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The Role of Omega-3 Fatty Acids in Fat Loss

By 
Dr Amit Kumar Singh
 on 
Nov 27, 2024
 • 
5
 min read

Omega-3 fatty acids are essential fats that play a crucial role in maintaining overall health. They are known for their benefits in supporting heart health, brain function, and reducing inflammation. Recently, there has been growing interest in their potential role in weight management, particularly for women who may face unique health challenges.

Focus on Women's Health

For women, omega-3 fatty acids can be particularly beneficial due to their role in hormone regulation and heart health. Hormonal fluctuations throughout life stages such as menstruation, pregnancy, and menopause can impact weight and overall well-being. Omega-3s help mitigate these effects by supporting hormonal balance and reducing inflammation. Heart disease remains a significant health concern for women in the UK. According to the British Heart Foundation, coronary heart disease is the single biggest killer of women worldwide, with over 22,000 women dying from heart attacks each year in the UK alone. Incorporating omega-3s into the diet can be a proactive step towards reducing this risk.

Understanding Omega-3 Fatty Acids

Types of Omega-3s and Sources

Omega-3 fatty acids are classified into three main types: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). Each type has distinct sources and benefits

The NHS recommends consuming at least two portions of fish per week, including one of oily fish, to ensure adequate intake of EPA and DHA. This recommendation is supported by multiple sources:

  1. The NHS website directly states, "A healthy, balanced diet should include at least 2 portions of fish a week, including 1 of oily fish".
  2. The British Dietetic Association (BDA) also mentions this recommendation, highlighting that the NHS advises eating more foods containing omega-3, which are abundant in oily fish.
  3. BBC Good Food corroborates this information, stating, "The NHS recommends eating at least two portions of fish per week, with one portion being an oily fish".

This recommendation is based on the health benefits associated with fish consumption, particularly the omega-3 fatty acids found in oily fish. These fatty acids, especially EPA and DHA, are important for heart health, brain function, and fetal development. Oily fish such as salmon, mackerel, sardines, and herring are excellent sources of these beneficial omega-3 fatty acids.

Potential Weight Loss Benefits of Omega-3s

Increased Satiety:  Omega-3s can enhance feelings of fullness after meals, which may help reduce overall calorie intake. In one study, people consuming more than 1.3 grams of fish oil per day felt full for up to 2 hours after eating compared to those consuming less than 0.3 grams.

Improved Metabolism: These fatty acids have been shown to increase metabolic rate, allowing the body to burn more calories at rest. In a study of older women, taking 3 grams of fish oil daily for 12 weeks increased metabolic rates by 14%.

Enhanced Exercise Effects: Fish oil may increase the calories and fat burned during exercise. One study found that women taking 3 grams of fish oil daily for 12 weeks burned 10% more calories and increased their fat burning rate by 19% at rest and 27% during exercise.

Reduced Inflammation: Chronic inflammation is associated with obesity; omega-3s help reduce inflammation markers in the body. By decreasing systemic inflammation, omega-3s may improve insulin sensitivity and metabolic function.

It's important to note that while omega-3s show promise for supporting weight management, they are not a magic solution. Research suggests that though omega-3s may not aid weight loss directly, they may help prevent further weight gain when combined with a balanced diet and regular physical activity.

The impact of omega-3s on weight loss can vary among individuals, and more research is needed to fully understand their role in weight management. Consulting with a healthcare professional or registered dietitian is recommended before making significant changes to your diet or supplement regimen.

Incorporating Omega-3s into Your Diet

Food Sources

Incorporating omega-3-rich foods into your diet is a practical way to reap their benefits:

  • Fatty Fish: Salmon, mackerel, sardines
  • Plant-Based Options: Flaxseeds, chia seeds, walnuts
  • Convenient Choices: Canned fish like tuna or salmon; pre-portioned nuts and seeds

Example Meals:

  1. Salmon with Roasted Vegetables: Bake salmon fillets with a mix of seasonal vegetables like broccoli and bell peppers.
  2. Chia Pudding with Berries: Mix chia seeds with almond milk and top with fresh berries for a nutritious breakfast or snack.

