Does Fish Oil Aid in Fat Loss and Muscle Gain? And What's the Optimal Dosage?

The question of whether fish oil contributes to fat loss and muscle gain, along with the appropriate dosage, has long intrigued researchers and fitness enthusiasts alike. We now have definitive insights.

The Historical Context

In the 1990s, fish oil supplements came into the spotlight. Some individuals reported experiencing fat loss without altering their diet or exercise routine after consuming mega - doses, often dozens of capsules per day. These anecdotal reports piqued the interest of researchers, leading to a series of studies to understand the underlying mechanisms.

Over the past few decades, research findings have been somewhat inconsistent. Early studies suggested that the omega - 3 fatty acids in fish oil could induce positive changes in body composition. Subsequent research, however, contradicted these results. And now, the latest studies assert that fish oil indeed plays a role in fat loss and muscle gain.

The Key Question and the Answer

So, does fish oil favorably impact body composition? The answer is yes, provided an adequate dosage is consumed, and sufficient time is allowed for its effects to manifest.

The conflicting results from previous studies can be attributed to differences in research parameters. Some studies utilized high doses of fish oil, while others used low doses. The duration of studies varied significantly, from short - term to long - term. Additionally, some focused on overweight individuals, while others targeted athletes. However, a recent study has provided much - needed clarity.

The New Study

This particular study is notable as it employed high - dose fish oil and involved resistance - trained men and women. The participants were divided into two groups:

• Fish Oil Group: Consumed 4.5 grams of fish oil per day.

• Placebo Group: Received 4.5 grams of safflower oil daily.

Both groups adhered to the same three - day - a - week weight - lifting program for 10 weeks. They maintained their regular diets but were instructed to consume at least 1 gram of protein per kilogram of body weight daily, a relatively modest requirement.

Researchers measured body composition using DEXA and each participant's omega - 3 index score. This test determined whether sufficient fish oil had entered the membranes of red blood cells and skeletal muscle cells, which was the case in this study.

Study Outcomes

• Lean Body Mass: The fish oil group gained an average of 4 pounds, compared to 3 pounds in the placebo group.

• Fat Mass: The fish oil group lost 2 pounds, while the placebo group had no fat loss.

• Body Fat Percentage: The fish oil group experienced a 1.4% reduction, as opposed to a 0.6% decrease in the placebo group.

Despite following the same workouts and diets as before the study, the fish oil group achieved an additional 1 - pound gain in lean body mass and a 2 - pound loss in fat compared to those not taking fish oil.

Considering Fish Oil Supplementation

Any seasoned weightlifter would be delighted with such a positive shift in body composition. Losing two pounds of fat and gaining a pound of lean mass in just 10 weeks without major dietary or training changes is an appealing prospect. Although many of us may not initially consider fish oil for body composition modification, these results are compelling. Over time, these incremental changes can lead to a leaner and more muscular physique.

The participants in this study had to swallow seven capsules of the provided fish oil brand daily to reach the 4.5 - gram dosage. In the past, early experimenters had to consume over twenty capsules daily due to the lower concentration of fish oil supplements.

For most people, taking seven capsules daily seems daunting, both in terms of cost and the inconvenience of swallowing so many pills. Fortunately, an alternative is available. By taking just three capsules of Flameout DHA - Rich Fish Oil (available on Amazon), you can obtain 4.2 grams, nearly equivalent to the study dosage.

What sets Flameout apart is the addition of caprylocaproyl polyoxyl - 8 glyceride to its formula. This pharmaceutical delivery system enhances bioavailability by three to four times, ensuring that the body absorbs and utilizes more of the fish oil. The fish oil used in the above - mentioned study did not incorporate this delivery system.

Note: Credit is due to Bill Campbell, Ph.D., for highlighting this study in his Body by Science newsletter.

Reference

Heileson et al. "The effect of fish oil supplementation on resistance training induced adaptations." Journal of the International Society Of Sports Nutrition. 2023 VOL. 20 NO. 1 2174704