Does Omega-3 Cause Weight Gain?

TV Commercials, Newspaper ads, social media pop-ups and a lot of other sources of motivation must have convinced you about the benefits of taking omega-3 supplements. Whether hoping for healthier skin, improved brain function, or a stronger heart, omega-3 is the best choice of supplement for all. But does omega-3 cause weight gain? Do fish oil capsules make you gain weight? Don’t worry, you are not alone. We often make choices and then wonder if we're doing the right thing. We do question whether it is just the water weight or are those healthy fats adding up to some pounds of weight? So let us understand the functioning of omega-3 supplements and separate the myths from the facts.

What is Omega-3 and Why is it Important?

Omega-3 fatty acids, also known as omega-3s, are polyunsaturated fats that our body can not produce on their own. These fatty acids are like tiny warriors that perform important functions inside our body. Omega-3 fatty acids help to provide structure to the cell membrane and support interactions between cells. While they’re important to all the body cells, omega-3s are concentrated in the cells in our eyes and brain. They can be sourced from our food or supplements. There are three main types of omega-3s:

• ALA (alpha-linolenic acid): This form of omega-3 is found in plant-based superfoods like flaxseeds, chia seeds, and walnuts.
• EPA (eicosapentaenoic acid): EPA is a marine omega-3, found in fish like salmon, mackerel, etc.
• DHA (docosahexaenoic acid): DHA is also a marine omega-3 found in fishes.

Omega-3s are very important nutrients that one must include in their diet. When you get ALA from food, your body converts it into EPA and DHA. However, this process provides just a small amount of EPA and DHA. Thus, it is also important to include dietary sources like fish to derive a good amount of EPA and DHA.

The following are the functions of Omega-3, that makes it an essential nutrient inside our bodies:

1. Omega-3s are the crucial components of cell membranes- which is the outer layer of every cell in your body. They help keep cell membranes flexible and healthy, which is essential for proper cell function.
2. DHA is very important for improving cognitive function, memory, and mood regulation. It's like brain fuel!
3. Omega-3s keep a check on your heart health by lowering triglycerides (a type of fat in the blood), reducing blood pressure, and preventing blood clots.
4. Powered with anti-inflammatory properties, Omega-3 can help reduce chronic inflammation.

How Does Omega-3 Affect Your Metabolism?

Metabolism is the process in which our body converts the food we take into energy. Omega-3 can affect this process in several ways.

1. Omega-3s can enhance fat oxidation. This means with the help of omega-3s, our body burns more fat efficiently and converts it into energy.
2. Omega-3s help regulate blood sugar levels, thus, the glucose is less likely to be stored as fat.
3. Since it improves cell functionality, thus the cells are working more efficiently. This means more energy production at the cellular level.

This means that omega-3s help improve your metabolism, making it more efficient at burning fat and producing energy.

Can Omega-3 Contribute to Weight Gain?

Here comes the real question - ”Can omega 3 cause weight gain?” Omega-3s are referred to as fatty acids and they are often confused as fats that lead to weight gain. However, not all fats are bad fats. Omega-3 fish oil are healthy fats that your body needs.

Omega-3s also contain calories. So, if your intake of calories is greater than what you burn, it is natural that you will gain weight. However, the amount of calories in omega-3 supplements is very small, some people might notice a slight increase in weight. This happens rarely and the real reason behind this gain is an increase in muscle mass or water retention, rather than fat storage.

Omega-s3 are healthy fats that do not typically cause fat gain. In fact, they help in weight management by optimizing metabolism.

Omega-3 and Appetite Regulation: Does It Make You Eat More?

Nothing like that. On the contrary, research suggests that omega-3s can increase feelings of fullness, which can help control food intake. In some obese individuals, fish oil supplements increase the levels of a fullness hormone, thus helping in reducing cravings. Although individual responses vary, omega-3s do not necessarily cause a noticeable increase or decrease in appetite.

Omega-3 and Water Retention: Can It Cause Temporary Weight Gain?

Feeling bloated after taking the fish oil supplements? But that does not mean that fish oil pills made you gain weight! Mild bloating can be a result of fluid retention, which is temporary. As omega-3s reduce inflammation, the body may shift fluids, causing temporary water retention that goes away within a few days or weeks.

Does the Dosage of Omega-3 Affect Weight Changes?

Intelligence is knowing when to stop. Very high doses of omega-3s might lead to an increase in digestive issues. However, there is no evidence that they can cause any fat gain. It is always best to follow the recommended dosage on the supplement label or consult with a healthcare professional.

Are There Any Side Effects of Taking Omega-3?

Omega-3s are generally very safe to consume. But in some cases, there may be chances of experiencing fishy aftertaste and burps, bad breath, bad-smelling sweat, headache, and gastrointestinal symptoms such as heartburn, nausea, and diarrhea. But, taking omega-3s with food can help minimize these effects. If you experience any side effects, it is crucial to consult with a healthcare professional.

Conclusion

Omega-3s improve cell function, keep them healthy, keep your brain sharp, and your heart strong. While some people may ask if omega 3 increases weight, you must remember that any temporary weight changes are more likely due to water retention or an increase in muscle mass. Nothing to worry about!