Synopsis

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

Fatty acids, particularly omega-3 and omega-6 polyunsaturated fatty acids, have been studied for their potential role in supporting exercise performance and recovery. Scientific evidence indicates that omega-3 fatty acids (such as EPA and DHA) may help reduce exercise-induced inflammation, improve muscle recovery, and potentially enhance endurance by improving cardiovascular function. Some studies suggest that supplementation with omega-3 fatty acids can lower markers of muscle soreness (DOMS) and reduce the production of pro-inflammatory cytokines after intense exercise.

Additionally, fatty acids serve as an important energy source during prolonged, moderate-intensity exercise. Training can improve the body's ability to mobilize and utilize fatty acids, which may help spare glycogen stores and delay fatigue. However, while these mechanisms are well understood, direct evidence that fatty acid supplementation (beyond dietary norms) improves overall exercise performance in healthy athletes is mixed. Some studies report modest benefits, while others show minimal or no effect.

Overall, the use of fatty acids, especially omega-3s, for exercise support is scientifically plausible with moderate evidence supporting benefits for recovery and inflammation, but less definitive evidence for direct performance enhancement. More research is needed to establish optimal dosing and to clarify which populations may benefit most.

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