Fish Oil for Athletes: A Review of the Evidence

Supplementing with fish oil, which is high in omega-3 fatty acids, has been promoted as a way to improve athletic performance and recovery. Supplementing with Fish Oil has been studied for years, but the results have been conflicting. A recent systematic review published in the Journal of the International Society of Sports Nutrition set out to assess the available literature on the use of fish oil supplements in athletes. The review examined 12 studies on fish oil supplementation in athletes from a variety of sports, including endurance sports such as running and cycling, as well as strength-based sports such as weightlifting and powerlifting. 

The Benefits of Using Fish Oil 

Fish oil supplements have been shown to improve a variety of health outcomes, including cognitive function and mood, cardiovascular dynamics in cyclists, and muscle recovery. Furthermore, studies have shown that fish oil supplements can lower pro-inflammatory cell responses like TNF-alpha, as well as lipid peroxidation and post-exercise nitric oxide. With the exception of cases of exercise-induced bronchoconstriction, no significant benefits have been found in terms of endurance exercise performance, training adaptations, muscle force, or lung function (EIB). 

The Negative Effects of Using Fish Oil 

An important aspect of the fish oil supplement research was determining whether there was any evidence of negative effects on performance. Any reported side effects were found to be relatively mild, with only one case of a duodenal ulcer associated with high-dose fish oil intake. It is also worth noting that many of the randomised controlled trials (RCTs) that reported positive effects for fish oil supplements used doses that could be obtained by eating oily fish. This should be taken into account, given the scientific literature's concerns about the quality of fish oil supplements, as outlined in the review. DHA and EPA (long-chain polyunsaturated fatty acids present in fish oil) are naturally found in seafood such as algae and crustaceans, and to a lesser extent in dairy and meat (the diet of the animal influencing the omega 3 fatty acid content). 

Should I take Fish Oil? 

Based on this review, it's hard to say. Fish oil supplements have been studied for years, with mixed results. While some studies have found that fish oil supplementation may improve athletic performance and recovery, others have not. The review's authors conclude that there is some evidence that fish oil supplementation may benefit athletes, but more research is needed to determine the optimal dosage and duration of fish oil supplementation, as well as to identify the specific populations of athletes who may benefit the most. 

Our Recommendation on Taking Fish Oil 

It is important to assess an athlete's omega-3 status before deciding on the need for fish oil supplementation. This can be accomplished by determining fatty acid profiles, which can provide objective insight into whether or not a particular athlete would benefit from fish oil supplements. It is critical to avoid omega-3 deficiencies, especially for vegan athletes who are at a higher risk of DHA and EPA deficiency. Furthermore, if the athlete is open to it, it is recommended to encourage the consumption of dietary sources of DHA and EPA such as seafood, algae, crustaceans, and, to a lesser extent, dairy and meat. Furthermore, an athlete's omega-3 status should be monitored on a regular basis, and supplementation should be adjusted as needed. This is because DHA and EPA have been shown to improve an athlete's mental health and well-being.