What are the benefits of omega-3 for athletes? The complete nutritional guide

Discover how omega-3s optimize your performance, accelerate your recovery, and preserve your long-term health.

Table of Contents

What are omega-3s? What are the real benefits of omega-3s for your athletic performance? How can you optimize your omega-3 intake to maximize their benefits? How do you choose a quality omega-3 supplement for your sports activities?

Key points to remember:

  • Omega 3s are essential fatty acids (ALA, EPA, DHA) that your body does not synthesize sufficiently.

  • They reduce inflammation, speed up your recovery and optimize your cardiovascular health.

  • Recommended intakes are 1-3g of EPA+ DHA daily for experienced athletes.

  • Choose quality sources to maximize their benefits.


Imagine being able to recover faster after your intense workouts, maintain optimal concentration during exercise, and protect your joints over the long term. These benefits aren't a coincidence, but the direct effects of a nutrient often overlooked in an athlete's diet: omega-3s. These essential fatty acids, true invisible allies of your performance, are nevertheless deficient in active athletes. Discover why and how to incorporate these nutrients into your routine to transform your sports practice.

What are omega 3s?

Omega-3s are a family of essential fatty acids that your body cannot produce in sufficient quantities. They come in three main forms [1]:

  • Alpha-linolenic acid (ALA).

  • Eicosapentaenoic acid (EPA).

  • Docosahexaenoic acid (DHA).


ALA, present in some plant sources, is theoretically convertible into EPA and DHA, but this transformation is very inefficient in humans, with a conversion rate of less than 5% [2]. Therefore, EPA and DHA, directly available in marine sources, are considered essential and must be provided through food or food supplements.


These fatty acids play a fundamental role in the structure and function of your body, participating in particular in the fluidity of cell membranes and the production of anti-inflammatory molecules. They also contribute to maintaining normal blood pressure and regulating blood triglycerides.


The imbalance between omega 6 (pro-inflammatory) and omega 3 (anti-inflammatory) is a concern in the modern Western diet. The ideal omega 6/omega 3 ratio should be 5:1 , but often reaches 15:1 or even 20:1 on our plates [3], creating an environment conducive to chronic inflammation – the number one enemy of performance and recovery.

What are the real benefits of omega 3 for your athletic performance?

Accelerated recovery and reduced post-exercise inflammation

Omega-3s, particularly EPA, significantly reduce exercise-related inflammation. After a demanding workout, they limit the production of pro-inflammatory cytokines (proteins that activate inflammation) and promote the synthesis of resolvins and protectins, molecules that accelerate tissue repair. Studies show that regular supplementation with EPA and DHA can reduce post-exercise muscle soreness and reduce recovery time between workouts [4] [5] [6].

Optimizing cardiovascular health and endurance

By improving blood fluidity and endothelial function, omega-3s optimize the delivery of oxygen and nutrients to your muscles during exercise. They also help reduce your heart rate at rest and during exercise, allowing for better cardiovascular efficiency. This combined action results in increased endurance and decreased fatigue during prolonged exercise. [7]

Strengthening cognitive functions and improving concentration

DHA, a major component of your brain, plays a vital role in the transmission of nerve signals. Omega-3 supplementation improves synaptic plasticity and neural communication, thus optimizing your concentration, reaction time and decision-making – determining factors in all sports, particularly those requiring precision and coordination. [8]

Joint protection and injury prevention

The anti-inflammatory properties of omega-3s help protect your joints from the strain of intense workouts. They reduce joint pain and stiffness, allowing for better mobility and a reduced risk of injury, a significant benefit for maintaining your fitness routine. [9] [10]

How to optimize your omega 3 intake to maximize their benefits?

What are the best foods rich in omega 3?

Marine sources represent your best option for obtaining EPA and DHA directly [1].


Favor:

  • Oily fish (wild salmon, mackerel, sardines, anchovies, herring).

  • Seafood , especially oysters and mussels.

For plant sources of ALA, include other products in your diet:

  • Walnuts (the best plant source).

  • Flax and chia seeds.

  • Rapeseed oil, to be consumed exclusively raw.

