Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Fatty acid or fat/oil supplements, such as those containing omega-3 (EPA/DHA) or omega-6 fatty acids, have scientific support for their potential benefits in athletic and exercise contexts. Several studies have demonstrated that omega-3 fatty acids, in particular, may reduce exercise-induced inflammation and muscle soreness (delayed onset muscle soreness, or DOMS), possibly aiding recovery. There is also evidence that these fatty acids can improve endothelial function and cardiovascular health, which may indirectly support athletic performance and endurance.

However, the evidence is mixed regarding direct effects on exercise performance metrics such as strength, speed, or maximal oxygen uptake (VO2 max). Some research indicates modest improvements in muscle function and reduced muscle damage following strenuous activity, but other studies have found no significant effects. Most benefits appear to be related to recovery and reduction of inflammation rather than direct enhancement of performance.

Blends of fatty acids or oils are commonly used in sports nutrition, often as part of a broader regimen to support joint health, cardiovascular health, or recovery. While not universally endorsed as performance enhancers, their anti-inflammatory and recovery-promoting properties are scientifically supported to a moderate degree. Therefore, the use of fatty acid blends as exercise aids is justified by a reasonable body of scientific evidence, but not to the highest level of certainty.

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