Omega-3 Fatty Acids

Welcome to the latest edition of the Fueling Greatness Newsletter. Each week, I aim to decode the “science to application” of nutrition and related fields to help you optimise your performance, body composition and well-being. Be at the cutting edge of this knowledge, and subscribe to my newsletter.

This week, I discuss omega-3 polyunsaturated fatty acids and their impact on athlete health and physical performance.

What are Omega-3 Fatty Acids?

Omega-3 fatty acids are polyunsaturated fatty acids that play important structural and signalling roles in the heart, muscle, and nervous system. The most well-known omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is an essential fatty acid that the body cannot make – it must be consumed in the diet. Both EPA and DHA are synthesised from ALA; however, the conversion of EPA and DHA from ALA is limited to ~ 8% and ~4% in men and ~21% and ~9% in women, respectively.

Omega-3 fatty acids are essential in the diet, requiring ~ 250-500mg/day. Two servings of oily fish per week for adults above 14 years can achieve this. Plant-based sources of omega-3 fatty acids are also available, including flaxseed, chia seeds, and walnuts. Supplementation is also a practical alternative for individuals who do not consume fish or prefer not to consume seafood. Overall, consuming omega-3 fatty acids is an important part of a healthy diet and may have numerous health benefits.

Food and Supplemental Sources of Omega-3 Fatty Acids

The most common sources of omega-3 fatty acids are fatty fish such as salmon, mackerel, and sardines. These fish are rich in EPA and DHA, the most beneficial omega-3 fatty acids for human health. It is recommended that adults and children over the age of 14 consume two servings of oily fish per week to achieve the daily requirement of 250-500mg of omega-3 fatty acids.

For individuals who do not consume fish or prefer not to consume seafood, plant-based sources of omega-3 fatty acids are available. The most common sources of ALA are in plants such as chia and flax seeds. However, it is important to note that ALA must be converted to EPA and DHA in the body to be effective, and this conversion process is not very efficient. Therefore, consuming larger amounts of plant-based sources of omega-3 fatty acids may be necessary to achieve the same benefits as consuming fatty fish.

Supplementation is also a practical alternative to the recommended food-based approach for individuals who cannot obtain sufficient omega-3 fatty acids through their diet. Omega-3 fatty acid supplements traditionally consist of fish oils such as cod, anchovies, or sardines. However, consuming fish products is not viable for vegetarians or vegans. Therefore, plant-based omega-3 supplements are also available, typically derived from algae. It is important to consult with a suitably qualified healthcare professional before starting any supplementation regimen.

Health Benefits of Omega-3 Fatty Acids

Omega-3 fatty acids have been shown to have numerous health benefits, including reducing inflammation in the body, improving cardiovascular function, and enhancing brain function and mental health. Omega-3 fatty acids have been linked to a reduced risk of heart disease, stroke, and other chronic diseases. They have also been shown to improve blood lipid profiles, reducing triglyceride levels and increasing HDL cholesterol levels.

In addition to their impact on physical health, omega-3 fatty acids may also positively impact mental health. Studies have shown that omega-3 fatty acids may reduce symptoms of depression and anxiety and may improve cognitive function in older adults. Omega-3 fatty acids may also positively impact eye health, reducing the risk of age-related macular degeneration.

Overall, consuming omega-3 fatty acids is an important part of a healthy diet and may have numerous health benefits. It is recommended that adults and children above 14 years consume two servings of oily fish per week to achieve the daily requirement of 250-500mg of omega-3 fatty acids. For individuals who do not consume fish or prefer not to consume seafood, plant-based sources of omega-3 fatty acids are available, so supplements are also a practical alternative.

Athletic Performance Benefits of Omega-3 Fatty Acids

While little evidence suggests that omega-3 fatty acid supplementation directly improves athletic performance, recent studies have shown that omega-3 fatty acids may play a role in skeletal muscle health. Omega-3 fatty acids have been shown to improve markers of muscle recovery and may help to decrease the rate of muscle loss during periods of immobilisation or injury recovery.

