Synopsis

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

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have gained interest as supplements to support athletic performance and exercise recovery. Scientific evidence suggests that omega-3s possess anti-inflammatory properties, which may aid in reducing exercise-induced muscle soreness and accelerating recovery. Several randomized controlled trials have demonstrated that omega-3 supplementation can lower markers of muscle damage, such as creatine kinase, and decrease perceived muscle soreness following intense exercise. Some studies also indicate that omega-3s may enhance muscle protein synthesis, support joint health, and potentially improve endurance capacity by increasing vasodilation and oxygen delivery.

However, the evidence is mixed regarding direct improvements in athletic performance metrics (e.g., strength, speed, VO2 max), and effects often depend on dosage, duration, and the population studied. The strongest support is for recovery and inflammation modulation, rather than performance enhancement per se. The International Olympic Committee and several sports nutrition organizations recognize omega-3s as a potentially beneficial supplement for athletes, especially those exposed to high training loads or at risk for overuse injuries.

In summary, while omega-3 fatty acids are not a magic bullet for athletic performance, there is moderate scientific evidence supporting their role in reducing exercise-induced inflammation and muscle damage, which may indirectly benefit training and recovery in athletes.

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Products containing omega-3 fatty acids

Nature's Sunshine Flax Seed Oil (With Lignans)