Why Omega-3 is becoming increasingly important for active people
Omega-3 fatty acids, especially EPA and DHA, are increasingly the focus of sports science research. Studies suggest that these polyunsaturated fatty acids, as part of a balanced diet, could contribute to supporting certain bodily functions—including those relevant to physical exertion.
Omega-3 and recovery after exercise: What do studies say?
Potential role in reducing perceived stress
Some studies describe that fish oil may help alleviate subjective post-exercise symptoms such as muscle stiffness or fatigue. These effects appear to be more pronounced at higher doses, as observed in a study of over 30 young, athletically active men.
Aim and procedure of the study
Over a period of approximately 7.5 weeks, participants took either 2, 4, or 6 grams of fish oil or a placebo daily. Various parameters such as jumping power, agility, and subjective pain perception were then recorded before and after a demanding workout. The results showed that 6 g of fish oil daily, in particular, was associated with improved recovery.
Nutrition and performance: an interaction
Omega-3 sources in the diet
EPA and DHA are found primarily in fatty cold-water fish such as salmon, mackerel, and sardines. Fish oil-based supplements also offer a way to obtain them—for example, if your daily fish intake is low.
Meaning in the context of sporting activity
Omega-3 fatty acids have been linked in the literature to various bodily functions, including cardiovascular dynamics, muscle regeneration, and mental resilience. These effects are not specific to competitive athletes but also affect health-conscious individuals who are physically active.
Further studies on Omega-3 in sports
A systematic review published in the journal Advances in Nutrition examined, among other things, reaction times, mood, immune markers, and nitric oxide responses after exercise in athletes from various disciplines. Although further research is needed, interesting associations are emerging.
Conclusion: Omega-3 – A potential component of a sports-oriented diet
Omega-3 fatty acids can be a useful addition to a varied, balanced diet—especially for people with regular physical activity. They are not a substitute for a balanced diet or targeted medical treatment, but can be supportive when considered as part of a health-conscious lifestyle.
Note: According to EU Regulation (EC) No. 1924/2006 on nutrition and health claims, health claims may only be used if they are approved by EFSA. The information described above is based on scientific studies and does not constitute a therapeutic claim.