Why every (athlete) should consume sufficient long-chain omega-3 fatty acids

Why every (athlete) should consume sufficient long-chain omega-3 fatty acids

The expert panel of the International Society of Sports Nutrition (ISSN) has once again published one of its valuable position papers. This time, the topic is long-chain omega-3 fatty acids. As mentioned, since this is the International Society of Sports Nutrition, the publication focuses solely on the effects of omega-3 fatty acids in the context of sports. The numerous other positive effects on health are not discussed in detail here.

One of my university professors said many years ago that supplementing with omega-3 fatty acids is recommended for absolutely everyone on the planet. While this already includes athletes, they should perhaps pay particular attention to ensuring they consume sufficient long-chain omega-3 fatty acids. Of course, it should be noted that we can only achieve optimal physical performance if we are healthy. Be that as it may, let's see what the experts have to say:

Introduction:

Long-chain omega-3 fatty acids are a component of cell membranes and also function as precursors to messenger substances (bioactive signaling molecules). Docosahexaenoic acid (DHA) is found in high concentrations in the brain, the retina, and sperm.

Both DHA and eicosapentaenoic acid (EPA) serve as precursors to anti-inflammatory molecules (so-called anti-inflammatory mediators, such as resolvins, maresins, and protectins) and have protective effects on the cardiovascular system (anti-arrhythmic and anti-thrombotic). In contrast, omega-6 fatty acids can have pro-inflammatory effects. Besides their anti-inflammatory properties, the omega-3 fatty acids EPA and DHA also regulate the expression of the transcription factor Nrf1, which protects cells from oxidative stress. Furthermore, omega-3 fatty acid intake has a protective effect on the retina, the musculoskeletal system, and the brain. It is also associated with a positive effect on neurological conditions.

Okay, that was a very informative introduction, but what about athletes specifically? After all, we want to build more muscle, get stronger, and improve our endurance!

Let's look at the facts, which the ISSN experts summarize in the following 10 points ( our more or less qualified comments can be found in square brackets ):

1. Athletes have a higher risk of omega-3 deficiency.
   
2. A diet rich in omega-3 fatty acids, as well as the intake of supplements, represents an effective strategy for increasing omega-3 levels. [Athletes and physically active people should consider regular supplementation due to their increased risk of deficiency!]
   
3. Supplementation with omega-3 fatty acids, especially EPA and DHA, can improve endurance capacity and cardiovascular function (deformability of red blood cells (so to speak, their flexibility and resilience), endothelial function (function of the blood vessels), and recovery capacity of heart rate) during aerobic exercise.
   
4. Supplementation with omega-3 fatty acids probably does not have a positive effect on muscle growth in young adults.
   [Regarding the influence of omega-3 supplementation on muscle protein synthesis, the data is mixed. Only one of the studies considered in the position paper found a positive effect of omega-3 intake on fat-free mass. This may sound like less than encouraging news, but let's be honest, muscle building isn't everything in life. And perhaps there is still some hope, see point number 5.]
   
5. Supplementing with omega-3 fatty acids in combination with strength training can increase muscle strength (depending on the dose and duration of supplementation).
   [That's extremely interesting. So taking omega-3 fatty acids can make you stronger? As we know, progression (increasing the intensity) in training inevitably leads to hypertrophy (muscle growth) sooner or later. In theory. So diligently take your omega-3 capsules, increase your training weights at the gym, and make sure you disprove point number 4 once and for all.]
   
6. Supplementing with omega-3 fatty acids can improve subjective markers of muscle fatigue after intense exercise. [While some studies have also found a positive effect on objective markers of recovery, the data is inconclusive and some of these markers are not considered scientifically robust (reliable). But ultimately, subjective experience is what matters, so try it out for yourself and see how it plays out in practice.]
   
7. Omega-3 supplementation can improve the immune response in physically active people. [Due to intensive training and the associated physical (and mental) stress, athletes may be more susceptible to respiratory infections. And let's be honest: being sick is every athlete's worst nightmare. If you're sick, you can't train or build muscle – perhaps another point that might argue against point 4. Supplement with omega-3, stay healthy, continue training hard, and ultimately achieve significant gains. Sounds perfectly logical, right?]
   
8. Taking omega-3 fatty acids preventively can have a neuroprotective effect in contact sports. [This point is particularly relevant for combat athletes (boxers, kickboxers, Muay Thai fighters, MMA fighters) and football or rugby players. Anyone participating in a contact sport should leave absolutely nothing to chance for the sake of their health and proactively supplement with omega-3 fatty acids. Our favorite supplement, creatine, can also be extremely helpful in this regard!]
   
9. Taking omega-3 fatty acids is associated with improved sleep quality. [What more is there to say? We all know that sleep is probably the most effective way to improve recovery and performance – and yet we regularly click "next episode" on Netflix instead of drifting off to dreamland. Pretty silly, right? Well, nobody's perfect – and if the quantity of sleep is lacking, at least the quality needs to be optimized. For example, by ensuring an adequate supply of omega-3 fatty acids.]
   
10. Omega-3 fatty acids are classified as prebiotics. However, the scientific data regarding their influence on gut flora and gut health in athletes is currently insufficient. [While we wait for the latest scientific findings, we'll simply continue taking our omega-3 capsules based on the previous 9 points and enjoy the numerous positive effects on performance and well-being. Simple as that.]

Our bodies have the ability to synthesize saturated and some monounsaturated fatty acids from carbohydrates and amino acids. Unfortunately, the situation is quite different with long-chain polyunsaturated fatty acids (omega-3 and omega-6), as we lack the necessary enzymes (desaturases) to insert a double bond at the n-6 and n-3 positions. Therefore, omega-3 and omega-6 fatty acids are essential for all of us. 

For the body's own synthesis of DHA and EPA, we need, for example, alpha-linolenic acid (ALA). This precursor for EPA and DHA must therefore be supplied in sufficient quantities through food – but there is a rather big problem: the conversion of ALA to EPA in young, healthy men is only 5-10%, and the conversion of ALA to DHA is even only 2-5%.

You don't need to be a mathematician with a PhD to see that we'd need to consume quite a lot of ALA to produce significant amounts of EPA and DHA. But no need to worry: a fish oil capsule or two a day will take care of that.

To save you from having to stuff yourself with too much ALA and dealing with inefficient synthesis pathways, we offer convenient Omega-3 capsules . Or, you can simply treat yourself to our Vitality Bundle , which, in addition to high-quality fish oil capsules, also includes a comprehensive multivitamin supplement, vitamin D3/K2, and highly bioavailable magnesium capsules. Oh, and a pillbox is included free of charge, so you can optimally organize your supplement intake. Okay, okay, enough advertising for now. We don't want to seem pushy—but the ISSN position paper speaks for itself!