Omega-3 Supplements and Weight Loss

The link between omega-3 supplements and weight loss isn't straightforward. While some studies hint at potential benefits, others show no significant effect on shedding pounds. A meta-analysis found that omega-3s might help reduce waist size and triglycerides in overweight adults, but they mightn't effectively reduce overall body weight. Harvard researchers note omega-3s' benefits for heart health and inflammation, but don't specifically mention weight loss. A study in the American Journal of Clinical Nutrition found omega-3s weren't effective for weight loss in healthy, overweight people over 24 weeks. While omega-3s may not directly cause weight loss, they offer other health perks. The American Heart Association recommends omega-3s from fish and fish oil for heart health in those with existing cardiovascular disease.

The impact of omega-3s on weight can vary between individuals. More research is needed to fully grasp their role in weight loss. It's best to chat with your GP before starting any new supplements or making big diet changes.

Additional Health Benefits of Omega-3 for Women

Cognitive Function and Mental Health

Omega-3 fatty acids, particularly DHA, play a crucial role in brain health and cognitive function. For women, this can be especially important during pregnancy and throughout life. Some studies suggest that omega-3 supplementation may help:

  • Reduce the risk of postpartum depression
  • Improve mood and reduce symptoms of anxiety and depression
  • Support cognitive function and potentially reduce the risk of neurodegenerative diseases like Alzheimer's

A high intake of omega-3s has been linked to better cognitive performance and a lower risk of cognitive decline in older adults. However, more research is needed to fully understand the extent of these benefits.

Bone Health

As women age, especially after menopause, the risk of osteoporosis increases. Omega-3 fatty acids may help support bone health by:

  • Reducing inflammation, which can contribute to bone loss
  • Improving calcium absorption
  • Enhancing bone formation and reducing bone breakdown

While more research is needed, some studies suggest that a higher intake of omega-3s is associated with better bone mineral density in postmenopausal women.

Skin Health

Omega-3 fatty acids can contribute to healthier, more youthful-looking skin by:

  • Reducing inflammation, which can help with conditions like acne and psoriasis
  • Supporting skin hydration and reducing dryness
  • Potentially protecting against sun damage and premature ageing

Eye Health

DHA, one of the main omega-3 fatty acids, is a major structural component of the retina. Adequate intake of omega-3s may help:

  • Reduce the risk of age-related macular degeneration
  • Alleviate dry eye syndrome, which is more common in women, especially after menopause

Optimal Intake and Sources of Omega-3

While there's no one-size-fits-all recommendation for omega-3 intake, various health organisations suggest different amounts:

  • The World Health Organization recommends 200-500 mg of combined EPA and DHA per day for adults.
  • The American Heart Association recommends eating fish (particularly fatty fish) at least twice a week, which provides about 250-500 mg of EPA and DHA per day.
  • For specific health conditions, higher doses may be recommended under medical supervision.

Good sources of omega-3 fatty acids include:

  1. Fatty fish (salmon, mackerel, sardines, herring)
  2. Fish oil supplements
  3. Algae-based supplements (suitable for vegetarians and vegans)
  4. Flaxseeds and flaxseed oil
  5. Chia seeds
  6. Walnuts
  7. Fortified foods (eggs, milk, yoghourt)

It's important to note that plant-based sources of omega-3s (like flaxseeds and chia seeds) contain ALA, which the body must convert to EPA and DHA. This conversion process is not very efficient, so direct sources of EPA and DHA (from fish or algae) are generally preferred.

Safety and Considerations

While omega-3 supplements are generally considered safe, it's important to:

  • Consult with a healthcare provider before starting any new supplement regimen, especially if you're pregnant, breastfeeding, or taking medications.
  • Be aware of potential side effects, which may include fishy burps, digestive discomfort, or a slightly increased risk of bleeding.
  • Choose high-quality supplements from reputable sources to ensure purity and potency.
  • Consider your overall diet and lifestyle when determining the need for supplementation.

By incorporating omega-3-rich foods into your diet or considering supplementation under professional guidance, women can potentially reap numerous health benefits throughout their lives.

Conclusion

Omega-3 fatty acids play a vital role in supporting women's health through various life stages. Their potential benefits in weight management make them an attractive addition to a balanced diet aimed at achieving sustainable weight loss. By focusing on whole food sources rich in omega-3s or considering supplements where necessary, women can enhance their health outcomes while managing their weight effectively. Remember, maintaining a healthy lifestyle involves more than just dietary changes—regular exercise, adequate sleep, and stress management are equally important components. For personalised advice tailored to your specific needs, consult with a healthcare professional.

