A recent review published in the journal Nutrients assessed the effects of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two omega-3 polyunsaturated fatty acids (n-3 PUFAs), on the health of athletes. The review, titled “Athletes Can Benefit from Increased Intake of EPA and DHA—Evaluating the Evidence,” examined the benefits and risks of DHA and EPA supplementation in athletes.
According to the Australian Institute of Sport (AIS) framework, fish oil, which includes EPA and DHA, is categorized as ‘Category B’, indicating supportive scientific evidence but requiring further research for complete understanding in athletes. EPA and DHA are essential for the human body, but they cannot be produced internally. While plant sources offer a precursor (alpha-linolenic acid, ALA), the conversion to EPA and DHA is limited. The optimal omega-3 index (O3I) for these fatty acids is above 8%. Athletes, like the general population, often fall below this level, suggesting potential benefits of supplementation for inflammation control, cognitive function, neuroprotection, muscle maintenance, and training adaptations.
EPA and DHA, with their unique molecular structures, impact human physiology in various ways. They modulate inflammation, affect cell membrane structure, and produce bioactive molecules like endocannabinoids and specialized pro-resolving mediators (SPMs), crucial for resolving inflammation and maintaining immunity, tissue repair, and homeostasis. DHA, constituting a significant portion of the human brain’s lipid content, is vital for nerve impulse transmission, neuroplasticity, and cell communication. Its neuro-supportive functions may benefit sports-related traumatic brain injury, cognition, neuromuscular performance, and recovery from injury.
The main sources of EPA and DHA are oily fish and certain algae. However, variability and concerns about heavy metal contamination in fish contribute to insufficient consumption. Microalgae species are alternative plant sources for EPA and DHA supplements. Current guidelines suggest an adequate intake of 250 mg/day for adults, but some studies propose higher doses for optimal O3I.
In athletes, studies show suboptimal O3I levels, indicating the need for EPA and DHA supplementation. Benefits include improved cognitive performance, reaction time, reduced mood disturbances, and benefits in traumatic brain injury. Additionally, supplementation may attenuate muscle atrophy, enhance muscle volume and mass, reduce muscle soreness, and improve power and strength recovery. Improvements in running economy and peak oxygen uptake suggest benefits for both resistance and endurance-based sports.
Potential adverse effects of EPA and DHA supplementation include gastrointestinal disturbances, altered platelet function, and concerns about lipid peroxidation. However, these effects are often minimal at standard doses.
Optimal intake of EPA and DHA for athletes should consider dose, timing, formulation, and concentration relative to specific athletic goals. Supplements are more bioavailable when taken with meals. While EPA and DHA offer similar benefits, supplements should prioritize high content of either or both.
In conclusion, EPA and DHA supplementation at recommended doses appears reasonable for athletes, with minimal adverse effects. Further research is needed to determine optimal doses, durations, and consistent effects relevant to athletes before categorizing them as sports supplements above AIS category B.
Journal Reference: Tomczyk M, Heileson JL, Babiarz M, Calder PC. Athletes can benefit from increased intake of EPA and DHA—evaluating the evidence. Nutrients. 2023; 15(23):4925. DOI: 10.3390/nu15234925
