What are the best sources of omega-3 for athletes?
Dear Sir/Madam,
Even for athletes, the best sources of Omega-3 are those that provide preformed EPA and DHA, namely marine oils (fish oil, cod liver oil, krill oil, and microalgae oil).
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the two molecules responsible for the activities attributed to Omega-3, such as reducing post-exercise inflammation. In theory, they can be obtained from their precursor, alpha-linolenic acid (ALA), which is the Omega-3 abundant in “terrestrial” plant sources like walnuts, flax seeds, and derived oils. Unfortunately, the human body is not an efficient producer of EPA and DHA: the amount of ALA converted into DHA is less than 1% in men and only slightly higher in women; and even the conversion efficiency of ALA into EPA is not satisfactory.
For this reason, taking preformed EPA and DHA is the best choice:
- It allows you to have the Omega-3 you need immediately available;
- It helps you manage dosages: the recommended amounts to achieve the desired benefits refer to EPA and DHA.
Another good reason to take Omega-3 in the form of EPA and DHA concerns dosages. Often, in the case of athletes, high doses are suggested, even above 1 gram per day. Meeting such dosages by taking ALA is ambitious, to say the least: with a conversion efficiency of less than 10%, you would need more than 10 grams of ALA per day to have the EPA and DHA you require.
For this reason, as a general guideline, I suggest athletes:
- Include fish in their weekly diet (unless there are specific contraindications, such as an allergy), choosing fatty species like sardines, anchovies, and small mackerel once or twice a week, as they are rich in EPA and DHA;
- Prefer Omega-3 supplements based on marine oils:
- Cod liver oil, if you need to combine EPA and DHA intake with vitamin A and vitamin D;
- Fish oil, available in highly concentrated formulations;
