Omega-3 fatty acids—especially EPA and DHA—are well-known for supporting heart, brain, and eye health. But can they also help you stay fit and boost your performance in sports and exercise? New research suggests the answer is yes. From fueling your workouts to accelerating recovery, omega-3s may play a powerful role in your fitness journey.
The Omega-3 Index: A Personalized Fitness Marker
One of the best tools to evaluate your omega-3 status is the Omega-3 Index. This simple blood test measures the amount of EPA and DHA in your red blood cell membranes. The results reflect your long-term intake of these nutrients and can be affected by factors like diet, age, gender, exercise, and genetics.
Interestingly, people who lead active or athletic lifestyles—despite their overall good health—often show lower Omega-3 Index levels. Let’s explore why that might be and what the research says.
Omega-3 Deficiency Among College Football Players
A 2019 study published in the Journal of Athletic Training evaluated the Omega-3 Index of over 400 NCAA football players from four universities. The results were eye-opening:
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34% of athletes had high-risk levels (<4%)
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66% had intermediate risk levels (4–8%)
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0% had low-risk levels (>8%)
None of the athletes reached the low-risk threshold, suggesting that even elite-level players may not be getting enough EPA and DHA.
Researchers concluded that while physical activity is unlikely to be the cause, increasing tissue levels of EPA and DHA could benefit athletes—especially given their risk of cardiovascular issues and repetitive head trauma.
“Efforts to increase EPA and DHA—whether through oily fish or supplements—should be considered due to their substantial benefits and virtually nonexistent risks.”
Athletes in Other Studies Show Similar Trends
In 2018, researchers at the American College of Sports Medicine Conference presented findings that also indicated low average Omega-3 Index levels (~4.35%) in football players. These findings have sparked interest in omega-3 supplementation across major sports leagues, including the NFL, NBA, and NHL.
Runners Have Lower Omega-3 Indexes Too
A 2022 study examined 257 non-elite runners who weren’t taking omega-3 supplements. Blood tests revealed that as weekly running distance increased, Omega-3 Index levels dropped while the AA/EPA ratio rose.
This dose-response relationship suggests that endurance training may deplete omega-3 levels—raising concerns for runners at risk of cardiovascular events like sudden cardiac death.
A prior study of elite German winter athletes showed a similar omega-3 deficiency. The evidence supports testing and maintaining a healthy Omega-3 Index to reduce long-term cardiovascular risk in athletes.
3 Ways EPA and DHA Support Athletic Performance
1. Reducing Inflammation and Muscle Soreness
EPA and DHA help control inflammation and combat oxidative stress caused by intense physical activity. They may alleviate delayed onset muscle soreness (DOMS) and support faster recovery for joints, muscles, and ligaments.
2. Enhancing Blood Flow and Oxygen Delivery
Omega-3s support cardiovascular health by promoting clearer arteries and better blood circulation—critical for delivering oxygen and nutrients to working muscles and the brain.
3. Boosting Muscle Protein Synthesis
In a study from Washington University, 4 grams of fish oil daily over 8 weeks increased muscle protein synthesis in healthy adults. This means omega-3s prime muscles to grow and recover, especially when combined with amino acids and insulin released during exercise.
ALA vs. EPA and DHA: What’s the Difference?
Many plant-based foods like flaxseed, chia, and walnuts contain ALA, a type of omega-3. However, the body converts ALA inefficiently to EPA and DHA. That’s why it's best to consume preformed EPA and DHA from sources like:
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Fatty fish (salmon, mackerel, sardines, tuna)
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Fish oil or algal oil supplements
Plant sources are healthy, but not reliable for raising your Omega-3 Index to protective levels.
Athletes Should Monitor Their Omega-3 Index
Because athletes burn through omega-3s more quickly, it’s vital to test their Omega-3 Index regularly—ideally every 4–6 months. This helps them adjust their diet or supplementation to maintain optimal levels for cardiovascular, cognitive, and musculoskeletal health.
Why Test?
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It’s quick, safe, and easy
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Results can guide personalized nutrition
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Helps prevent long-term cardiovascular issues
Final Thoughts: Stay Active, Stay Balanced
Whether you’re a competitive athlete or just enjoy staying fit, omega-3s can be an essential part of your training and recovery strategy. With growing evidence linking omega-3 status to performance and heart health, it makes sense to test your levels and ensure you're getting enough EPA and DHA.
Ballstad Omega-3 is a premium supplement trusted by those who value health and performance. Stay active, stay balanced, and fuel your body with the best.
