Among all the factors that can affect the management of our body weight, we are already familiar with some, such as energy intake, the type of nutrients prioritised to achieve weight loss, and our ability to regulate satiety and emotional hunger. But what if I told you that your intake of omega-3 fats could help you achieve weight loss depending on your genotype in certain genes?
Omega-3s (O-3) are a type of polyunsaturated fat (PUFAs) that are widely known for the many beneficial effects attributed to them, such as helping to manage inflammatory states and improving blood lipid profiles, among others.
There are different sources of omega-3:
- Plant-based foods containing omega-3 provide abundant amounts of a type of O-3 called alpha-linolenic acid (ALA), which is not biologically active in humans, although we do have the ability to convert it into its active forms, EPA and DHA.
- Animal-based foods containing omega-3 provide abundant amounts of two types of O-3 called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which are biologically active in the human body.
What is the relationship between omega-3 intake, our genotype and our ability to lose weight?
The key lies in how these fats are metabolised. Their metabolism largely depends on two genes, FADS1 and FADS2, which are responsible for modifying the structure of these fats to convert them into a biologically active form. Genetic variants in these two genes are so influential that they can account for up to 30% of the levels of certain fats in the blood, and they respond differently to omega-3 intake depending on the genotype present.
In addition, as mentioned earlier, omega-3 fats can modulate both our inflammatory status and our blood lipid profile. Once again, the effect may vary depending on the genotype we carry in these genes, regardless of whether the source of these omega-3s is dietary, from oily fish, algae or flaxseeds, or through supplementation.
What is the relationship between omega-3 intake, our genotype and our ability to lose weight?
The key lies in how these fats are metabolised. Their metabolism largely depends on two genes, FADS1 and FADS2, which are responsible for modifying the structure of these fats to convert them into a biologically active form. Genetic variants in these two genes are so influential that they can account for up to 30% of the levels of certain fats in the blood, and they respond differently to omega-3 intake depending on the genotype present.
In addition, as mentioned earlier, omega-3 fats can modulate both our inflammatory status and our blood lipid profile. Once again, the effect may vary depending on the genotype we carry in these genes, regardless of whether the source of these omega-3s is dietary, from oily fish, algae or flaxseeds, or through supplementation.
But… what about genotype and weight loss?When it comes to weight loss, the genotype of the variants present in FADS1 and FADS2 can influence body weight regulation. A study carried out in a total of 29,674 participants showed that individuals with the favourable genotype and an intake of omega-3, both from dietary sources such as fish and from supplementation, could experience a lower weight gain of 0.8 kg/m² for each gram of omega-3 consumed.
Finalmente, destacar la importancia de todos los detalles asociados con la ganancia de peso, con el conocimiento de hoy en día ya no solo hablamos de disminuir la ingesta energética sino de la importancia de conocer y controlar factores que pueden condicionar esta pérdida de peso de forma significativa como puede ser el ejercicio físico, nuestra genética, el consumo de alimentos termogénicos e incluso el consumo de omega 3 según nuestro genotipo.
On the other hand, other studies have shown that this genetic profile is not only capable of reducing age-related weight gain, but that the consumption of linoleic acid can also reduce waist circumference, a marker of both aesthetic appearance and cardiovascular risk.
It is worth noting that this effect has not only been observed in healthy adults, but also in pregnant women and young people. In the case of pregnant women, the presence of risk genotypes in variants of the FADS1 and FADS2 genes influenced their risk of weight gain and the changes in blood lipid profiles associated with omega-3 intake, with benefits being smaller in women with higher body weight.In addition, an Italian study in children aged between 8 and 14 showed that carrying risk variants in the FADS gene increases the risk of obesity in young people due to a significant reduction in proteins responsible for regulating omega-3 fat metabolism.
Finally, it is important to highlight the relevance of all the factors associated with weight gain. With today’s knowledge, weight management is no longer just about reducing energy intake, but also about understanding and controlling factors that can significantly influence weight loss, such as physical activity, genetics, the consumption of thermogenic foods, and even omega-3 intake according to our genotype.
Bibliography:
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Huang T, Wang T, Heianza Y, et al. Fish and marine fatty acids intakes, the FADS genotypes and long-term weight gain: a prospective cohort study. BMJ Open. 2019;9(7):e022877. Published 2019 Jul 31. doi:10.1136/bmjopen-2018-022877
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