The growing interest in using omega-3 supplements for exercise inflammation stems from the anti-inflammatory and antioxidant properties of these polyunsaturated fatty acids.
Exercise produces both inflammation and oxidative stress, which might sound like a bad thing but it’s actually good. The biological responses to exercise allow the body to adapt to training. However, excess inflammation can be counterproductive, especially when it interferes with subsequent training or, even worse, competition. Similarly, injuries and illness generate inflammation and oxidative stress which should be mitigated under certain circumstances.
This article is based on a systematic review of 13 studies that analysed the effects of omega-3 supplements on various markers of inflammation and muscle damage. Some of the studies also assessed the effects of supplementation using specific measures of exercise performance.
From the multiple inflammatory markers analysed, only interleukin-6 and tumor necrosis factor-alpha showed benefits with omega-3 supplementations in some but not all studies.
From the muscle damage markers analysed, creatine kinase and lactate dehydrogenase showed benefits with omega-3 supplementations in some but not all studies/protocols.
The effects of supplementation on exercise performance were assessed in a few studies using multiple tests including isometric contractions, vertical jumps and one repetition maximum of strength exercises such as squat and bench press. Some results were positive with supplementation.
Interpreting the results
- It is difficult to determine the optimal dose because of the heterogeneity of the protocols used in the reviewed studies.
- Responses to supplementation are individual and based on biological factors but also the athlete’s training load, diet, external stressors, etc. Even if two athletes had the same levels of inflammatory marker X, their response in terms of performance could vary greatly.
- It is possible that the markers that are currently being measured don’t tell the whole story of what is going on under the hood.
- When studying exercise performance, the results should be taken within the context of the sport as tests done in research do not necessarily translate to the field.
Before you try omega-3 supplements
- There are medical contraindications for supplementation with omega-3 fatty acids, for example being on blood thinning medications. Check with your doctor if you have any health conditions.
- While all exercise increases inflammation and oxidative stress in the body, this is not a problem for everyone. Only supplement if you experience signs and symptoms that interfere with your performance.
Protocol and practical considerations
- The authors concluded that the effective dose for reducing inflammatory and muscle damage markers is about 2400 mg per day of EPA and DHA for 4.5 weeks.
- Find a reputable brand that is batch tested (use the Sports Integrity Australia app or ask your Sports Dietitian).
- Check labels for actual content of EPA and DHA. There are other omega-3 fatty acids, so the total amount in the label can be misleading. For example, a label may state:
- 1000 mg omega-3: 240 mg EPA, 360 mg DHA
- Vegan omega-3 supplements contain alpha-linoleic acid (ALA), which has a poor conversion to EPA and DHA. The packaging should indicate the amount of equivalent EPA and DHA per serving. Use these values to calculate how many servings to have per day.
- Keep your fish oil supplement in the fridge (if liquid or capsules) or freezer (capsules) to prevent rancidity.
- Be consistent. One of the reasons supplements “don’t work” is that people don’t take them consistently and as prescribed.
References
- Fernández-Lázaro D, Arribalzaga S, Gutiérrez-Abejón E, Azarbayjani MA, Mielgo-Ayuso J, Roche E. 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. Vol. 16, Nutrients. 2024.
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