Though most people know fish oil is an important supplement to use each day, surprisingly, few people take it consistently. I've even been surprised by how few of my nutrition coaching clients use it regularly when we connect for our first session.



It is often advertised for its heart health benefits, but fish oil benefits much more than your heart. You'll see how it affects your heart, body composition, brain, and even the rate at which you build muscle.



An online survey completed by Equation Research showed that only 26 percent of Americans said they take fish oil supplements, even though 63% of the respondents said they felt their diet did not have enough omega-3 fatty acids.





What are Omega-3 Fatty Acids?



Like omega-6 fatty acids, omega-3s are part of a select group of fats: essential fatty acids. Like essential amino acids, essential fatty acids are nutrients you need in your diet because your body can't make them on its own.



We eat plenty of omega-6 fatty acids, so you don't need to supplement with them. We don't get nearly enough omega-3s, in total, and compared to omega-6s.



Oily fish, like wild-caught Alaskan salmon, contains the greatest concentration of omega-3s from food. More specifically, oily fish are rich sources of the omega-3s eicosapentaenoic acid (EPA) and docosahexaenoic (DHA).



DHA and EPA are the sources of the health benefits fish oil is known for.



To make things a little more confusing, plants like flaxseeds, walnuts, soybean, and wheat germ also contain omega-3 fatty acids. However, they contain the omega-3 alpha-linolenic acid (ALA). Humans have trouble converting ALA to DHA and EPA, so you don't get the same benefit from them.



If you don't eat fish every day, you'll need to supplement with fish oil to reach an optimal intake of DHA and EPA.



Not surprisingly, fish oil is part of my Foundational Five, the best supplements to support health. If I had to narrow my list down to just two supplements, it would still make the cut.



You’re about to find out why. The following are seven significant health benefits of omega-3 fatty acids.



1. Enhances Fat Loss



While you can eat fat on Keto and drop body fat, most dietary fat doesn’t cause fat loss. However, supplementing with omega-3 fatty acids does enhance fat loss, according to research. It seems to be especially effective at reducing visceral, or belly fat.



A small 2010 clinical trial, published in the Journal of the International Society of Sports Nutrition found the following:




Forty-four men and women supplemented with either four grams of safflower oil or four grams of fish oil. Those taking the fish oil decreased body fat and body fat percentage, increased lean body mass, and experienced a decrease in cortisol levels. Interestingly, the study participants were not instructed on diet or exercise. They were encouraged to keep their nutrition and exercise patterns the same as before the study.
Noreen, et al. 2010



That isn't an excuse to just take fish oil and avoid exercise, but it’s still impressive that the study participants saw the changes they did without any instruction on diet or exercise.



Research shows fish oil supports weight loss by:




Stimulating the sympathetic nervous system, which activates brown adipose tissue, raising metabolic rate and heat production



Causes fuel partitioning, which directs storage of glycogen and mobilization of stored body fat for energy



Enhances satiety, making you feel full longer so you eat less




The research that showed omega-3s stimulated the SNS used only 2.4% of the animals' total calorie intakes. An equivalent amount for an adult on a 2000-calorie diet would be five grams of fish oil per day.



2. Supports Healthy Lipids and Blood Glucose



Your doctor probably still focuses on your total and low-density lipoprotein (LDL). The more important cardiovascular markers are your triglycerides and high-density lipoprotein (HDL).