Studies have also shown that omega-3 fatty acid supplementation may protect against muscle-disuse atrophy, a reduction in rates of muscle protein synthesis and muscle mass that can occur during periods of muscle unloading or limb immobilisation. The protective effect of omega-3 fatty acids on skeletal muscle has been linked to activating signals that regulate muscle protein synthesis. While more research is needed to fully understand the impact of omega-3 fatty acids on skeletal muscle health, current evidence suggests that omega-3 fatty acids may help to mitigate decrements in muscle mass/size during injury and promote return to play.

Omega-3 Fatty Acids and Injury Recovery

Perhaps most exciting is that Omega-3 fatty acids may also play a role in injury recovery. When an individual experiences an injury, periods of muscle unloading or limb immobilisation can reduce muscle protein synthesis rates and muscle-disuse atrophy. Initial studies in rodents have shown that the provision of omega-3 fatty acids protected against muscle-disuse atrophy, which was linked to the activation of signals known to regulate muscle protein synthesis.

Recent studies have also shown that omega-3 fatty acid ingestion may alleviate immobilisation-induced muscle loss in young women. Specifically, four weeks of 5g/d omega-3 fatty acid supplementation reduced muscle mass loss and MRI-measured muscle size in response to two weeks of single-leg immobilisation in young women. The protective effect of omega-3 fatty acids towards skeletal muscle was linked to reduced losses in mitochondrial protein content and respiration kinetics.

While more research is needed to fully understand the impact of omega-3 fatty acids on injury recovery, current evidence suggests that omega-3 fatty acids may help to mitigate decrements in muscle mass/size during injury and promote return to play. It is important to note that these studies were conducted in healthy young women without a hyper-inflammatory state, which often accompanies injury/surgery. Further research is needed to determine whether these effects are the same in men or following injury in the presence of a pro-inflammatory state.

Risks Associated with Taking Omega-3 Supplements

Despite all the promising benefits associated with Omega-3 Fatty acids, it is important to note that there are potential risks associated with omega-3 fatty acid supplements. One of the main risks is the potential for contamination with toxic ingredients or controlled substances that are prohibited according to the World Anti-Doping Agency guidelines. Athletes competing under doping regulations should be aware of the risk of consuming low-quality supplements, seek advice from suitably qualified practitioners before engaging in any supplementation protocol, and ensure that all supplements are independently batch-tested for contaminants.

Another potential risk of taking omega-3 fatty acid supplements is an increase in overall calorie intake and the potential for body mass gain. However, supplementation with omega-3 fatty acids is unlikely to contribute to body mass gain due to the small overall calorie contribution (5g/d ~45 kCal). It is also important to consider supplement quality since a sample of 70% of fish oil supplements in the United States were found not to contain the amounts of EPA and DHA stated on the label.

Conclusion

In conclusion, omega-3 polyunsaturated fatty acids are an important nutrient for overall health and may also positively impact physical performance. While more research is needed to understand the mechanisms behind these benefits fully, current evidence suggests that omega-3 fatty acids can improve muscle strength, reduce muscle soreness, and enhance muscle recovery after exercise. In addition, omega-3 fatty acids may improve cardiovascular function, enhance the anabolic response to resistance exercise, improve immune function, and positively impact brain function and mental health.

Take-Home Messages

1. Omega-3 fatty acids are essential for human health and can be found in fatty fish and plant-based sources.

2. Omega-3 fatty acids may positively impact physical performance, including improving muscle strength, reducing muscle soreness, and enhancing muscle recovery after exercise.

3. Omega-3 fatty acids may also improve cardiovascular function and enhance the anabolic response to resistance exercise.

4. Athletes deficient in omega-3 fatty acids may benefit most from increasing their intake through food or supplementation.

5. More research is needed to fully understand the mechanisms behind the benefits of omega-3 fatty acids on physical performance, particularly in women.

That’s it for today! I hope you found this of interest and value.

Have a great week, and see you next week for another edition of Fueling Greatness, in which we will continue to explore key topics in sport and exercise nutrition and unpack the “science-to-application” to help you achieve your performance, body composition and well-being goals.

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Dr Laurent Bannock