The Importance of EPA and DHA for Athletes
Often, when an athlete visits a nutrition professional, they arrive with a solid foundation of knowledge and beliefs about the nutrients they need to consume throughout the day. And often, they take these nutrients (and other substances) not only through food but also in the form of dietary supplements.
This is supported by statistics reported in scientific literature, showing that as many as 85% of elite athletes take at least one ergogenic supplement. “Athletes often resort to dietary supplements to increase their metabolic capacity, delay the onset of fatigue, improve muscle hypertrophy, and shorten recovery time,” explain Maria Alessandra Gammone and colleagues in Nutrients.
Surveys of the sports supplements market confirm interest in these products among Italian athletes as well. According to research published by Businesscoot, in 2018 alone, 32 million people in Italy used sports supplements.
Nevertheless, there are still many cases where the dietary habits of athletes need at least some correction. “A significant portion of the studied populations do not meet dietary goals [set] for macro- and micronutrients,” note Frank Thielecke and Andrew Blannin, also in Nutrients, pointing out that among the macronutrients consumed in suboptimal quantities by athletes are marine-derived Omega-3s EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
Yet, EPA and DHA have been under scrutiny in numerous studies highlighting properties and benefits useful for those who practice sports. Their possible areas of application are at least three:
1. improved performance;
2. improved post-exercise recovery;
3. reduced risk of injuries and pathologies.
In theory, the needs for EPA and DHA in adulthood identified by the Italian Society of Human Nutrition (SINU) could be met with a balanced diet that includes fatty fish varieties such as anchovies, sardines, and salmon. In practice, however, one must consider individual athlete needs (such as allergies or the exclusion of fish for ethical reasons) and the fact that research like the aforementioned suggests that higher doses of EPA and DHA are needed to achieve these benefits than those recommended by SINU for the general population.
Thus, EPA and DHA supplements, integrated into a varied and balanced diet, become essential allies for athletes who want to protect their health while improving their performance and recovery capacity after training or competition.
EPA and DHA for athletes: nutrients against inflammation
The main reason EPA and DHA can exert so many beneficial effects in athletes is their strongly anti-inflammatory and antioxidant nature. These are, in fact, polyunsaturated fats of the Omega-3 series—more precisely, their biologically active forms—and it has been known for years that Omega-3s help keep inflammation and oxidative stress in check.
Years of research have accumulated ample evidence of Omega-3s' ability to modulate white blood cell activity by inhibiting chemotaxis, interactions with the endothelium, expression of adhesion molecules, and production of cytokines, prostaglandins, and leukotrienes with pro-inflammatory properties.
Moreover, in addition to being precursors of eicosanoids with lower inflammatory potential compared to those derived from Omega-6s (which are particularly abundant in modern Western diets), Omega-3s are the starting material for the production of molecules capable of resolving ongoing inflammation (resolvins, protectins, and maresins).
Omega-3s obtained through food are incorporated into cell membranes, modulating their fluidity and organization; their action also involves regulating well-known pro-inflammatory factors (such as NF-kB, which they inhibit) and anti-inflammatory ones (such as PPAR-γ, which they activate).
Inflammation and oxidative stress in sports
All this is potentially very useful to athletes who, every time they engage in physical activity, face a physiological increase in inflammation and oxidative stress and an alteration of their immune defenses.
Oxidative stress is promoted by the increase in oxygen flow to active muscles, which leads to the production of free radicals. The importance of controlling this phenomenon is highlighted by evidence suggesting that reducing reactive oxygen species generation can improve athletes' immune defenses and performance.
Inflammation must also not be left unchecked. While short-term inflammation is useful for responding to exercise, chronic inflammation is detrimental.
EPA and DHA for athletes: broad-spectrum benefits
Thanks to their effects on the immune system, inflammation, and oxidative stress, Omega-3s support better post-exercise recovery. Specifically, EPA and DHA have been associated with reductions in inflammation markers (such as TNF-α), muscle damage markers (like myoglobin and creatine kinase), and muscle soreness.
But that’s not all: scientific literature suggests that EPA and DHA may promote muscle protein synthesis and increases in lean mass and strength, with effects on neuromuscular activity likely due to altered membrane composition and fluidity.
In muscles, DHA has also been associated with increased lipid oxidation, insulin sensitivity, and glycolytic capacity. More generally, Omega-3s may reduce lipid accumulation in type I muscle fibers and improve metabolic flexibility.
Additionally, Omega-3s have been associated with:
- better cardiorespiratory fitness, including increased VO2 max and endothelial function, reduced oxygen consumption, lower diastolic pressure, and anti-arrhythmic effects;
- reduced frequency and duration of upper respiratory tract infections, which are more common in endurance athletes;
- positive effects against arthritis, including reduced incidence, severity, pain, stiffness, and use of analgesics;
- reduction of head trauma markers;
- improved emotional stability, often challenged in competitive athletes.
Finally, the anti-inflammatory properties of EPA and DHA may be useful against exercise-induced bronchospasm.
How much EPA and DHA for athletes?
As mentioned, athletes seeking the benefits of Omega-3s as suggested by scientific studies must consume quantities of EPA and DHA well above the 250 mg total daily intake recommended for the general adult population by SINU.
Effects on muscle soreness have been observed in studies involving daily doses ranging from 540 mg to over 4 grams of EPA and DHA over periods of 7 to 70 days; to reduce oxidation and inflammation markers from eccentric exercise damage, between 1.8 and 3 g of EPA and DHA daily for 4–8 weeks are needed.
Therefore, gram-level dosing is essential. In their aforementioned publication in Nutrients, Thielecke and Blannin concluded that to improve performance and post-exercise recovery, 1.5 to 2 grams per day are needed, emphasizing that competitive athletes require even higher doses.
As for timing, it’s important to remember that Omega-3s take at least 2 weeks to be incorporated into cell membranes and modify their composition—something to keep in mind ahead of intense training periods or scheduled competitions. According to Thielecke and Blannin, supplementation should continue for at least 6–8 weeks to improve performance and recovery, and competitive athletes should take them longer than amateurs.
Long-term supplementation helps reduce inflammation and muscle soreness, improving muscle function as well; in cases of low compliance, acute high-dose supplementation (1 g of high-EPA fish oil per 10 kg of body weight) may benefit muscle performance and strength recovery, though without clear anti-inflammatory effects.
For other benefits, current data also suggest sticking with gram-level daily dosing.
Which supplement to recommend?
Given the high doses and long durations, the most suitable products for athletes are those not only with high freshness and purity profiles (which also equate to health safety), but also with high enough concentration to reach the required doses with the fewest capsules per day.
We recommend Omegor® Vitality 1000: discover its features by visiting our shop!
Bibliographic references:
Businesscoot. The sports supplement market – Italy (2023). Update: 11/10/2023. Last viewed: 12/03/25
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