardiac events”, research lingo for heart attacks, due to fish oil supplementation. Plant derived Omega-3 supplementation was administered in the study as well, and while that showed significant health benefits, these oils only showed an improvement on the order of 25%. A 25% decrease in heart problems is nothing to shake a stick at, but is nowhere close to 40%. The study also noted drops in triglycerides on the order of 25% – 30%, along with accompanying improvements in both HDL and LDL cholesterol levels.

In the study’s conclusion, researchers state “Evidence from prospective secondary prevention studies suggests that EPADHA supplementation ranging from 0.5 to 1.8 g/d (either as fatty fish or supplements) significantly reduces subsequent cardiac and all-cause mortality.” They went on to state that “the fish recommendation must be balanced with concerns about environmental pollutants, in particular PCB and methylmercury, described in state and federal advisories”

An excellent way to avoid ingesting contaminants is to do two things. Choose your fish wisely and use fish oil supplements (which have no contaminants). According to the EPA, swordfish, shark, king mackerel, tilefish, shark, and some tuna should definitely be avoided if you are pregnant (and probably by others as well). Salmon is generally considered safe to eat, especially Pacific wild caught salmon. Fortunately, salmon is also the fish with one of the highest fish oil contents.

Can fish oil supplements be beneficial if you’re trying to lose fat and gain muscle? Well, a recent study indicates it sure could help prevent you from losing muscle. The 2004 study, done by Watkins, B.A., et al. With the Federation of American Societies for Experimental Biology discovered that fish oil supplementation has a significant effect on preventing muscle atrophy in muscles that are not used regularly. If you are taking a break from training for some reason, such as injury, fish oil supplements could help prevent loss of muscle mass.

In another study, this one done in 2007 by Carole Thivierge, from Université Laval’s Institute of Nutraceutics and Functional Foods, demonstrated fish oil’s ability to positively stimulate muscle protein metabolism. The study also showed increased insulin sensitivity as a result of fish oil supplementation. Both of these are positive results when it comes to increasing muscle mass and losing body fat. The study’s authors stated that such supplements could help minimize the loss of muscle tissue in older, untrained individuals.

In yet more research on the effects of fish oil supplementation, a recent study published in the American Journal of Clinical Nutrition demonstrated that a daily regimen of oil containing omega-3 fatty acids, combined with moderate exercise, can cause significant weight loss, and was more effective than the exercise alone. The fish oil and exercise group in the study lost about 600% more weight than the group which exercised and took an equivalent amount of sunflower oil. That’s pretty powerful stuff. I referenced this study in an earlier post as well.

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Tags: Diet, fish oil, healthy foods