Do omega-3 help reduce muscle inflammation?
Dear Sir/Madam,
Data published in scientific literature suggest that Omega-3 may help reduce inflammation, including at the muscle level.
In fact, muscle inflammation after physical activity is a completely normal and useful phenomenon: it is a stimulus for muscle renewal and the synthesis of new lean mass. However, this inflammatory reaction must be limited in time; if it lasts too long, it can cause damage, particularly by hindering recovery.
The two Omega-3 fatty acids abundant in fish and in https://www.omegor.com/blogs/speciali-omega-3/gli-omega-3-origine-marina-riducono-molecole-dellinfiammazione?_pos=15&_sid=40cddeecc&_ss=rmarine oils (EPA – eicosapentaenoic acid – and DHA – docosahexaenoic acid) are precursors of molecules with anti-inflammatory tendencies; in addition to regulating the activity of white blood cells involved in inflammation, they are also the raw material for the production of substances that resolve it (resolvins, protectins, and maresins). For this reason, https://www.omegor.com/blogs/alimentazione/combatti-l-infiammazione-con-l-olio-di-pesce?_pos=8&_sid=40cddeecc&_ss=r and have been tested as post-exercise anti-inflammatories.
Among the data supporting their usefulness against muscle inflammation are:
- the reduction of IL-6 (interleukin 6) levels, a well-known inflammation marker, after exercise1,2;
- the post-exercise reduction of TNF-α (Tumor Necrosis Factor α) levels, another well-known inflammation marker3.
In all cited cases, the reduction in inflammation was associated with the intake of preformed sources of EPA or DHA (800–1000 mg per day of DHA or a mixture of EPA+DHA) for at least 14 days, starting 7–28 days before physical activity.
Although further studies are needed to define dosages and timing, current knowledge suggests that high amounts of marine-derived Omega-3 should be taken for at least 2 weeks to appreciate their effects.
For personalized guidance, I recommend consulting a sports nutritionist, who will assess all your needs to create the most suitable supplementation plan for your situation.
Best regards,
Dr. Silvia Soligon, PhD
Nutritionist
1. doi: http://doi.org/10.1519/JSC.0000000000000617
2. doi: 3. doi: http://doi.org/10.1186/s12970-015-0073-z
