Do omega-3s help reduce muscle inflammation?
Kindest,
Data published in scientific literature suggest that omega-3 fatty acids help reduce inflammation, even in muscles.
To tell the truth, muscle inflammation after physical activity is a completely normal phenomenon and, in itself, useful: it stimulates muscle renewal and the synthesis of new lean mass. However, this inflammatory reaction must be limited in time; in fact, if it lasts too long, it can cause damage, hindering recovery in particular.
The two Omega 3 fatty acids abundant in fish and marine oils (EPA - eicosapentaenoic acid - and DHA - docosahexaenoic acid) are precursors of molecules that tend to be anti-inflammatory; in addition to regulating the activity of white blood cells involved in inflammation, they are also the raw material for the production of substances that extinguish it (resolvins, protectins, and maresins). For this reason, they are considered allies against excessive inflammation and have been tested as post-exercise anti-inflammatories.
Data supporting their usefulness against muscle inflammation includes:
- the reduction in IL-6 (interleukin 6) levels, a known marker of inflammation, after exercise;
- the post-exercise reduction in TNF-α (Tumor Necrosis Factor α) levels, another well-known marker of inflammation.
In all the cases mentioned, the reduction in inflammation was associated with the intake of preformed EPA or DHA sources (800-1000 mg per day of DHA or a mixture of EPA+DHA) for at least 14 days, starting 7-28 days before physical activity.
Although further studies are needed to define dosages and administration schedules, current knowledge suggests that high amounts of marine-derived Omega 3 must be taken for at least 2 weeks in order to appreciate its effects.
For personalized advice, I recommend consulting a sports nutritionist, who will assess all your needs in order to prepare the most appropriate supplementation plan for your situation.
Sincerely,
Dr. Silvia Soligon, PhD
Nutritionist
1. doi: 10.1519/JSC.0000000000000617
2. doi: 10.1249/01.MSS.0000099112.32342.10
3. doi: 10.1186/s12970-015-0073-z
