Should athletes take omega-3 supplements? Current evidence for recovery, adaptation and performance
Oliver Hayman, Emma Squires, Chris McGlory, Stuart R. GrayPurpose of review
To evaluate whether long-chain n-3 polyunsaturated fatty acid supplementation provides meaningful benefits for recovery, training adaptation or performance in athletic populations, while distinguishing mechanistic plausibility from demonstrated functional effects.
Recent findings
Recent data from athletic populations show that Omega-3 Index (O3I) values commonly fall below proposed cardioprotective thresholds, although athlete-specific targets remain unvalidated. Meta-analyses and controlled trials suggest that supplementation may modestly reduce muscle soreness and attenuate selected losses of muscle function following damaging exercise. However, findings are inconsistent across formulations, doses and outcomes, and benefits do not translate reliably into improved strength, endurance, power or sport performance. Evidence concerning female, masters and contact-sport athletes is limited.
Summary
Routine supplementation cannot at present be recommended for all athletes. Targeted supplementation may be considered following dietary and, wherever appropriate, biomarker assessment, while recognizing that benefits during unusually damaging or congested training remain unproven.