The anti-inflammatory action of omega-3 is well-known and also provides benefits to the muscular, cardiovascular and nervous systems. Benefits for everyone, from the prenatal to old age.
A scientific review of 53 scientific studies (Cannataro et al., 2024) considers in particular the benefits of the daily administration of these essential fatty acids to amateur athletes. (1)
1) Omega-3, the anti-inflammatory action in athletes
Inflammation, in sports, is an expected and even pursued condition.
‘Athletes, especially elite ones, desire it because their bodies can react by super-compensating, that is improving muscle mass, strength, speed, endurance and, therefore, athletic performance.
Inflammatory stimuli should therefore be present during training but also counteracted, to put the body in the optimal conditions to react with super-compensation.
Omega-3 fatty acids, in this context, have demonstrated an anti-inflammatory biochemical activity’ explain the researchers.
2) Improvement of muscle mass
An analysis of scientific studies examining the impact of dietary supplements with omega-3 dietary in athletes provide confirmation of their anti-inflammatory efficacy.
‘Several studies demonstrate that, as a result of using DHA and EPA, there is an improvement in muscle protein synthesis (MPS) and, consequently, muscle mass’, the review authors report.
Benefits are also confirmed in athletes with celiac disease and type 1 diabetes, treated with 1,5 g of DHA and EPA per day.
3) Benefits for everyone, including the elderly
The scientific review under consideration also highlights the benefits of omega-3 for various population groups, namely:
– nervous system and cognitive function, in particular. DHA and EPA are necessary from the pre-natal stage for the correct development and maintenance of the entire nervous system in good health. With particularly favorable effects for the brain and the psyche (2,3);
– management of sarcopenia (a syndrome characterized by the progressive loss of muscle mass and strength, typical of old age), in combination with physical exercise. Sarcopenia is in fact also attributed to an inflammatory component, which omega-3s help to mitigate.
The cardiovascular and immune systems, in turn, as we have seen, gain important benefits linked to the regular intake of omega-3. Of particular interest for the prevention of both cardiovascular diseases, still the leading cause of premature mortality worldwide, and inflammation and other complications, including those resulting from viral infections (4,5).
4) Omega-3, which sources?
The human organism, like animal body, is unable to synthesize Omega-3. These polyunsaturated fatty acids are therefore defined as essential – like amino acids (6) – as they must be taken in through food. Their main sources are:
– nuts (e.g. hazelnuts) and seeds (e.g. flax, hemp, soybean and rapeseed oils), which contain a precursor of Omega-3, alpha-linolenic acid (ALA). The enzymatic synthesis of ALA into Omega-3 (eicosapentaenoic acid, EPA, and docosahexaenoic acid, DHA), in the human body, is however not very efficient (< 8% and < 4%, respectively);
– fish, crustaceans, molluscs, algae and microalgae. It is important to underline that marine sources of Omega-3 are the only ones that offer an adequate intake of EPA and DHA, the combination of which is essential to achieve the benefits mentioned above. Regular intake of Omega-3 would also require daily consumption of fish products and/or algae and microalgae.
5) Food supplementation
Mayo Clinic – in the scientific review on the role of Omega-3 (EPA + DHA) in the primary and secondary prevention of cardiovascular diseases (Bernasconi et al., 2021) – had already recommended daily supplementation at dosages of 1000 to 2000 mg/day. (4)
The scientific review, in turn, recommends a daily intake of at least 1,5 g of Omega-3 (EPA + DHA), when practicing sports. Up to double this, in cases of sports that:
– may evoke an inflammatory state (i.e. resistance, ultra-resistance, weight lifting), or that
– involve regular trauma (e.g. combat sports, rugby).
6) Food supplements, which ones?
The food supplements to favor are those based on krill (tiny shrimp present in plankton) or algae and microalgae. These matrices are in fact found at the base of the marine food chain and contain fewer pollutants than pelagic fish.
The krill – as well as micro algae – haematococcus pluvialis– is also appreciated as a source of astaxanthin, a carotenoid with extraordinary antioxidant properties. (7) Microalgae are also recognized for their richness in phenolic compounds. (8)
The Omega-3 supplements choice, according to researchers (Cannataro et al., 2024), must in any case be guided by the following criteria:
– choose products with at least 50% DHA and EPA per softgel or capsule. This level of concentration should ensure that the Omega-3s are derived from vacuum distillation processes and are therefore free of heavy metals;
– discard commercial proposals of Omega-3 that contain ALA. Alpha-linolenic acid, as we have seen, is poorly effective in providing DHA and EPA to the human body;
– estimate your daily and weekly Omega-3 intake with a food diary and adjust your supplement dosage accordingly;
– evaluate subjective sensitivity and, if necessary, consider gastro-resistant Omega-3 formulations.
Dario Dongo and Marta Strinati
Footnotes
(1) Cannataro, R.; Abrego-Guandique, D.M.; Straface, N.; Cione, E. Omega-3 and Sports: Focus on Inflammation. Life 2024, 14, 1315. https://doi.org/10.3390/life14101315
(2) Marta Strinati. Omega 3, valuable supplements for mental health. GIFT (Great Italian Food Trade). 12.9.19
(3) Dario Dongo, Andrea Adelmo Della Penna. Omega 3, polyphenols and other food for thought. Scientific studies. FT (Food Times). August 18, 2020
(4) Dario Dongo, Andrea Adelmo Della Penna. Omega-3 and cardiovascular disease prevention. Mayo Clinic Meta-analysis. FT (Food Times). February 3, 2021
(5) Andrea Adelmo Della Penna, Dario Dongo. Coronavirus, Omega 3 and the immune system. FT (Food Times). April 13, 2020
(6) Giulia Pietrollini. The role of branched chain amino acids in Alzheimer’s. GIFT (Great Italian Food Trade). 9.4.23
(7) Dario Dongo, Andrea Adelmo Della Penna. Astaxanthin from microalgae, the antioxidant revolution. GIFT (Great Italian Food Trade). 30.5.23
(8) Dario Dongo, Salvatore Parisi. Polyphenols and health. Immune system friendly vegetables. FT (Food Times). April 1, 2020
Dario Dongo, lawyer and journalist, PhD in international food law, founder of WIISE (FARE - GIFT - Food Times) and Égalité.
Professional journalist since January 1995, he has worked for newspapers (Il Messaggero, Paese Sera, La Stampa) and periodicals (NumeroUno, Il Salvagente). She is the author of journalistic surveys on food, she has published the book "Reading labels to know what we eat".
