Benefits of Omega-3 on Inflammation, Muscle Damage, and Sports Performance: A Systematic Review
Oxidative stress occurs when free radicals exceed the body’s antioxidant capacity, causing damage to lipids, proteins, and DNA, as well as inflammation and muscle damage.
Physical activity increases the production of reactive oxygen species (ROS), which, if not balanced by antioxidants, can lead to fatigue, reduced sports performance, and muscle damage.
Omega-3 fatty acids, particularly EPA and DHA, are known for their anti-inflammatory properties and benefits for cardiovascular and brain health.
Studies show that omega-3 supplementation can reduce inflammation, improve muscle recovery and protein synthesis, optimize sports performance, and reduce muscle damage.
Omega-3s are a family of n-3 polyunsaturated fatty acids (PUFAs) used to treat a wide range of chronic diseases, primarily due to their antioxidant and anti-inflammatory properties, among others.
In this context, omega-3s could serve as post-exercise recovery agents and sports supplements that can improve performance by preserving and promoting skeletal muscle mass and strength.
However, there is no conclusive evidence on the potential effects of omega-3s on post-exercise biomarkers and sports performance in physically healthy adults.
The study is based on the PRISMA guidelines in Exercise, Rehabilitation, Sports Medicine, and Sports Science (PERSiST), where studies indexed in Web of Science, Scopus, and Medline were systematically reviewed to assess the effects of omega-3 on post-exercise inflammation, muscle damage, oxidative response, and sports performance in physically healthy adults.
The research was conducted on original articles published in the last 10 years up to May 5, 2024, with a controlled trial design where omega-3 supplementation was compared with a control group.
Among the 14,971 records identified in the search, 13 studies met the selection criteria. The duration of the interventions ranged from 1 day to 26 weeks of supplementation, and the doses used were heterogeneous.
Creatine kinase (CK) and lactate dehydrogenase (LDH) were significantly higher (p < 0.05) in the control group in 3 of the 4 studies where these markers were analyzed. C-reactive protein (CRP) was significantly higher (p < 0.05) in the control group in 2 of the 13 studies where this marker was analyzed. Results on delayed onset muscle soreness (DOMS) were mixed. Interleukin 6 (IL-6) showed improvements with supplementation, but tumor necrosis factor-α (TNF-α) showed no differences.
Consumption of n-3 PUFAs improved some indicators of oxidative stress, such as the reduced glutathione (GSH)/oxidized glutathione (GSSG) ratio. Additional evidence is needed to establish clear recommendations regarding the dose and length of n-3 PUFA supplementation. These could benefit the post-exercise inflammatory response, mitigate muscle damage, and reduce exercise-induced oxidative stress.
However, the studies did not assess omega-3 status at baseline or following supplementation, so the observations must be interpreted with caution.
Omega-3 supplementation could be a valuable ally for those who practice sports and want to improve their performance and reduce muscle damage. If your company is interested in creating or manufacturing an omega-3-based product
Source: Fernández-Lázaro, D.; Arribalzaga, S.; Gutiérrez-Abejón, E.; Azarbayjani, M.A.; 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, 16, 2044. https://doi.org/10.3390/nu16132044
