High performance sport increases your need for omega-3, which counteracts inflammation

The essential omega-3 fatty acids support many metabolic processes, especially the two forms, EPA and DHA, which are found in oily fish and fish oil supplements. The concentration of omega-3 in our cells is affected by what we eat and our level of physical activity. Intense physical training can actually lower the cellular content of DHA and increase the concentration of saturated fatty acids, thereby increasing the risk of inflammation, cell damage, and aching joints. This was shown in a study of high performance runners. The researchers therefore recommend taking fish oil as a way of preventing injuries and pain. Fish oil supplementation is generally a good idea if you have inflammation in your joints or other places.

All cell membranes contain various saturated and polyunsaturated fatty acids that are biological building blocks with a protective effect and support a number of different metabolic processes. Both omega-3 and omega-6 are polyunsaturated fatty acids. We are unable to synthesize these, so we need them from our diet. We primarily get omega-6 in the form of linoleic acid (LA) from plant oils, nuts, and kernels. Omega-3 fatty acids are mainly found in oily fish in the form of EPA and DHA, which we also have in our cell membranes. Linseed oil, rapeseed oil, walnuts, and chia seeds also contain omega-3 but in the form of ALA (alpha-linolenic acid), which many people have difficulty with converting and utilizing. It is important to balance one’s intake of omega-3 and omega-6 to maintain the right ratio.
The red blood cells that carry oxygen to all parts of the body also contain saturated and polysaturated fatty acids. The purpose of the new study was therefore to investigate whether the combination of different fatty acids in the red blood cells in high performance runners changes over the course of a training season. A total of 21 healthy men with an average age of 23 years took part in the study. All participants had at least five years of experience with national and international competition. Once every three months, blood samples were drawn during the training season.
According to the results, the runners had lower concentrations of omega-3 in their red blood cells (especially DHA) at the end of their training season. Also, they had lower concentrations of the omega-6 fatty acid called arachidonic acid (AA). In addition, the runners had higher concentrations of the two saturated fatty acids, stearic acid and palmitic acid.
The researchers concluded that intensive training alters the lipid profile in the membrane of red blood cells by increasing the amount of saturated fatty acid and lowering the amount of polyunsaturated fatty acids. They recommend that high performance runners focus on getting a sufficient quantity of polyunsaturated fatty acids, especially DHA, in order to prevent a deficiency.

Why high performance athletes must make sure to get enough omega-3

Sport is good for you, but high performance sport and arduous training may result in physical injuries, chronic inflammation, and disease. The nutrient content in our diets plays a major role, not just for energy turnover but for protecting cells and tissues.
Omega-3 and omega-6 are particularly important in relation to inflammation, which is a normal reaction to cell damage. Roughly speaking, omega-6 fatty acids cause inflammation, while omega-3 fatty acids do the opposite and are anti-inflammatory. It is important to prevent the inflammatory processes. Many high performance runners and athletes have inflammation in their knee joints or other places, and it is important that this does not turn into a chronic problem or gets out of hand in other ways. Omega-3 fatty acids are vital because they are anti-inflammatory, and it is important to balance your intake of omega-3 and omega-6.
Make sure to get omega-3 from oily fish like herring, mackerel, and salmon, or take a fish oil supplement. In connection with inflammation, take at least four grams of fish oil daily. Also beware that the optimal effect of taking fish oil is seen after a month or so.

Reference:

Francisco Javier Alves Vas et al. Changes in the Fatty Acid Profile in Erythrocytes in High-Level Endurance Runners during sports Season. Nutrients. 2024