References

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Understanding Tirzepatide: The Active Ingredient in Mounjaro

By 
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•
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Mounjaro is a new medication developed by Eli Lilly that contains the active ingredient tirzepatide. It was originally designed to help people with type 2 diabetes manage their blood sugar levels. Mounjaro is administered as a once-weekly injection using a self-injection pen, typically into the abdomen, thigh, or upper arm. In the UK, tirzepatide (Mounjaro) has been approved for use by the Medicines and Healthcare products Regulatory Agency (MHRA).

Besides helping with blood sugar, Mounjaro has also been found to be very effective at helping people lose weight. This is why you might have heard it called a "weight loss jab" in the media.

  • How you take it: You inject Mounjaro once a week. Your doctor will usually start you on a small dose and slowly increase it over time. This helps your body get used to the medicine and can lower the chance of you feeling sick.

How it Works:

Mounjaro is like a "twin hormone" medicine. It acts like two natural gut hormones, GLP-1 and GIP. These hormones help control blood sugar and appetite.

  • It helps your body release more insulin when needed and lowers sugar from your liver, improving blood sugar control.
  • It makes you feel fuller sooner and for longer, helping you eat less.
  • Working on both GLP-1 and GIP is thought to be why it can lead to greater weight loss than medicines that only use GLP-1 (like Semaglutide in Ozempic/Wegovy).

What is it Used For?

  1. Type 2 Diabetes: Mounjaro lowers blood sugar effectively, often helping patients reach better levels (lower HbA1c). It's used alongside diet and exercise, sometimes with other diabetes medicines, typically when standard treatments aren't enough, especially if weight loss would help.
  2. Weight Management: In studies, people using Mounjaro lost a significant amount of weight, often averaging 15-20% of their body weight over about 1 to 1.5 years. It's approved for adults with obesity (high BMI) or those with a lower BMI and a weight-related health problem.

Access in the UK:

  • NHS: Mounjaro is available on the NHS for type 2 diabetes if you meet certain criteria. For weight loss, NHS access is starting gradually through specialist clinics for adults with a very high BMI and multiple weight related health issues.
  • Private: You can also access Mounjaro privately through weight loss clinics, pharmacies or online services like ours if you meet the medical criteria. SheMed operates a weight management programme specifically tailored for women, which includes the potential prescription of GLP-1 medications such as Mounjaro and Wegovy, provided the individual meets their medical criteria.

Mounjaro vs. Semaglutide (Ozempic/Wegovy):

Both are effective weekly injections. Semaglutide works on GLP-1 while Mounjaro works on both GLP-1 and GIP. Studies suggest Mounjaro may lead to slightly more weight loss on average. But choice of drug depends on a number of factors and is very individual.

Side Effects and Safety:

Common side effects are usually mild stomach issues (nausea, vomiting, etc.) that often improve over time. Because it affects appetite, you'll feel less hungry. If you take other diabetes medicines, your doctor might adjust doses to prevent low blood sugar.

Serious side effects are rare, but contact a doctor immediately for severe tummy pain, persistent vomiting, allergic reactions, or worrying mood changes.

Important Note: Mounjaro works best with healthy eating and exercise. If you stop Mounjaro, appetite and weight can return if lifestyle changes aren't maintained.

Check our healthcare support page to see if Mounjaro could be a suitable option for you based on your health needs and the latest criteria.

FAQs 

1. How is Mounjaro administered?
Mounjaro is given as a once-weekly injection. Your healthcare provider will guide you on the correct dosage and administration technique.

2. Can I use Mounjaro if I’m pregnant or breastfeeding?
No, tirzepatide is not recommended during pregnancy or breastfeeding, as its safety in these situations has not been established. If you are planning to conceive or are breastfeeding, discuss alternative options with your doctor.

3. How long does it take to see results with Mounjaro?
While individual results vary, many users begin noticing changes within a few weeks. Maximum benefits are typically observed after several months of consistent use, alongside dietary and lifestyle adjustments.

