Why Omega 3 is a must for sports people

Omega-3 fatty acids are found in oily fish, seafood and seaweed. It is advisable though to take a regular fish or algae oil supplement. Sports people who take a daily Omega-3 supplement report that they suffer less from inflammation, their injuries are not as bad and their mental focus has improved.This can easily be explained by the fact that Omega-3 fatty acids are converted in the body into hormone like substances (prostaglandins) that have an anti-inflammatory effect.

Experiments were conducted at the universities of Memphis (US) and Tehran (Iran) with an Omega-3 product from Minami Nutrition. The blood of trained sports people who took a fish oil supplement had a lower basic level of marker substances (e.g. CRP) that point to an inflammatory reaction and/or a higher level of protection from antiinflammatory substances (e.g. IL-2).

Researchers concluded that an Omega-3 supplement is definitely beneficial at the start of the sporting season (when muscles and joints are not quite as supple and strong) and for recreational sports people (so called 'fair weather players'). Well trained sports people also benefit from a daily supplement but because their bodies are in better condition they are more resistant to inflammatory reactions anyway.

Overtraining, on the other hand, promotes the proliferation of free radicals and inflammatory reactions in the muscle tissue. Research has also shown that starting even moderately intensive training has the same impact on the muscles, resulting in an increased risk of injury and inflammation. This can be compensated by taking extra Omega-3 fatty acids.

The intake of extra Omega-3 fatty acids not only has an anti-inflammatory effect, it also has a positive impact on heart and cardiovascular health. Omega-3 fatty acids have health promoting effects that are very similar to those of exercise in general.

As with exercise, they lower triglycerides and raise good (HDL) cholesterol, lower blood pressure, increase the oxygen supply to the heart muscle during physical effort and thus decrease the risks posed by cardiovascular disorders such as atherosclerosis, thrombosis and other heart problems. Similar to exercise, Omega-3 also increases the basic etabolism, enhances bone mass and alleviates depression.

With sports that demand long, intense focus and concentration (such as golf and tennis), Omega-3 is a definite plus. After all, 60% of the brain is made up of fat, mainly DHA (Omega-3) and AA (Omega-6). A study carried out at Leiden University with Minami's MorEPA  fish oil supplement demonstrated that students who took a fish oil supplement were able to increase their mental efforts. A daily Omega-3 supplement would, therefore, definitely produce results on the golf course or tennis court.

Research has shown that the intake of Omega-3 fatty acids can help alleviate effort induced asthma. The latter occurs significantly more often in top sports people than in recreational sports people or people who do not practise any sport at all. This is thought to be due to the increased exposure to allergens that irritate the lungs and an excessive intake of cold, dry air.

For sports people a diet with a good balance between Omega-6 and Omega- 3 is an absolute must in order to prevent inflammation of the muscles or joints and sustain concentration. It is advisable, therefore, to reduce your intake of Omega-6 rich oils such as corn, sunflower, safflower and soy oil and to replace them with olive, canola, flax seed and perilla oil.

Adopt a healthy Mediterranean style diet and take a fish or algae oil supplement with 1000-2000 gram EPA+DHA each day, particularly if you are a top competitive sports person or practise sport intensively.

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