Can Omega-3 Help Athletes Reduce Infection Risk?

Exercise is a potent stimulus for the immune system. In this way, an acute bout of exercise produces an increase in the cells responsible for defending the body from infection (white blood cells) [1]. However, after very high-intensity exercise sessions, there is what is known as an "risk window" for infections, as the levels of these defense cells decline [1].

In this regard, it has been shown that high-performance athletes have an increased risk of upper respiratory tract infections (e.g. common cold) in the days following high-intensity exercise [1]. Interestingly, of all the athletes who attended the London Olympics in 2012, respiratory system conditions were the most common [2]. A total of 310 athletes, corresponding to 41% of all attendees, had some alteration or infection of the respiratory tract [2]. Commonly these infections or "weakening of the immune system" can occur in periods in which the volume or intensity of the training is significantly increased (e.g. inclusion of double sessions, increased duration, etc.), periods of stress or a poor diet (e.g. low energy). Therefore, nutritional and supplementation management (e.g. with omega-3) could be one of the fundamental strategies to deal with this phenomenon.

What effects could omega-3 have?

Omega-3 is an essential fatty acid that must be incorporated through the diet, with its main sources being oily fish, nuts, seeds and omega-3 supplements. Omega-3 has numerous health and performance benefits in the athlete, as we mentioned in a previous article.

Some of the benefits of omega-3 are linked to its role in immune function, as it exhibits anti-inflammatory actions and decreases the production of inflammatory molecules that weaken the immune system [3]. In this regard, several studies have shown that omega-3 supplementation could decrease the production of pro-inflammatory molecules that weaken the immune system after exercise [4,5]. In addition, supplementation in athletes could improve the immune response to acute high-intensity exercise [4,5]. In another study, omega-3 supplementation was shown to decrease bronchial inflammation, thereby reducing the risk of possible respiratory infections [6]. In other words, omega-3 would "boost" immune system cells, decreasing the body's vulnerability to that "infection risk window" after high-intensity exercise [7].

From a practical perspective, how could I use omega-3 supplementation to my advantage against possible infections?

As we have mentioned, omega-3 may help mediate the prevention of infections. Therefore, we should first assess whether there have been recurrent infections in previous seasons. If so, we would try to identify the key moments in which we tend to "fall ill". Some moments in which there is a greater vulnerability could be: i) changes in the volume and intensity of training (e.g. increase in the number of hours of training, increase in the number of sessions, etc.); ii) moments of work/personal stress; (iii) times of the season when there are a greater number of consecutive competitive events (e.g. a month with competitions every weekend); iv) short recovery periods between training sessions or competitive events; v) Highly relevant demanding competitive events (e.g. a competitive week).

Once these moments have been identified, we will try to plan prior supplementation with omega-3. In this sense, we would aim to start supplementation 6-8 weeks before the moment of risk of infection, to allow the body to store the adequate amount of omega-3.

Conclusions

High-intensity physical exercise can increase the risk of infections due to an alteration in immune cells. Therefore, omega-3 supplementation prior to times of infection risk could help reduce the occurrence of these events.

Author

Lucas Jurado Fasoli – Doctor of Biomedicine (UGR). Dietitian-Nutritionist. Postdoctoral researcher at the Joint University Institute of Sport and Health and Department of Physiology, University of Granada.