Omega-3 fatty acids are known for their anti-inflammatory properties. This is particularly important for athletes, as exercise can lead to muscle damage and inflammation.
Adequate omega-3 intake can help reduce inflammation, promote muscle recovery, and reduce pain after exercise. Additionally, omega-3 can also help improve cardiovascular function by increasing vasodilation and lowering blood pressure. This can be especially beneficial for athletes participating in endurance sports like marathons or triathlons.
Another benefit of omega-3 for athletes is its potential to improve cognitive function. Some studies have shown that adequate omega-3 intake can help improve memory, concentration, and learning ability. This can be beneficial for athletes who need to be in their best mental state to compete.
It is worth noting that no benefit of fish oil supplements has been observed in endurance exercise performance, training adaptations, muscle strength, or lung function (except in cases of exercise-induced bronchoconstriction (EIB)).
Fish oil contains two omega-3 fatty acids that seem particularly important: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Dietary sources of DHA and EPA include fatty fish like salmon, mackerel, trout, and shellfish like mussels, oysters, and crabs. Several nuts, seeds, and vegetable oils contain alpha-linolenic acid (ALA), another omega-3 fatty acid that can be converted into EPA and DHA.
Training has been found to improve omega-3 status, meaning an increase in the content of docosahexaenoic acid (DHA (22:6n–3)) in cell membranes. This can result in athletes, due to years of training, needing less or no fish oil supplementation. So, no, not every athlete should supplement.
We should first measure omega-3 status to capture fatty acid profiles that give us more objectivity in determining if a particular athlete would benefit from supplementation. Certainly, avoiding deficiencies is key. It is important to note that athletes following a vegan diet are at high risk for inadequate DHA and EPA. Secondly, we should periodically monitor the athlete’s omega-3 status to allow adjustments when necessary and recognize that DHA and EPA may exert significant positive effects on the athlete’s physiology.
In summary, omega-3 is an important nutrient for athletes due to its ability to reduce inflammation, improve cardiovascular and cognitive function, and promote muscle recovery. We should ensure sufficient omega-3 intake in the diet, either through food or high-quality supplements.
References: Rizos EC, Ntzani EE, Bika E, Kostapanos MS, Elisaf MS. Association between omega-3 fatty acid supplementation and risk of major cardiovascular disease events: a systematic review and meta-analysis. JAMA. 2012 Sep 12;308(10):1024-33.
Helge JW, WuBJ, Willer M, Daugaard JR, Storlien LH, Kiens B. Training affects muscle phospholipid fatty acid composition in humans. Journal of Applied Physiology 2001; 90(2): 670-7.
