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Can omega 3 improve muscle function?
- By Patrick McCarthy (MSc)
- 5 Jul 2022
Can omega 3 improve muscle function?
Omega-3 is a nutrient that is commonly branded on the packaging and in marketing campaigns for foods including fish, chia, flaxseed oil, and others.
In fact, a flash of “Rich in omega 3” might be the difference between a consumer grabbing one product over another.”
But do people actually know what omega 3 fatty acids are and why we need them?
What is an omega-3 fatty acid?
Omega 3 is ‘essential’ (meaning we cannot make it in the body) fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
These polyunsaturated (poly = multiple double bonds) fatty acids are essential players in regulating inflammation, cognitive function, cell protection, and structure and muscle function (Source: Examine.com).
What does 'essential' mean in fats
Essential is a term that is normally reserved only for those nutrients that we cannot produce in the body, and technically we can produce EPA and DHA.
However, we convert these from the fatty acid ALA, which we must consume from the diet.
We also make very little EPA and DHA, even in the presence of plenty ALA, so, in that way they can be thought of as essential.
How does omega 3 work in the body?
First, let’s quickly discuss the ways in which omega 3 may improve health in your everyday human, before moving on to athletes.
Omega 3 fatty acids are a key component of our cell membranes and can regulate the actions of these cells and their receptors. They are also a precursor for the production of anti-inflammatory molecules known as eicosanoids and counterbalance the actions of omega 6 fatty acids.
These are known as pro-inflammatory (activate the inflammatory response). Both of these are important, but we consume a lot more omega-6 than omega-3!
What does fish oil do for your body?
Fish oil, which is the commonly supplemented form of omega 3, has been shown to improve blood lipid profiles, more specifically triglycerides in a host of studies (Source: Examine).
Despite not impacting the incidence of cardiovascular events, fish oil also seems to elicit small reductions in blood pressure, among those with high blood pressure (Source: NCBI).
Omega 3 is also shown to enhance muscle protein synthesis, the muscle-building process in the body when plentiful amino acids are available.
And finally, we have all heard about the cognitive benefits that omega 3 can provide right?
How could fish oil benefit athletes?
How muscle building works
The key process required for muscle growth is known as muscle protein synthesis.
This is catabolic (makes smaller things big) and essentially helps us to increase the size of our muscle fibers (hypertrophy) and the number of them (hyperplasia) in response to training.
However, this process is dependent on the amino acids we feed ourselves through complete sources of protein.
Studies on Omega 3 benefits for athletes
Emerging evidence now shows that omega 3 supplementation may help to amplify this protein synthesis response when in the presence of plentiful amino acids and insulin (Source: NCBI).
In this review, several studies showed improved muscle protein synthesis in the young, middle-aged, and elderly when supplemented with omega-3 fatty acids.
But it was not completely understood why. In one of the studies, it was concluded that it may have been due to an increased sensitivity of the muscle to nutritional stimuli (protein feeding) was the prevailing factor.
Muscle function in relation to omega 3
Another key role of omega 3 is that of an anti-inflammatory agent in the body (Source: NCBI). When we exercise and/or train, inflammation at the site of muscle will occur.
This is accompanied by an increase in the production of free radicals, harmful molecules that cause damage to our tissues.
Inflammation and Omega-3
Some of this inflammation is important to stimulate important changes in the muscle and cardiac tissue, so we get stronger and fitter, we don’t want too much of it. In fact, excessive inflammation can lead to muscle dysfunction, impaired performance, and injury.
Omega 3 fatty acids (EPA and DHA) are incorporated into a molecule known as a phospholipid. These are derived from fatty acids and are a major component of cell membranes.
Omega-3 fatty acids contribute to the production and release of eicosanoids, which are potent anti-inflammatory molecules, from these phospholipids (Source: NCBI).
These counterbalance the inflammatory effects of omega-6 fatty acids and help to mitigate excessive inflammation that can impair muscle function.
Muscle soreness and recovery in relation to omega 3
From the above information, it was then questioned whether omega-3 supplementation could in fact improve muscle recovery from exercise, by reducing the amount of inflammation that occurred. Some studies set out to answer that question exactly!
One study in untrained cyclists reported reductions in delayed onset muscle soreness (DOMS) in the 2 days after lower-body resistance training when supplementing with both EPA and DHA (Source: NCBI).
However, this was a 30-day supplementation prior to the exercise, not just a single dose!
How do I consume more Omega-3?
There are a variety of foods that provide ALA which is the raw material used for the formation of EPA and DHA. However, for this conversion, we need a very important enzyme that is highly competed for in the body. This reaction is therefore very inefficient and not a lot of ALA is converted to EPA and DHA.
Even if you consume a lot of ALA through food sources of flaxseed, chia, nuts and vegetable oils you may not be providing the body with sufficient omega-3 fatty acids. Fatty fish, especially salmon, is an excellent source of EPA and DHA, usually providing over 100% of your daily needs of omega 3.
When should I consider taking a fish oil supplement
If you are not eating fish several times per week, you may want to consider a fish oil supplement. It is recommended that we consume a minimum of 250 mg of EPA/DHA each day, but doses of up to 1000 mg have been recommended by the American Heart Association.
Is there a vegetarian/vegan alternative to fish oil?
Yep! However, the only known source of appreciable EPA/DHA apart from animal products is phytoplankton or as you may know algae.
Why should I choose algae oil instead of fish oil?
Algae Oil supplements provide a more sustainable, 100% plant-based alternative to fish oil with the same high-quality omega-3 fatty acids, in the same amounts.
We have recently launched our 100% natural algae oil -Plantforce Vegan Omega-3 - which has swiftly become one of our hottest and most popular products. People are now starting to think, why not consume a plant-based version of omega 3 if there is no difference from fish oil?
Wrap Up!
I hope you enjoyed this article and took something away from it regarding omega-3 supplementation. Although the evidence isn’t conclusive, there do appear to be several ways in which omega-3 fatty acids can enhance muscle function, growth, and recovery.
