SPORTS
Omega-3 and Sports
Omega-3 and Sports:
the Position of the International Society of Sports Nutrition
by Equipe Enervit
Omega-3 fatty acids are renowned for their benefits on cardiovascular health, brain function, and vision. Among them, EPA and DHA play key roles in numerous physiological processes.
But what happens when we consider them in the sports context? Can they truly make a difference in terms of performance, recovery, and mental well-being? Let's explore this together, following the release of the new Position Stand by the ISSN (International Society of Sports Nutrition) on the effects of long-chain omega-3 supplementation on physical performance.
Table of Contents
- What is the ISSN?
- Omega-3 Blood Levels in Athletes
- Enhancement of Endurance Performance
- Improvement in Strength and Power
- Reduction of Muscle Soreness
- Support for Immune Response
- Cognitive Function and Neuroprotection
- Sleep Quality
What is the ISSN?
The International Society of Sports Nutrition is an organization dedicated to the study of sports nutrition and its effects on health, performance, and body composition. Founded in 2003, the ISSN has established itself as an authority in the field of applied sports nutrition, promoting scientific research and providing evidence-based guidelines for athletes, professionals, and researchers. Through the publication of position stands, the ISSN offers critical and objective reviews on various topics in sports nutrition. Recently, the ISSN released a Position Stand focusing on the relationship between omega-3 and sports.
Omega-3 Blood Levels in Athletes
Omega-3 blood levels can be assessed using the Omega-3 Index (O3I), a parameter that measures the percentage content of EPA and DHA in red blood cells relative to the total membrane fatty acids.
According to the Position Stand, adequate O3I values should exceed 8%. In a study involving 404 NCAA American football athletes, the average value was 4.4%, indicating a widespread deficiency among athletes. A similar result was found in a study by Equipe Enervit on 275 runners, where low Omega-3 Index levels were even correlated with an increased risk of injury.
Thus, athletes appear to be particularly at risk of deficiencies and should pay close attention to including omega-3-rich foods in their diet, considering high-quality supplements when intake is low or requirements are increased.
Enhancement of Endurance Performance
The Position Stand suggests that supplementation with EPA and DHA can support endurance capacity and cardiovascular function during aerobic physical activity.
Specifically, higher blood levels of omega-3 seem to promote:
- Substance exchange at the capillary level
- Recovery of resting heart rate
- Flexibility of red blood cells
Additionally, they may modulate muscle remodeling and regeneration after endurance exercise.
In a study* presented in the review, a supplementation of 3 grams per day of omega-3 for 12 weeks improved running economy and VO2 max in amateur runners.
Furthermore, due to their effects on red blood cells, omega-3s may help athletes better tolerate altitude by improving circulation and oxygen transport.
*Tomczyk M, Jost Z, Chroboczek M, Urbański R, Calder PC, Fisk HL, Sprengel M, Antosiewicz J. Effects of 12 Wk of Omega-3 Fatty Acid Supplementation in Long-Distance Runners. Med Sci Sports Exerc. 2023 Feb 1;55(2):216-224.
Improvement in Strength and Power
According to the Position Stand, omega-3 supplementation can contribute to muscle strength improvement, especially in less trained individuals or older adults. The effects seem to depend on the dose and duration of supplementation: studies* indicate that an intake of at least 2-3 grams per day of EPA and DHA over a period of 6-12 weeks can promote strength gains, particularly when combined with a resistance training program. This improvement appears linked to omega-3s' ability to reduce inflammation, support muscle protein synthesis, and enhance neuromuscular function.
*Smith GI, Atherton P, Reeds DN, Mohammed BS, Rankin D, Rennie MJ, Mittendorfer B. Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women. Clin Sci (Lond). 2011 Sep;121(6):267-78
*Dalle S, Van Roie E, Hiroux C, Vanmunster M, Coudyzer W, Suhr F, Bogaerts S, Van Thienen R, Koppo K. Omega-3 Supplementation Improves Isometric Strength But Not Muscle Anabolic and Catabolic Signaling in Response to Resistance Exercise in Healthy Older Adults. J Gerontol A Biol Sci Med Sci. 2021 Feb 25;76(3):406-414
Reduction of Muscle Soreness
One of the most interesting aspects of omega-3 use in sports is their potential role in post-exercise muscle recovery. As reported in the Position Stand, taking at least 3 grams per day of EPA and DHA for a minimum of four weeks may reduce markers of muscle damage, such as creatine kinase (CK) and lactate dehydrogenase (LDH), which tend to increase after intense physical activity. Additionally, thanks to their anti-inflammatory properties, omega-3s seem to help alleviate delayed onset muscle soreness (DOMS).
