How long does it take to feel the benefits of omega-3s on recovery?
Kindest,
Based on current knowledge, there is no clear indication of the intake times required to perceive the benefits of Omega 3 on recovery from physical activity. However, the data published in scientific literature offer some ideas for setting up an effective supplementation program:
- To promote recovery, Omega 3 must be incorporated into cell membranes and exert an anti-inflammatory effect.
- the minimum duration of employment should be 4 weeks;
- Professional athletes may need to take Omega 3 in higher doses and for longer periods than amateurs.
- The Omega 3s to be taken are those of marine origin (EPA - eicosapentaenoic acid - and DHA - docosahexaenoic acid), therefore from fish oil, krill oil, or microalgae oil (also suitable if you are vegetarian, vegan, or allergic to fish or shellfish).
Taking Omega 3 supplements could, however, affect performance and strength; to achieve these benefits, however, the dosages would need to be very high.
To identify the most suitable supplementation protocol for your case, I recommend consulting a nutritionist who specializes in sports nutrition.
Sincerely,
Dr. Silvia Soligon, PhD
Nutritionist
Bibliographic references:
Fernández-Lázaro D, Arribalzaga S, Gutiérrez-Abejón E, Azarbayjani MA, 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 Jun 27;16(13):2044. doi: 10.3390/nu16132044
Makaje N, Ruangthai R, Sae-Tan S. Effects of Omega-3 Supplementation on the Delayed Onset Muscle Soreness after Cycling High Intensity Interval Training in Overweight or Obese Males. J Sports Sci Med. 2024 Jun 1;23(2):317-325. doi: 10.52082/jssm.2024.317
Thielecke F and Blannin A. Omega-3 Fatty Acids for Sport Performance—Are They Equally Beneficial for Athletes and Amateurs? A Narrative Review. Nutrients. 2020 Nov 30;12(12):3712. doi: 10.3390/nu12123712
