Omega-3 supplementation: benefits for health and athletic performance

What are omega-3 fatty acids?

Omega-3 fatty acids are a family of essential polyunsaturated fatty acids (PUFAs), which are mainly divided into three types: 1) alpha-linolenic acid (ALA); 2) eicosapentaenoic acid (EPA); and 3) docosahexaenoic acid (DHA). ALA is found in nuts, seeds, and seed oils (e.g., flax or chia), while EPA and DHA are found in oily fish, crustaceans, and algae. In addition, supplementation with fish oils (rich in omega-3 and especially in DHA) emerges as a potential tool to maximize the physiological effects of these fatty acids.

Health benefits of omega-3 supplementation

Lipid mediators derived from omega-3 fatty acids are studied for their involvement in inflammatory and oxidative processes¹. The cited references have investigated their relationship with inflammatory, autoimmune, metabolic and cardiovascular diseases^2-5, as well as neuroinflammation and cognitive function^6-8. Evidence, dosage and effects are not the same across conditions; these findings do not replace medical diagnosis or treatment.

Benefits of omega-3 for athletes

For athletes, research interest includes recovery, inflammatory responses, cardiovascular function and cognition. Endurance training can alter muscle fatty-acid composition⁹, but this finding alone does not establish a universal need for supplementation; the cited review discusses the context and potential applications¹⁰.

Muscle recovery and inflammation

Supplementation with omega-3 could help in muscle recovery¹⁰, reducing exercise-induced muscle damage¹¹, especially in high-intensity and long-duration exercises. This improvement is due to: 1) a decrease in inflammation; 2) a better immune¹⁰ response; and 3) less cellular damage (e.g., lipid peroxidation or oxidative stress)¹⁰. Specifically, supplementation with omega-3 has been shown to improve variables related to recovery (e.g., inflammation, oxidative stress, muscle damage, etc.) in endurance athletes¹².

Cardiovascular response and training adaptation

On the other hand, supplementation with omega-3 triggers a better vasodilatory and cardiovascular response after exercise (e.g., improving the nitric oxide response) ¹⁰, with a positive effect on physiological adaptations, especially to endurance training.

Immune function

Omega-3 supplementation has also been studied in relation to immune function and different lipid mediators¹². These findings alone do not establish that it prevents illness or injury in athletes.

Cognition, memory and reaction time

Finally, omega-3 supplements with optimal levels of DHA improve cognition, memory, mood, and reaction time in athletes¹⁰. Therefore, knowing the importance of concentration in performance, especially in long-duration disciplines (e.g., aerobic disciplines), the use of these supplements could be very useful.

Conclusion

Omega-3 remains an area of interest for health and performance, but its usefulness depends on diet, dose, context and individual goals. Anyone with a medical condition or taking medication should review supplementation with a healthcare professional.

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Scientific references

1. Ostermann, A. I. et al. Plasma oxylipins respond in a linear dose-response manner with increased intake of EPA and DHA: Results from a randomized controlled trial in healthy humans. American Journal of Clinical Nutrition 109, 1251–1263 (2019).
2. Hahn, J. et al. Vitamin D and marine omega 3 fatty acid supplementation and incident autoimmune disease: VITAL randomized controlled trial. Bmj 376, (2022).
3. Simopoulos, A. P. Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr 21, 495–505 (2002).
4. Djuricic, I. & Calder, P. C. Polyunsaturated fatty acids and metabolic health: novel insights. Current Opinion in Clinical Nutrition and Metabolic Care vol. 25 436–442 (2022).
5. Hu, Y., Hu, F. B. & Manson, J. E. Marine omega‐3 supplementation and cardiovascular disease: an updated meta‐analysis of 13 randomized controlled trials involving 127 477 participants. J Am Heart Assoc 8, e013543 (2019).
6. Devassy, J. G., Leng, S., Gabbs, M., Monirujjaman, M. & Aukema, H. M. Omega-3 polyunsaturated fatty acids and oxylipins in neuroinflammation and management of Alzheimer disease. Advances in Nutrition vol. 7 905–916 (2016).
7. Sala-Vila, A. et al. DHA intake relates to better cerebrovascular and neurodegeneration neuroimaging phenotypes in middle-aged adults at increased genetic risk of Alzheimer disease. Am J Clin Nutr 113, 1627–1635 (2021).
8. Swanson, D., Block, R. & Mousa, S. A. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in nutrition 3, 1–7 (2012).
9. Helge, J. W. et al. Training affects muscle phospholipid fatty acid composition in humans. (2001).
10. Lewis, N. A., Daniels, D., Calder, P. C., Castell, L. M. & Pedlar, C. R. Are there benefits from the use of fish oil supplements in athletes? A systematic review. Advances in Nutrition 11, 1300–1314 (2020).
11. Lopez-Seoane, J., Martinez-Ferran, M., Romero-Morales, C. & Pareja-Galeano, H. N-3 PUFA as an ergogenic supplement modulating muscle hypertrophy and strength: a systematic review. Crit Rev Food Sci Nutr 62, 9000–9020 (2022).
12. Thielecke, F. & Blannin, A. Omega-3 fatty acids for sport performance—are they equally beneficial for athletes and amateurs? A narrative review. Nutrients vol. 12 1–28

Author

Lucas Jurado Fasoli. Dietitian-Nutritionist and predoctoral researcher at the Joint University Institute of Sport and Health, University of Granada.