Nutramedic &Cosmetics

in Western diets, but this can be balanced by additional intake of omega-3 eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). For most athletes, especially those at the leisure level, general guidelines should include EPA and DHA of about 1 to 2 g/ day in an EPA:DHA ratio of 2:12

Omega-3 fatty acids are precursors of prostaglandins, hormone-like compounds that help to reduce inflammation. The purpose of the following mentioned intervention study was to determine whether taking omega-3 fatty acid supplements for a week reduces clinical markers of localized inflammation measured 48 hours after eccentric arm curl exercise. In conclusion, these preliminary findings suggest that supplementation with DHA/EPA omega-3 at 3.000 mg/day for one week reduces severe localized soreness, as a sign of inflammation, resulting from eccentric strength exercises. Based on these findings, omega-3 fatty acid supplementation could provide benefits by minimizing post-exercise soreness and thus facilitating training in individuals, from athletes undergoing heavy conditioning exercises to sedentary individuals, patients starting exercise programs or medical treatments such as physical therapy or rehabilitation after heart attacks3

It is considered that omega-3 fatty acids change the muscle cell membrane by affecting membrane fluidity, receptor function, and cytokine production, which consequently reduces the negative effect of exercise on muscle damage4

The purpose of the double-blind, placebo-controlled study from 2017 was to examine the effect of two dietary supplements containing fish oil - one with a high EPA content (750 mg EPA, 50 mg DHA) and one with a low EPA content (150 mg EPA, 100 mg DHA)taken acutely as a recovery strategy after exerciseinduced muscle damage (EIMD). The study indicates that an acute dose of fish oil with a high EPA content can ameliorate functional changes following EIMD4

Omega-3 supplementation in elderly

As we age, we lose skeletal muscle mass and higher reactive oxygen species in the mitochondria of skeletal muscle cells lead to changes in muscle fibers. Taking omega-3 fatty acids, such as in the form of fish oil, has been shown to help lower inflammatory markers in the blood and alleviate delayed onset muscle soreness and muscle damage.

A meta-analysis conducted in 2020 aimed to evaluate the potential effects of omega-3 fatty acids on the poor performance associated with sarcopenia in people over 60 years of age5. Parameters of muscle mass, muscle strength, and muscle performance were examined.

The decline in musculoskeletal performance associated with aging poses a significant risk for falls in the elderly and is becoming a major public health concern due to the rapidly growing aging population. Sarcopenia (loss of skeletal muscle mass and function) is common in advanced age and, along with weakness, is associated with serious adverse outcomes, including falls, fractures, hospitalization, and early death5. Omega-3 supplementation is a potential solution to prevent sarcopenia in the elderly. The possible mechanism is shown in figure 1.

The present meta-analysis based on 10 studies found moderate evidence of a beneficial effect of omega-3 on muscle mass, especially for those taking dietary supplements at a dose greater than 2 g/ day. It was also noted that a long period of taking dietary supplements containing omega-3 may improve walking speed. It was concluded that appropriate supplementation with omega-3 may have benefits on muscle mass and performance among the elderly.

Omega-3 sources

ALA is the basic essential amino acid from which other essential fatty acids, such as EPA and DHA, are formed in the body by conversion. Alpha-linolenic acid can be enzymatically converted in the body to EPA and DHA, its long-chain derivatives. In contemporary Western diets, omega-3 can be found in plant sources rich in ALA such as flaxseed, hemp and rapeseed oil, chia and flax seeds, and in marine sources such as fatty fish (e.g., salmon), blue fish (sardines, mackerel), crustaceans (e.g. krill) and liver of lean fish, which is rich in eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and docosapentaenoic acid (DPA)6

EPA, DHA and DPA can also be taken as dietary supplements (e.g., fish oil, krill oil, algae extract, flaxseed extract). The ratios of EPA:DHA: DPA vary in different sources, although DPA is generally a smaller quantitative component compared to EPA and DHA. Dietary supplements containing mainly EPA or mainly DHA (e.g., isolated from microalgae) are also available. Pure DPA is not commercialized for human consumption.

Recommended dosage

There is no official upper limit for omega-3 fatty acid supplementation, but some health organizations have issued guidelines based on safety and efficacy data. According to the European Food Safety Authority (EFSA), additional intake of EPA and DHA together up to 5 g/day, and DHA alone up to 1 g/day, does not raise safety concerns for adults². The US Food and Drug Administration (FDA) considers that up to 3 g/day of omega-3 from fish oil can generally be safe for healthy adults³. However, it is recommended to consult with a doctor before taking high doses of omega-3.

