The team of experts conducted a comprehensive literature review on the effects of supplemental omega-3 in healthy and athletic populations. It published its consensus statement in the Journal of the International Society of Sports Nutrition.
A summary of their conclusions is as follows:
- Athletes may have a higher risk of omega-3 insufficiency.
- Diets and supplements can both be effective in increasing omega-3 levels.
- DHA and EPA, in particular, may enhance endurance and cardiovascular function during aerobic exercise.
- Omega-3 supplementation may not enhance muscle hypertrophy in young adults.
- Resistance training in combination with omega-3 may improve strength in a dose- and duration-dependent manner.
- Omega-3 supplements may decrease muscle soreness after intense exercise.
- Omega-3 supplementation can positively affect immune response in athletic populations.
- Prophylactic omega-3 supplements may offer neuroprotection for athletes exposed to head injuries.
- Omega-3 supplementation is associated with improved sleep.
- Omega-3 fatty acids are classified as prebiotics, but studies on the gut microbiome and health in athletes are lacking.
Athletes risk deficiency
Omega-3 deficiency can impact the immune system, inflammation, recovery and sleep, all of which are vital elements in the overall health and performance of athletes and sportspeople.
However, the ISSN notes that athletes are typically at risk of omega-3 inadequacy.
They quote a study of 404 National Collegiate Athletic Association Division I football athletes whose risk of cardiovascular disease was assessed by their omega-3 index measurements through DHA and EPA in blood cells. The findings revealed that 34% of athletes had a high-risk omega-3 index, 66% had an intermediate risk, and none had a low risk.
Studies suggest that football athletes may be at risk for cardiovascular disease and head injury. The National Collegiate data highlights the importance of including omega-3 for neuroprotection and heart health during training and in later life.
The omega-3 and gut link
The ISSN paper notes that in 2017, the International Scientific Association for Probiotics and Prebiotics (ISAPP) updated its definition of prebiotics to “a substrate that is selectively utilized by host microorganisms, conferring a health benefit.” Therefore, prebiotics potentially include non-carbohydrate sources such as omega-3s.
During maximal exercise, blood flow to the organs and gut can be reduced by up to 80%, opening tight junctions in the gut membrane and potentially causing leaky gut.
Omega-3s can mitigate the resulting inflammation and dysbiosis. They may reduce inflammation, increase microbial diversity and promote energy sources for gut cells.
Previous research has suggested that the gut microbiome mediates the cardiovascular benefits of omega-3 supplementation.
However, the ISSN consensus notes that while early studies indicate that omega-3s may benefit the gut, more studies in exercising athletes are needed to confirm the effects in these populations.
Supplemental sources
While the paper notes the benefits of consuming omega-3 through eating fish and plant-based sources such as flaxseed and walnuts, supplements are a convenient and reliable source of essential fatty acids.
Commenting on the supplementary sources available, the authors note that while fish oil may have a balanced amount of DHA and EPA, algal oil is “more sustainable, has a lower risk of contaminants typically found in ocean waters, and is entirely suitable for vegetarian diets.”
Source: Journal of the International Society of Sports Nutrition, 22(1). doi: 10.1080/15502783.2024.2441775. “International Society of Sports Nutrition Position Stand: Long-Chain Omega-3 Polyunsaturated Fatty Acids”. Authors: R. Jäger et al.
