The importance of omega-3 in competitive sports

In both Germany and the US, particularly low levels of omega-3 fatty acids are found in elite athletes. The HS-Omega-3 Index® method was used to analyze the levels of the important marine omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in red blood cells. The range of 8-11%, considered optimal, is on average much lower in athletes.

Severe depression

The risk of developing depression is higher in elite athletes than in average populations. The higher is the omega-3 content in red blood cells, the lower is the risk of major depression. Several meta-analyses confirm that administering EPA and DHA alone, as well as in combination with conventional psychiatric therapy, is effective in preventing and treating depression. High levels of the fatty acid EPA further enhance the effect, highlighting the anti-inflammatory aspects in efficacy. For this reason, guidelines are now beginning to recommend omega-3 fatty acids EPA and DHA in the therapeutic treatment of depression.

Cognitive functions and brain damage in athletes

Traumatic brain injury is more common in sports such as soccer or American soccer. This usually involves structural brain damage, which can reduce brain performance. Complex brain functions and aspects of brain structure such as memory are known to be related to the amount of EPA and DHA in red blood cells. For example, a four-week study of female soccer players in the Spanish first division showed that efficiency, accuracy and reaction time improved when they took 3.5 g of EPA and DHA per day compared to the placebo group.

The results of intervention studies on cognitive functions such as memory, abstract reasoning and similar complex brain functions were also positive at a dose above 800 mg DHA per day. Thus, it can be concluded that the cognitive functions of athletes in sports with repetitive traumatic brain injury benefit from high levels of EPA and DHA.

The effect of omega-3 on muscles

Several intervention studies have examined the effect of taking omega-3 fatty acids before a physical exertion that may cause muscle soreness. It was found that omega-3 minimizes or even prevents muscle soreness. It was found that not only was swelling of the muscle absent, but also the loss of strength typically associated with muscle soreness.

Similar effects have also been shown after already training by taking a single dose of omega-3. This is evidenced by data from British soccer players. High levels of omega-3 fatty acids in the body have also been shown to help reduce "age-related" muscle loss.

The effect of omega-3 on the heart

Compared to average populations, competitive athletes are at increased risk of sudden cardiac death. Low levels of the marine omega-3 fatty acids EPA and DHA are 10 times more likely to cause sudden cardiac death than high levels of omega-3.

An intervention study among patients with cardiovascular disease showed that intake of omega-3 reduces sudden cardiac death in patients with coronary heart disease.

The effect of omega-3 on joints

The anti-inflammatory effects of EPA and DHA are also likely responsible for the significant relief of pain and other symptoms in patients with rheumatoid arthritis documented in meta-analyses. More research has been done on arthritis and osteoarthritis in cats and dogs. In both species, mobility and pain can be improved by administration of the two marine omega-3 fatty acids.

In humans, high concentrations of EPA and DHA also seem to accelerate the healing process (for example, after knee surgery). However, this has not yet been systematically studied.

Sources and dosage of EPA and DHA

Mackerel, salmon, tuna and other cold-water fish are particularly rich in the omega-3 fatty acids EPA and DHA. However, it should be noted that long-lived predatory fish such as tuna are at the bottom of the food chain and thus absorb a large number of heavy metals and toxins during the life cycle. Therefore, frequent consumption of these fish is not recommended.

While farmed fish contain less and less omega-3 because the feed used contains less omega-3, wild-caught fish move more and thus contain less fat overall. If one wants to take a certain dose of EPA and DHA per day, supplementation with fish oil preparations with guaranteed omega-3 content or a plant-based algae oil as a vegan alternative is the only remaining option. In high-quality manufacturers, a thorough cleansing of toxins and other impurities takes place during the manufacturing process.

For optimal absorption and processing of omega-3 fatty acids in the body, omega-3 supplements should always be taken along with a main or high-fat meal. This approach activates fat digestion and maximizes bioavailability. To bring the omega-3 index to the target range of 8-11%, a maximum of 5 g of omega-3 (EPA and DHA) per day is usually needed.

Conclusion

The average omega-3 index in athletes is well below the target range of 8-11%. This results not only in a lower life expectancy - partly due to the increased risk of sudden cardiac death - but also in reduced function of the muscles, cardiovascular system, brain and other organs that are under particular stress in competitive sports.

Prof. Dr. Clemens von Schacky was chief physician in cardiology at the "Medical Park Sankt Hubertus" and is head of preventive cardiology at the University of Munich LMU. He is an expert in the field of cardiology and is directly involved in professional circles on the topic of omega-3 fatty acids.

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