On the topic of omega-3 dosing in athletes, a randomized, placebo-controlled, parallel-design study from 2015 should be mentioned. The aim of this study was to determine the effect of short-term omega-3 supplementation. The study used a short-term supplementation period (21 days) because the results can be applied to support athlete adaptation during training camps or pre-competition preparation and on neuromuscular function and physical performance in well-trained athletes. The supplementation protocol used an optimal supplement dose of 1.115 mg omega-3 per day, compared to previous intervention studies that used unequivocally supraphysiological doses of 3.000-8.000 mg per day. These results are considered to have a high level of applicability to athletes and the training population because individuals may not tolerate high doses of omega-3 long-term and they can also be expensive.

In conclusion, during 21 days, omega-3 supplement increased plasma EPA concentration. Neuromuscular function was improved with increased muscle activation and sprint cycling performance was maintained due to reduced Wingate percentage power drop. These data provide a basis for further research into the effects of omega-3 supplementation on the neuromuscular system and as an ergogenic aid for individual training8

Food supplements for improving exercise and sports performance come in various forms, including tablets, capsules, liquids, powders, gels, and bars. Many of these products contain numerous ingredients in varying combinations and amounts. Omega-3 fatty acids are often combined with other ingredients in dietary supplements designed to improve exercise and sports performance. Manufacturers and sellers promote these products, sometimes called “ergogenic aids,” claiming that they improve strength or endurance, increase the effectiveness of exercise, achieve performance goals faster, and increase tolerance for more intense training. Some common ingredients combined with omega-3 fatty acids in dietary supplements for exercise and sports performance include amino acids, proteins, creatine and caffeine, vitamin D, CoQ10, magnesium and zinc to enhance their effect on energy metabolism, muscle mass, recovery and immune response.

Although omega-3 fatty acids can be obtained through diet, many athletes choose to take fish oil supplements or capsules from other sources of omega-3 fatty acids.

Conclusion

Omega-3 fatty acid supplementation can be a valuable tool for amateurs, athletes looking to improve their performance and overall health, and the elderly to prevent muscle loss.

Omega-3s can help increase endurance by improving oxygen uptake and reducing fatigue. They can increase muscle strength and overall performance during strength training and resistance exercises.

Omega-3s are also associated with improved reaction time and speed in athletes. They have anti-inflammatory properties, which can help reduce joint pain and stiffness in athletes. They can help with muscle soreness by reducing inflammation after exercise. They can also speed up recovery by reducing inflammation and helping to repair muscle tissue after exercise. They can also improve sleep quality, which is very important for athletic recovery.

References:

1 Gammone MA, Riccioni G, Parrinello G, D'Orazio N. Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport. Nutrients. 2018;11(1):46. Published 2018 Dec 27. doi:10.3390/ nu11010046

2 Simopoulos AP. Omega-3 fatty acids and athletics. Curr Sports Med Rep. 2007;6(4):230-236.

3 Jouris, K.B., McDaniel, J.L., & Weiss, E.P. (2011). The effect of omega-3 fatty acid supplementation on the inflammatory response to eccentric strength exercise. Journal of Sports Science and Medicine, 10, 432-438.

4 Jakeman, J.R., Lambrick, D.M., Wooley, B., Babraj, J.A., & Faulkner, J.A. (2017). Effect of an acute dose of omega-3 fish oil following exercise-induced muscle damage. European Journal of Applied Physiology, 117, 575-582. doi: 10.1007/s00421-017-3543-y

5 Huang YH, Chiu WC, Hsu YP, Lo YL, Wang YH. Effects of Omega-3 Fatty Acids on Muscle Mass, Muscle Strength and Muscle Performance among the Elderly: A Meta-Analysis. Nutrients. 2020;12(12):3739. Published 2020 Dec 4. doi:10.3390/nu12123739

6 EFSA Journal 2012;10(7):2815: Scientific Opinion on the Tolerable Upper Intake Level of eicosapentaenoic Acid (EPA), docosahexaenoic acid (DHA) and docosapentaenoic acid (DPA) https://efsa.onlinelibrary.wiley.com/doi/pdf/10.2903/j.efsa.2012.2815

7 AO/WHO Expert Consultation on Fats and Fatty Acids in Human Nutrition 2008. WHO, November 10–14, 2008. [Geneva, Switzerland]

8 Lewis EJ, Radonic PW, Wolever TM, Wells GD. 21 days of mammalian omega-3 fatty acid supplementation improves aspects of neuromuscular function and performance in male athletes compared to olive oil placebo. J Int Soc Sports Nutr. 2015;12:28. Published 2015 Jun 18. doi:10.1186/s12970-015-0089-4