Omega-3 fatty acids are essential fatty acids, meaning our bodies are unable to make them on our own and must get them in through our diet.
Omega-3s play an important role in immune health, cognition and brain health, and neuromuscular function.
What are Sources of Omega-3s?
The two key forms of omega-3s are – DHA and EPA. There is a third form found in plants – ALA – which can be converted by the body to EPA & DHA at a lower level.
Sources of EPA & DHA include:
- Salmon
- Tuna
- Mackerel
- Cod liver oil
- Herring
- Sardines
- Fortified foods
Learn more on how to support your omega-3 needs here →
What Role Do Omega-3s Play for Athletes?
- Inflammation balance and immune function
- Cognitive development and function
- Neuroprotective benefits
- Vision and eye health
- Cardiovascular health
The Western diet has an imbalance in fat intake. Higher intake of saturated fats and certain polyunsaturated fats, such as Omega-6s, compared to Omega-3 intake may correlate with greater inflammation and increased risk for cardiovascular disease. Increasing Omega-3 intake and striking a better balance could lead to a lower risk of cardiovascular disease and promote better regulation of inflammation.
Coupled with the anti-inflammatory activity, DHA, specifically, may protect the brain. 60% of the brain is composed of fat, and of that 60%, 25% is DHA. When we look at the brain, especially after an injury, there is a whole cascade of events that causes additional inflammation and damage. DHA provides a neuroprotective effect by minimizing or dampening that additional inflammation.
DHA & EPA may also target muscle activity by improving recovery and decreasing soreness.
Should You Supplement?
Before going right to the supplemental form of omega-3s (also called fish oil), ask yourself the following question:
- Are you eating omega-3-rich (DHA + EPA) fish or sources at least 3 days per week?
If your answer is no, you should consider adding an omega-3 supplement.
But How Much?
Currently, there is no consensus on how much omega-3’s, but:
- International Olympic Committee recommends 2 g of Omega-3s daily
- Academy of Nutrition and Dietetics recommends 500 mg of EPA + DHA daily
- American Heart Association recommends that the general public consume at least 6-8 oz of omega-3 rich foods weekly
For many of the athletes, I work with, I recommend consuming, through both food and supplementation, 1,000-3,000 mg per day of EPA + DHA combined.
Looking for an omega-3 supplement that is safe for athletes too. Learn more here →
Picking Your Omega-3 Supplement
When picking out an omega-3 or fish oil supplement, I recommend using the following criteria:
- The total amount (mg)
- Amount of EPA & DHA: minimum of 500 mg and up to 1,000-2,000 mg
- Sources of omega-3s: fish oil and for vegan athletes look for krill or algae
- Third-Party Certification: NSF Certified for Sport, Informed Sport, or Informed Choice