These effects can be particularly beneficial in disciplines involving repeated eccentric contractions, such as downhill running (in trail running), where the quadriceps continuously absorb impacts, or weightlifting, where controlling the descent phase in strength exercises subjects muscles to high eccentric stress. This helps reduce perceived discomfort and improve recovery capacity between training sessions.
Support for Immune Response
Omega-3s play an important role in regulating the immune system due to their ability to modulate inflammation and influence the production of pro- and anti-inflammatory cytokines. Supplementation with EPA and DHA can regulate the function of immune cells like lymphocytes and macrophages, contributing to a more balanced response to the physical stress imposed by intense sports activity.
This effect is particularly relevant for athletes, who often experience a temporary weakening of immune defenses after intense training. Moreover, one of the most intriguing effects is omega-3s' ability to reduce exercise-induced bronchoconstriction, improving lung function and facilitating breathing during intense aerobic activities. These benefits, if definitively confirmed, would make omega-3s a valuable support in preventing respiratory infections common among athletes under high physical stress. Nonetheless, further research is needed to precisely define optimal dosages and involved mechanisms.
Cognitive Function and Neuroprotection
Omega-3s play a key role in supporting brain function by improving the fluidity of cell membranes and facilitating communication between neurons through neurotransmitter modulation.
This aspect is particularly relevant for athletes, as greater neuronal membrane integrity can enhance cognitive function, reactivity, and motor coordination. Additionally, according to the Position Stand, supplementation with EPA and DHA in high-risk sports activities helps mitigate the negative effects of impact traumas, a crucial aspect for contact sports like American football.
Sleep Quality
Good sleep quality is essential for muscle recovery, athletic performance, and overall well-being, and omega-3s seem to play a key role in this process. According to the ISSN review, supplementation with EPA and DHA has been associated with improvements in sleep quality and duration, likely due to their ability to influence the production of neurotransmitters like serotonin and melatonin, which are fundamental for regulating circadian rhythms. Furthermore, the anti-inflammatory effects of omega-3s may help reduce nighttime awakenings and promote deeper, more restorative sleep.
This is particularly relevant for athletes, as good sleep quality is directly linked to recovery capacity, reduced fatigue sensation, and mental readiness during physical activity.
In Conclusion:
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Bibliography
- Jäger R, Heileson JL, Abou Sawan S, Dickerson BL, Leonard M, Kreider RB, Kerksick CM, Cornish SM, Candow DG, Cordingley DM, Forbes SC, Tinsley GM, Bongiovanni T, Cannataro R, Campbell BI, Arent SM, Stout JR, Kalman DS, Antonio J. International Society of Sports Nutrition Position Stand: Long-Chain Omega-3 Polyunsaturated Fatty Acids. J Int Soc Sports Nutr. 2025 Dec;22(1):2441775.
- Tomczyk M, Jost Z, Chroboczek M, Urbański R, Calder PC, Fisk HL, Sprengel M, Antosiewicz J. Effects of 12 Wk of Omega-3 Fatty Acid Supplementation in Long-Distance Runners. Med Sci Sports Exerc. 2023 Feb 1;55(2):216-224.
- Smith GI, Atherton P, Reeds DN, Mohammed BS, Rankin D, Rennie MJ, Mittendorfer B. Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women. Clin Sci (Lond). 2011 Sep;121(6):267-78
- Dalle S, Van Roie E, Hiroux C, Vanmunster M, Coudyzer W, Suhr F, Bogaerts S, Van Thienen R, Koppo K. Omega-3 Supplementation Improves Isometric Strength But Not Muscle Anabolic and Catabolic Signaling in Response to Resistance Exercise in Healthy Older Adults. J Gerontol A Biol Sci Med Sci. 2021 Feb 25;76(3):406-414
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