What are the most suitable sources of omega-3 for athletes?
Kindest,
Even for athletes, the best sources of Omega 3 are those that provide preformed EPA and DHA, i.e., marine oils (fish oil, cod liver oil, krill oil, and microalgae oil).
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the two molecules that perform the activities attributed to Omega 3, such as reducing post-exercise inflammation. Theoretically, they can be obtained from their precursor, alpha-linolenic acid (ALA), which is the Omega 3 abundant in "terrestrial" plant sources, such as walnuts, flax seeds, and derived oils. Unfortunately, however, the human body is not a good producer of EPA and DHA: the amount of ALA that it can convert into DHA is less than 1% in men and slightly higher in women; nor is the efficiency of converting ALA into EPA satisfactory.
This is why taking preformed EPA and DHA is the best choice:
- It provides you with the Omega 3 you need immediately;
- It helps you adjust the dosage: the recommended doses for obtaining the desired benefits refer to EPA and DHA.
Another good reason to take Omega 3 in the form of EPA and DHA concerns dosage. Often, in the case of athletes, high doses are recommended, even exceeding 1 gram per day. Meeting these 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 per day of ALA to get the EPA and DHA you need.
For this reason, I generally suggest that athletes:
- to include fish in their weekly diet (unless specifically contraindicated, such as in the case of an allergy), choosing fatty species such as sardines, anchovies, and small mackerel, rich in EPA and DHA, 1-2 times a week;
- prefer Omega 3 supplements based on marine oils:
- cod liver, if you need to combine EPA and DHA intake with vitamin A and vitamin D intake;
- fish, available in highly concentrated formulations;
- krill oil, for those who are allergic to fish (but not shellfish) and want to take advantage of the antioxidant power of astaxanthin, whichkrill oil is richin;
- made from microalgae, suitable for vegetarians and vegans and those allergic to fish or shellfish.
For personalized advice, I recommend consulting a nutritionist who can assess your individual needs.
Sincerely,
Dr. Silvia Soligon, PhD
Nutritionist
