What are Omega 3’s?
Omega 3’s are a group of polyunsaturated fatty acids that are largely classified as essential, meaning they must be consumed via dietary intake. The most common Omega 3’s are:
- Eicosapentaenoic Acid or EPA, found in fatty fish or fortified foods
- Docosahexaenoic acid or DHA, found in fatty fish or fortified foods
- Alpha-Linolenic Acid or ALA, found in plants
Omega 3’s play an important role in cellular functioning (e.g. cell signaling, membrane fluidity & structure) and help regulate the nervous system, blood pressure, hematic clotting, glucose tolerance, and inflammatory processes.1
A review in Nutrients highlighted the benefits of Omega 3’s for athletes including supporting training adaptation and skeletal muscle metabolism.1 Additionally, the anti-inflammatory and antioxidant benefits of Omega 3’s may help with performance and recovery from exercise. 1
How much Omega 3 do you need?
According to the National Institutes of Health, the adequate intake for adult females (age 19+) is 1.1g per day vs. 1.6g/day for adult males.2 However, most adults are meeting these needs in the form of ALA suggesting dietary intake of DHA and EPA may not be sufficient.2 Further, according to a 2021 review by Wohlgemuth et al in the Journal of the International Society of Sports Nutrition, female athletes may need 1-3g/day.3
Starting with a baseline nutritional assessment can help you determine if your dietary intake of nutrients, including Omega 3’s, are sufficient to support your health and to meet your needs as an athlete. However, an analysis of dietary intake analysis may not tell the whole story. Using biomarker testing to determine nutrient status is important in establishing a comprehensive individualized nutritional strategy.
To help our athletes understand their Omega 3 status, we are proud to announce our affiliation with OmegaQuant, the premier provider of Omega 3 nutritional status testing. OmegaQuant’s proprietary Omega 3 Index provides a simple and effective way to understand Omega 3 status. Use referral code L5F4NPBPSI to get 5% off testing.
Interested in learning more about our nutrition services? Schedule a complimentary 15’ call today.
——————
References
1Gammone, M. A., Riccioni, G., Parrinello, G., & D’Orazio, N. (2018). Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport. Nutrients, 11(1), 46. https://doi.org/10.3390/nu11010046
2National Institutes of Health: Office of Dietary Supplements. (2022, July 18). Office of dietary supplements – omega-3 fatty acids. NIH Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
3Wohlgemuth, K.J., Arieta, L.R., Brewer, G.J. et al. Sex differences and considerations for female specific nutritional strategies: a narrative review. J Int Soc Sports Nutr 18, 27 (2021). https://doi.org/10.1186/s12970-021-00422-8
