We took a look at the research and tapped the experts for everything you need to know about these unsaturated fatty acids.
Chances are you’ve heard about omega-3s—whether it be in nutrition news headlines or on the bottles that line the shelves of the supplement aisle. You’ve probably heard they are good for you—and you may even take them on a daily basis—but there is so much more to this “good fat” than you may know.
As a matter of fact, omega-3s don’t just come in pill form—they are also present in many of the foods you eat on the regular. And their inflammation-fighting properties can create some unique benefits for us runners.
To break down what exactly omega-3s are and how they can benefit your performance, we dug through the research and tapped Kelly Jones M.S., R.D.—a sports dietitian—and Harry B. Rice, Ph.D.—vice president of regulatory and scientific affairs at the Global Organization for EPA and DHA Omega-3s (GOED)—to explain everything you need to know.
What Are Omega-3s?
Omega-3s are a type of unsaturated fatty acid, which are casually referred to as “good fat” because of their array of health benefits. There are three types of omega-3’s—alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Hard-to-spell names aside, it’s pretty easy to get these types of omega-3’s from food.
ALA is an essential fatty acid, meaning that the body cannot make it naturally so you need to get it from food. “Plant foods, such as walnuts, chia seeds, and flax seeds, provide us with omega-3 ALA,” Jones says. It’s also found in soybeans, hemp seed, and plant oils (like canola oil). Most Americans eat plenty of ALA on a daily basis.
DHA and EPA are non-essential because the body can make both, but only in minimal amounts. The best way to get EPA and DHA is through food, such as fish, shellfish, seaweed, algae, and supplements. “Researchers have not yet determined how much EPA and DHA the body is able to convert from ALA, so if someone is following a vegan diet, it is recommended to supplement with algae oil to obtain more quality sources,” adds Jones.
There is no set recommendation for the amount of omega-3s you should have in a day, but the National Institute of Health recommends 1.1 grams of ALA for women and 1.6 grams of ALA for men. The GOED suggests taking in 500 milligrams of EPA and DHA per day for general health.
Benefits of Omega-3s
Omega-3s are best known for their inflammatory-fighting properties. Since chronic inflammation is associated with serious diseases, omega-3s are constantly under the microscope for their potential ability to prevent and treat many ailments. “When it comes to omega-3s, the primary benefits are associated with EPA and DHA, not ALA,” says Rice. And don’t be mistaken, there are many perks associated with having sufficient omega-3s in your diet.
The American Heart Association recommends eating fish at least twice each week to build a healthy heart. As a matter of fact, evidence suggests that increased consumption of omega-3s from fish or fish oil supplements can decrease the rate of death by cardiac events and possibly strokes. Plus, omega-3s have been associatedwith reducing triglycerides and blood pressure—both of which are markers of overall heart health.
Researchers are also looking at the effects of omega-3s in cancer prevention and treatment. Some evidence proposes that omega-3 supplementation might reduce the occurrence of non-melanoma skin cancer, and other research advises omega-3 intake for its anti-inflammatory properties and beneficial effect on the immune system in breast cancer patients. Omega-3 intake is also considered a possible treatment for depression and anxiety.
Can Omega-3s Improve Your Performance?
With this nutrient’s host of health benefits comes a natural question: Can it also help me run faster and stronger? “Since running is a sport that puts added stress on the heart, lungs, and joints, inadequate intake of omega-3 EPA may contribute to reduced recovery of those systems,” says Jones.
In other words, a deficiency might hurt your running performance. How exactly a supplementation of omega-3s will help you is a different question. While there is limited research on the effects of omega-3s in athletic populations, there are still some potential benefits being examined, which include:
1. Oxygen Uptake
In a small study with elite cyclists, athletes supplemented with 1.3 grams of omega-3 twice a day for three weeks. The researchers found that this supplementation caused increased levels of nitric oxide in the blood and higher oxygen uptake, meaning that the athletes were better able to transport oxygen to muscles for use during exercise and consequently enhance performance.
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2. Muscle Soreness
One of the key roles of omega-3s is increasing your muscles’ sensitivity to protein supplementation. Given that, researchers have looked into the benefits of combining omega-3s and protein in a postworkout supplement to reduce muscle soreness.
One study of rugby players showed moderate value to doing so, and another study of soccer players showed similar results. If you’re sidelined on the injury bench, you may also want to keep tabs on your omega-3s. A recent study published in the FASEB Journal suggests, they can stave off muscle loss when you have to press pause on your workout routine,
Yet, experts believe the jury is still out on this potential role for omega-3s. “While the potential for EPA/DHA to decrease muscle soreness is intriguing, the trial results to date have not been consistent,” Rice says. “Therefore, I don’t see the benefit of EPA/DHA for reducing muscle soreness as compelling.”
3. Asthma
Exercise-induced bronchoconstriction— a.k.a. asthma—is accompanied by swelling in the airways. Since omega-3s reduce inflammation, they are being studied for their potential role in treating exercise-induced asthma. “Asthmatic athletes may see benefits from omega-3s, as studies have shown a reduction in pro-inflammatory markers in these individuals when they supplemented with 3.2 grams of EPA and 2 grams of DHA daily for three weeks,” says Jones.
Should You Take an Omega-3 Supplement?
There seem to be substantial gains to be had by getting enough omega-3s in your diet with omega-3-rich foods such as walnuts, chia seeds, and flax seeds, fish and shellfish (think: salmon, lake trout, mackerel, cod, herring, sardines, anchovies and oysters), and seaweed) so you may not need to pop a giant pill everyday.
“If a runner currently meets the recommendation to eat two servings of fatty fish per week, they may be less likely to respond to the potential benefits of fish oil supplementation, as compared to a runner who rarely consumes fatty fish,” says Jones.
Unfortunately, only about one-third of the population meet the weekly fish recommendations. With that being the case, Rice suggests taking a daily omega-3 supplement to reap the benefits. As mentioned, the general recommendation is 500mg per day for a healthy person. If you have a medical condition, you should talk to your doctor before adding supplements to your routine or taking a higher dose. Remember that the supplement industry is not regulated, so look for an option that contains EPA and DHA and comes from reputable brands that undergo third party testing. NSF International tests supplements for purity and quality, and you can search brands that meet their criteria on their website.
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