References

  1. MotherToBaby. (2024). Tirzepatide (Mounjaro®, Zepbound®) - Mother To Baby | Fact Sheets. https://www.ncbi.nlm.nih.gov/books/NBK605070/
  2. Watanabe, M., & Hasegawa, Y. (2021). Tirzepatide in adults with obesity and type 2 diabetes. New England Journal of Medicine, 385(11), 1046-1056. https://doi.org/10.1056/NEJMoa2107519
  3. Kahn, S. E., & Florez, J. C. (2023). Tirzepatide: A dual GLP-1 and GIP receptor agonist for type 2 diabetes management. PMC, 11543192. https://pmc.ncbi.nlm.nih.gov/articles/PMC11543192/
  4. Kahn, S. E., & Florez, J. C. (2023). Tirzepatide once weekly for the treatment of obesity. New England Journal of Medicine. https://pubmed.ncbi.nlm.nih.gov/36751934/
  5. Nauck, M. A., & Quast, D. R. (2020). Glucagon-like peptide-1 and glucose-dependent insulinotropic polypeptide: A review of their roles in obesity and type 2 diabetes. Endocrine Reviews, 41(3), 1-24. https://pubmed.ncbi.nlm.nih.gov/32459834/‍
  6. Kahn, S. E., & Florez, J. C. (2020). Tirzepatide: A novel dual glucose-dependent insulinotropic polypeptide and glucagon-like peptide-1 receptor agonist for type 2 diabetes management. Endocrine Society. https://www.ncbi.nlm.nih.gov/books/NBK605070/
Weight Loss

Mounjaro Outperforms Wegovy in Major Weight-Loss Drug Trial

By 
Dr Amit Kumar Singh
•
100
 min read

A groundbreaking clinical trial has revealed that Mounjaro (tirzepatide) leads to greater weight loss than its rival Wegovy (semaglutide), offering new hope for people struggling with obesity.

Head-to-Head Results: Mounjaro vs Wegovy

The study, presented at the European Congress on Obesity and published in the New England Journal of Medicine, compared the two most talked-about weight-loss injections. Over 72 weeks, participants taking Mounjaro lost an average of 20% of their body weight, compared to 14% for those on Wegovy. That’s a significant difference, especially for those with a lot of weight to lose.

Key Findings:

  • 32% of Mounjaro users lost at least a quarter of their body weight, compared to 16% on Wegovy.
  • Waistlines shrank more: Mounjaro users lost an average of 18cm from their waists, while Wegovy users lost 13cm.
  • Health improvements: Mounjaro also led to better blood pressure, blood sugar, and cholesterol results.
  • Similar side-effect profiles for both drugs.
  • Women tended to lose more weight than men on both medications.

How Do These Medications Work?

Both Mounjaro and Wegovy help people feel full, reducing appetite and encouraging the body to burn stored fat. The key difference is that Wegovy mimics one appetite-control hormone, while Mounjaro targets two, which may explain its superior results.

Mounjaro and Wegovy: Availability and Eligibility in the UK

Both Mounjaro and Wegovy are available for weight management in the UK through both the NHS and private clinics. Here’s what you need to know about who can access them and how.

NHS Eligibility Criteria

Both medications are available on the NHS, but only for people who meet specific criteria:

  • Adults with a BMI of 35 or above and at least one weight-related health condition (such as high blood pressure, cardiovascular disease, or osteoarthritis).
  • Adults with a BMI of 30 or above who qualify for referral to a Specialist Weight Management Service (SWMS) and have not succeeded with other weight loss methods.
  • Some groups, such as certain minority ethnic backgrounds or those with cardiovascular disease, may qualify with a BMI as low as 27.5.

Private Prescription Criteria

For those seeking treatment privately, the requirements are less strict:

  • BMI of 30 or above, or BMI of 27 or above with a weight-related health condition or from certain ethnic backgrounds.
  • Patients must complete an online or in-person consultation, including questions on weight, medical history, and current medications.
  • New regulations require verification of identity and medical suitability, often with GP input or supporting records.

Estimated Monthly Costs


Customers seeking access to weight loss treatments like Mounjaro and Wegovy can conveniently receive private prescriptions through online clinics such as SheMed Healthcare. SheMed specializes in providing healthcare services tailored for women, including a dedicated weight loss programme.

Here is a breakdown of the programme's pricing:

  • Starting Price: £99 for the initial dose.
  • Includes: This initial cost covers a health screening, which involves a blood test to ensure the treatment is safe and appropriate.
  • Subsequent Doses: Later doses are priced at £159 each.

Conclusion

This major trial confirms Mounjaro's significant edge over Wegovy, demonstrating superior weight loss and better health outcomes for individuals with obesity. Both medications represent powerful advancements in weight management and are available in the UK via NHS and private pathways, offering promising new options for those seeking effective medical treatment. If you have any questions about these medications or weight loss options, please visit the SheMed Support website for more information.

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