New Research on Omega-3 for Athletes
A groundbreaking systematic review has brought to light the wide-ranging benefits of fish oil supplements for athletes. These advantages span across cognitive function, cardiovascular health, muscle recovery, and immune support.
Whether you're a weekend warrior or a professional competitor, this is great news. The study, published by the American Society for Nutrition’s Advances in Nutrition, found consistent benefits from fish oil for reaction time, mood, heart performance in cyclists, muscle recovery, and post-workout nitric oxide response.
Omega-3 Benefits Across Sports
The research confirmed that omega-3 for athletes can be beneficial across various disciplines, including soccer, rugby, cycling, and swimming. While research into omega-3 supplementation in athletes is still growing compared to well-established fields like heart and brain health, this review adds significant support.
Out of 137 relevant papers, 32 randomized, placebo-controlled trials (RCTs) were analyzed. The athletes studied included men and women from all levels of fitness, with no restrictions on sport type, dosage, or duration. EPA intake ranged from 300–2400 mg/day, while DHA ranged from 400–1500 mg/day.
The review also focused on the safety of fish oil in athletes. Only one RCT reported mild side effects, and none showed negative effects on athletic performance. The conclusion? Fish oil supplements appear to be safe for athletic populations.
A Word of Caution: Dosing Matters
Researchers did note that some athletes may adopt a “more is better” mentality when it comes to fish oil. High doses over time may increase the risk of bleeding. However, this concern remains inconclusive. A 2018 study in Circulation found that even high-dose fish oil didn’t increase bleeding risk in surgical patients—in fact, higher omega-3 levels were linked to reduced bleeding.
OmegaQuant’s Dr. Bill Harris added that such findings support the idea that omega-3 supplements don’t pose a bleeding risk and that medical procedures shouldn’t be delayed due to fish oil intake.
The Need for Omega-3 Testing in Athletes
The authors recommend that future studies monitor omega-3 status to better understand the dose-response relationship. OmegaQuant’s Omega-3 Index test helps measure EPA and DHA levels in red blood cells and is already used in clinical settings.
Knowing your baseline omega-3 level can help determine how much fish oil or dietary omega-3s you need to meet your performance goals.
Why Omega-3 Is a Smart Choice for Athletes
Athletes use omega-3s for a number of performance and recovery benefits. Here are five standout reasons:
-
Less Soreness, Better Mobility: Omega-3s reduce inflammation, muscle soreness, and fatigue. A study on rugby players showed that adding fish oil to a protein supplement helped reduce soreness and improve recovery.
-
Stronger Muscles: Omega-3s support protein synthesis, which is how your body turns protein into muscle fuel. This can help build and maintain lean muscle mass.
-
Heart and Performance Gains: In a study with cyclists, fish oil lowered heart rate and oxygen demand during exercise, without compromising performance.
-
Brain Protection and Focus: Omega-3s, particularly DHA, are essential for brain health. Athletes in contact sports may benefit from the protective effects against head trauma. Research also suggests omega-3s can sharpen reaction time.
-
Fat Burning: A study showed that those supplementing with fish oil had more lean mass and less fat mass—making omega-3s useful for body composition and energy use.
Omega-3 and Protein Synthesis
Omega-3s can enhance the body's ability to build muscle by increasing the rate of protein synthesis. This process converts the protein you eat into building blocks for muscle growth and repair. In one study, participants who took 4 grams of fish oil daily for eight weeks showed greater muscle-building responses to insulin and amino acids. This suggests that having higher levels of omega-3s can make your muscles more responsive to growth signals.
Runners May Need More Omega-3
A study from 2019 examined runners and found a correlation between weekly running distance and lower Omega-3 Index levels. As mileage increased, omega-3 levels dropped, and the AA/EPA ratio worsened. This suggests that regular or long-distance runners may benefit from increasing their intake of omega-3-rich foods or supplements.
Everyday Fitness Still Counts
Even if you’re not an athlete, maintaining a strong Omega-3 Index can support your fitness and health goals. Testing your omega-3 levels can help identify gaps in your intake and offer guidance on how to improve it.
OmegaQuant researchers found that people who ate fatty fish three times a week and took an omega-3 supplement were most likely to reach an optimal Omega-3 Index of 8% or higher.
If you're not there yet, simple changes like adding fatty fish or an omega-3 supplement can help you reach your goals.
Does omega 3 help with energy?
Yes, omega-3s may help improve energy levels by supporting heart efficiency and reducing inflammation, allowing better endurance and quicker recovery.
How much omega 3 per day is recommended for athletes?
Athletes typically benefit from 1000–3000 mg of combined EPA and DHA per day, depending on training intensity and individual needs.
Why do athletes take fish oil?
Athletes take fish oil to enhance recovery, reduce inflammation, support muscle growth, improve cardiovascular function, and protect brain health.
What does omega 3 do for athletes?
Omega-3s help reduce muscle soreness, support muscle protein synthesis, improve heart performance, and promote mental clarity and focus during training and competition.
Credit: OmegaQuant Website