How much daily omega 3 is right for your workout?

The omega-3 requirements of a seasoned athlete are significantly higher than those of the general population. While the minimum recommended intake is 250-500 mg of EPA+DHA daily [11], research shows that Optimal benefits on performance and recovery occur at doses of 1 to 3 g of EPA+DHA per day. [12]


The ideal time to consume omega-3s is with a meal containing healthy fats to maximize their absorption. Regularity is more important than the precise timing of intake: the effect of omega-3s is based on their gradual incorporation into cell membranes, a process that requires several weeks of constant supplementation.

How to choose a quality omega 3 supplement for your sports practice?

The quality of an omega-3 supplement can make all the difference in its effectiveness. Look for products that offer:

  • A high concentration of EPA and DHA, clearly indicated on the label.

  • A low TOTOX index (ideally <10), guaranteeing the freshness of the oil.

  • Purity certifications attesting to the absence of heavy metals and pollutants.

  • The natural triglyceride form, better assimilated than ethyl esters.

Some fish oil supplements such as Epax® , known for its optimal concentrations of EPA and DHA for your physical activity, meet these criteria of excellence.


To avoid unwanted interactions, space out your intake of omega-3s and blood thinners, and maintain adequate hydration. Omega-3s work synergistically with vitamin E and antioxidants, maximizing their beneficial effects on your body.

SOURCES

[1] Omega 3 fatty acids . French Agency for Food, Environmental and Occupational Health Safety; https://www.anses.fr/fr/content/les-acides-gras-omega-3


[2] Genetic association between FADS and ELOVL polymorphisms and the circulating levels of EPA/DHA in humans: a scoping review. Genes & Nutrition ; https://doi.org/10.1186/s12263-024-00747-4 BioMed Central


[3] Why an Optimal Omega-6 to 3 Ratio and Omega-3 Dose May Vary Based on an Individual's Current Health. GrassrootsHealth ;
https://grassrootshealth.org/blog/optimal-omega-6-3-ratio-omega-3-dose-may-vary-based-individuals-current-health/


[4] Role of Omega-3 fatty acids eicosapentaenoic (EPA) and docosahexaenoic (DHA) as modulatory and anti-inflammatory agents in noncommunicable diet-related diseases – Reports from the last 10 years. Clinical Nutrition ESPEN; https://doi.org/10.1016/j.clnesp.2024.06.053


[5] Examining the Influence of Omega-3 Fatty Acids on Performance, Recovery, and Injury Management for Health Optimization: A Systematic Review Focused on Military Service Members. Nutrients ; https://doi.org/10.3390/nu17020307


[6] Impact of varying doses of omega-3 supplementation on recovery and performance in trained individuals. Current Research in Physiology; https://doi.org/10.1016/j.metop.2021.100133


[7] Omega‐3 fatty acids supplementation improves endothelial function and maximal oxygen uptake in endurance‐trained athletes. European Journal of Sport Science; https://doi.org/10.1080/17461391.2014.949310


[8] DHA supplementation improved both memory and reaction time in healthy young adults: a randomized controlled trial. American Journal of Clinical Nutrition; https://doi.org/10.3945/ajcn.112.053371


[9] Eggshell Membrane+Fish Oil Combination (Move3®) Reduces Exercise-Induced Joint Pain, Stiffness and Cartilage Turnover in Healthy Adults: Results from a Randomized, Double-Blind, Placebo-Controlled Study. International Journal of Physical Medicine & Rehabilitation; https://doi.org/10.35248/2329-9096.20.08.551


[10] 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. Nutrients; https://doi.org/10.3390/nu16132044


[11] Update of the recommended nutritional intakes for fatty acids . French National Agency for Food, Environmental and Occupational Health Safety https://www.anses.fr/fr/system/files/NUT2006sa0359Ra.pdf


[12] Athletes Can Benefit from Increased Intake of EPA and DHA—Evaluating the Evidence. Nutrients , https://doi.org/10.3390/nu15234925

Associated product

Omega 3 EPAX®
Omega 3 EPAX®
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