How long does it take to experience the benefits of omega-3 on recovery?

Dear Sir/Madam,

At the current state of knowledge, there is no clear indication of the duration of supplementation required to experience the benefits of Omega-3 on recovery from physical activity. However, data published in scientific literature provide some insights for setting up an effective supplementation strategy:

• To support recovery, Omega-3 must be incorporated into cell membranes and exert an anti-inflammatory effect;
• The minimum duration of supplementation should be at least 4 weeks;
• Professional athletes may need to take Omega-3 at higher doses and for longer periods compared to amateurs;
• The Omega-3 to be taken should come from marine sources (EPA - eicosapentaenoic acid - and DHA - docosahexaenoic acid), such as Taking Omega-3 supplements may also influence performance and strength; however, to achieve these benefits, the dosages would need to be very high.

  To identify the most suitable supplementation protocol for your case, I recommend consulting a nutritionist specialized in sports nutrition.

  Best regards,

  Dr. Silvia Soligon, PhD
  Nutritionist

  References:

  Fernández-Lázaro D, Arribalzaga S, Gutiérrez-Abejón E, Azarbayjani MA, Mielgo-Ayuso J, Roche E. Omega-3 Fatty Acid Supplementation on Post-Exercise Inflammation, Muscle Damage, Oxidative Response, and Sports Performance in Physically Healthy Adults-A Systematic Review of Randomized Controlled Trials. Nutrients. 2024 Jun 27;16(13):2044. doi: http://doi.org/10.3390/nu16132044

  Makaje N, Ruangthai R, Sae-Tan S. Effects of Omega-3 Supplementation on the Delayed Onset Muscle Soreness after Cycling High Intensity Interval Training in Overweight or Obese Males. J Sports Sci Med. 2024 Jun 1;23(2):317-325. doi:  

  Thielecke F and Blannin A. Omega-3 Fatty Acids for Sport Performance-Are They Equally Beneficial for Athletes and Amateurs? A Narrative Review. Nutrients. 2020 Nov 30;12(12):3712. doi: http://doi.org/10.3390/nu1212371210.3390/nu12123712