Athletes and omega-3: what you need to know for performance!

From relative obscurity a couple of decades ago, omega-3 fatty acids are now one of the most commonly used health supplements. These are essential fatty acids that are necessary for many aspects of human health. Importantly, they have to be consumed in the diet because we can’t make them ourselves. The most common source of omega-3 fatty acids is fish, and it’s also one of the most bioavailable sources. Because of this, omega-3s are often referred to as ‘fish oils’.

While omega-3s known for the positive impact they can have on different aspects of wellbeing including cardiovascular health, they’re also emerging as a nutrient that may be of particular benefit for athletes. The International Society of Sports Nutrition recently released a position paper that outlined 10 key points related to omega-3 supplementation and exercise performance, recovery, and brain health⁽¹⁾. In this article, we’ll summarize these key points to help you make an informed decision as to whether omega-3 fatty acid supplementation could enhance your sporting endeavors.

1. Athletes may not be getting enough omega-3s

The authors mentioned one particular study involving NCAA Division football players. Omega-3 status was assessed by a blood measure known as the omega-3 index (O3I). This measures what percentage of the fatty acids in blood cells are composed of omega-3s. A value of 8% is considered to be optimal for cardiovascular health, and not a single player out of 404 subjects reached that threshold. Even worse, the average omega-3 index score was 4.4%, potentially putting many of the players at risk for cardiovascular disease later in life. It’s not immediately clear if this is reflective of the demands of sport or the nutritional choices of athletes. Regardless, it presents an opportunity for athletes to improve their health and performance.

2. Consuming omega-3s increases omega-3 levels in the body

While levels of omega-3 may be insufficient in many athletes, the good news is that increasing omega-3 levels is relatively straightforward. The solution is to consume fatty fish or consume omega-3 supplements derived made of fish oil. The authors cited salmon, mackerel, trout, sardines, and sea bass as good whole food sources of omega-3s. From a supplemental perspective, salmon oil, mackerel oil, anchovy oil, and cod liver oil are effective options. While these can be purchased separately, they’re typically combined in a generic fish oil. Krill oil supplements can be effective as well. For vegetarian athletes, algal oil is a good source of omega-3 fatty acids and appears to be similarly effective at raising omega-3 levels in the body.

3. Omega-3 supplements can enhance aerobic performance during endurance exercise

There is significant emphasis that increased levels of omega-3 can positively impact different aspects of endurance performance. When higher levels of omega-3 are consumed, the fatty acids are incorporated into the muscles, the mitochondria, and the heart, all positively impacting endurance performance. Research has shown that high doses of omega-3 can lead to improvements in running economy as well as V02peak. There is also evidence that supplementation can positively impact endothelial function, or the function of the blood vessels, which is critical for endurance performance. Further studies have shown decreased heart rates during exercise tests to exhaustion, as well as reduce oxygen demand at the same workload. Impressively, many of these studies showing performance benefits have been relatively short-term in duration, with omega-3 supplementation occurring for only a matter of weeks.

4. Omega-3 does not appear to enhance hypertrophy in young adults

There is a lot of evidence in rodent data indicating that omega-3 fatty acids can have a positive impact on the mechanisms that influence muscle hypertrophy (growth). Also, there are several studies that have confirmed these effects in older adults by demonstrating positive effects on skeletal muscle. When it comes to younger individuals however, multiple studies have failed to replicate the findings in older adults. Of the eight studies covered in the paper, only one demonstrated a significant increase in fat-free mass. It is important to note that these were training studies, and the subjects were specifically performing resistance training. While more research is needed to continue to clarify the impact of omega-3s on hypertrophy with young adults, the current research does not suggest a benefit.