By Jackie Shemaria, Graduate Student in Dietetics, Coordinated Program
Do you know that feeling of waking up in the morning, the day after a vigorous workout where your muscles are so sore, they’re almost screaming at you? That’s when you know you’ve pushed your body to the limit where even simple daily movements feel intense. This soreness in our muscles is known as exercise-induced muscle damage. Our muscles become inflamed and temporarily torn from exercise, resulting in a feeling of soreness that could last for up to 7 days. Inflammation markers in our blood, including TNF-a, IL-6, and other inflammatory cytokines, express the level of inflammation in our body and are widely used in research.
Research studies have examined the possible benefits of omega-3 fatty acid supplementation on exercise-induced muscle damage relating to perceived muscle soreness, muscle recovery, peak power, maximal voluntary muscle contraction, and improved performance.
What are omega-3 fatty acids?
Omega-3 monounsaturated fatty acids are a type of fat that our bodies cannot make naturally. Therefore, we require them in our diet from food sources or supplements. Some great sources of omega-3 fatty acids are from cold-water fish such as salmon, albacore tuna, and anchovies. For my vegetarians out there, flax seeds, chia seeds, walnuts, and soy are also good sources of omega-3 fatty acids. Fish oil supplements are another great option to get those omega-3’s in. Three forms of omega-3 fatty acids are docosahexanioc acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA). DHA and EPA are found in animal sources and supplements, while ALA is from plant sources.
The American Heart Association recommends two 3 oz servings of cold-water fish per week, providing about 1.5 grams of omega-3 fatty acids per 3 oz serving. For those who don’t eat fish, a safe amount of supplemental fish oil should not exceed 3 grams per day. Fish contain healthy fat and lean protein, which are beneficial for our cardiovascular health. Aside from anti-inflammatory properties, omega-3 fatty acids reduce the risk of cardiovascular disease, blood clots, plaque buildup in our arteries, and help to lower blood triglyceride levels. Too many omega-3 fatty acids, though, may suppress the beneficial inflammatory response of our immune system due to its anti-inflammatory properties.
What does the evidence show?
The study conducted by Kyriakidou, et al. examined the effects of omega-3 supplementation on exercise-induced muscle damage with 14 male participants between the ages of 20-30 for 4 weeks. The participants were randomly placed into either the omega-3 supplementation group with 3 fish oil capsules per day or the placebo group with 3 collagen capsules per day. Collagen may seem like an odd placebo, but there is no evidence in the literature that collagen has pro or anti-inflammatory effects to alter their findings. Fish oil capsules contained 1040 mg (715 mg EPA, 286 mg DHA) which were taken before, during, and after exercise totaling 3 grams per day. The researchers studied perceived muscle soreness, maximal voluntary muscle contraction, peak power, and improved performance between both groups. They found significant improvements in perceived muscle soreness and decreased inflammatory marker IL-6 in the omega-3 group only. There were no differences in IL-6 between groups, making the main significant effect in this article decreased muscle soreness in the omega-3 group.
The Main Takeaway
Omega-3 polyunsaturated fatty acids’ natural anti-inflammatory effects in daily fish oil supplements may benefit exercise-induced muscle damage by reducing perceived muscle soreness. They may not be as effective toward improving peak power, maximal voluntary muscle contraction, and athletic performance. A general diet rich in omega-3’s are protective against chronic inflammation, cardiovascular disease, and artery plaque buildup known as atherosclerosis. Overall, including omega-3 fatty acids in our diet is beneficial to our health in amounts up to 3 grams per day through dietary sources or fish oil supplements. Supplementation of fish oil is not necessary for everyone due to our individual metabolism and health conditions. Although research has shown many benefits of omega-3 fatty acid supplementation, it is best to consult your doctor or dietitian to ensure this new supplement is right for you.