Citable fact
«Omega-3 (EPA and DHA)» — evidence level B. Dosage: 1–3 g per day of EPA + DHA combined, with EPA predominating when the goal is to reduce inflammation. Form — triglycerides or re-esterified triglycerides. Source: PMID 38999792, permanent link to the source in the list below.
How it works
EPA and DHA incorporate into cell membranes, alter eicosanoid synthesis and reduce the production of pro-inflammatory mediators, which moderately decreases the inflammatory response to exercise.
Dosage and intake
1–3 g per day of EPA + DHA combined, with EPA predominating when the goal is to reduce inflammation. Form — triglycerides or re-esterified triglycerides.
With fat-containing food for better absorption. Membrane saturation takes 4–8 weeks; a single dose makes no sense.
Forms
Fish oil, EPA/DHA concentrates and krill have been studied. Ethyl esters are absorbed slightly worse than triglycerides; data on plant sources (ALA) for sports purposes are weak.
What is confirmed
- Systematic review: a small reduction in markers of muscle damage and inflammation after eccentric exercise
- Reduced muscle soreness in some studies, but the effect is inconsistent
- Effects on strength and endurance are not confirmed
- Benefit for cardiovascular risk factors with regular intake
Adverse effects and limitations
- Fishy aftertaste, burping, stomach discomfort
- At high doses — prolonged bleeding time
- Cheap fish oils may contain oxidized lipids and heavy metals
- Data on effects on sports performance are contradictory and on average weak
Interactions
- Anticoagulants and antiplatelet agents: possible increased bleeding risk
- Orlistat reduces the absorption of fats and fat-soluble components
Who must not use it
- Under 18 years: Acceptable as a source of DHA for development; doses by age.
- Pregnancy and lactation: At least 200 mg of DHA per day is recommended; the source should be tested for heavy metals.
- clotting disorders
- taking anticoagulants
- allergy to fish and seafood
Sources
- Omega-3 Fatty Acid Supplementation on Post-Exercise Inflammation, Muscle Damage, Oxidative Response, and Sports Performance in Physically Healthy Adults-A Systematic Review of Randomized Controlled Trials · Fernández-Lázaro D, Arribalzaga S, Gutiérrez-Abejón E · Nutrients, 2024 · PMID 38999792
- International society of sports nutrition position stand: nutritional concerns of the female athlete · Sims ST, Kerksick CM, Smith-Ryan AE · Journal of the International Society of Sports Nutrition, 2023 · PMID 37221858
- Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance · Thomas DT, Erdman KA, Burke LM · Journal of the Academy of Nutrition and Dietetics, 2016 · PMID 26920240
See also
Comparisons
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