By Fruzsina Páli and Alexis Louise Reda
There is something of critical importance that is missing in the conversation about essential fatty acids (EFAs), particularly omega-3s. Though the general benefits of omega-3s are very well documented, the correct and meaningful application of them is not, or at least, is only beginning to surface.
Upon scouring the mere observable deductions of research, we find solid evidence of these benefits. The following article will list these prevailing benefits of omega-3s, but then dive into discussing their underlying, oddly more simplistic-seeming effects on the body which produce this plethora of beneficial changes. It is the aim of this article, that after comprehensively conveying these fundamental physiological effects, the importance of correct EFA intake will become more obvious, immediately graspable, and compelling in the face of the burning modern question of omega-3 supplementation: to do or not to do.
But to tackle this topic fairly, we must start from the surface and work our way into its depths.
What is an Essential Fatty Acid?
Essential fatty acids include several types of omega-3s and omega-6s which are nutrients that the body cannot produce itself. We therefore need to provide them from an external source. There are 11 strains of omega-type fatty acids in total. The most studied omega-3 types (sometimes represented by n-3) are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The latter two are often considered “long-chain” fatty acids, simply because of their chemical structure. Omega-6 fatty acids (with n-6 sometimes used in the name), include linoleic acid and arachidonic acid as the most studied types. Those seeking omega-3s in whole foods will very likely be pointed towards cold-water fatty fish like salmon (preferred wild), nuts and seeds like ground flax, and the cold-pressed, opaque-bottled oils of such foods as walnut, soybean, and early harvest extra virgin olives (organic preferred). Omega-6s are much easier to find, which is why such a poor ratio exists between the two EFAs within people, causing much silent harm (to be discussed soon in this article). Nonetheless, omega-6s are, by nature, essential, and can be found in not only the sources listed for omega-3 – meaning that yes, they often exist together – but also in common meats, poultry, fish, eggs, and breads.
The Role of Essential Fatty Acids in the Body?
- decrease blood pressure
- increase insulin sensitivity
- decrease blood cholesterol and triglyceride levels
- increase the efficiency of the immune system
- have a good effect on digestion through increasing bile production
- reduce the development of gastrointestinal cancers
- prevent premature birth
- reduce the number of allergic diseases
- have a beneficial effect on the fetal nervous system in the third trimester of pregnancy
- have an anti-inflammatory effect
- have positive effect in the prevention of cancer
- prevent depression
The Significance of Long-chain Fatty Acids in Sports
Although essential fatty acids are recommended primarily for chronic diseases (e.g., hypertriglyceridemia, atherosclerosis, multiple sclerosis, psoriasis, etc.), they are key to the maintenance of, and if more mindfully chosen, to a significant improvement of performance in all domains of training – recovery included.
Athletes often face decreased immune capacity due to intense training and frequent competition, predisposing them to oxidative stress, the development of respiratory infections, and making them more prone to cardiac arrest due to what we call “athlete’s heart”. This may come as a surprise, but the assumption that all athletes are healthy by medical, and furthermore, holistic standards (which additionally account for above-average well-being or a subjective sense of the word) is not always true. Athletes can be tunnel-visioned towards their progression in their sport despite negative health outcomes, trading off long-term health for short-term performance or appearance enhancement – especially when dedicated recovery periods are undermined, as often is the case, especially with non-professional competitors. I will not say that EFAs are the cure-all, but astonishingly, they prove to be in most cases. Let’s take a closer look as to why.
Excavating the Score Benefits of Omega-3 Fatty Acids
When research findings are summarized, they will likely say this: The effects of omega-3 may be beneficial in preventing sports-related trauma, thrombotic effects, and positive cardiac hemodynamic effects. It can also increase cardiac oxygen supply, improve diastolic and respiratory function, reduce exercise-induced bronchoconstriction, and have a beneficial effect on the central nervous system. . . .
More simply and usefully put: The correct amount of omega-3 in the body can increase the elasticity of smooth tissue, allowing the body to adapt effectively to changes in nutrient flow.
. . . In addition, they can positively affect not only the response of skeletal muscle to movement, but also the functional response and duration of movement.
In other words: Sufficient omega-3 can optimize the signal transference between the brain and muscles, leading to not only better quality training, but also better recovery.
The Important Question Becomes: From What Source and in What Quantity Should We Consume Essential Fatty Acids?
In nature, omega-3 type fats are the main component of cold water fish (e.g. tuna, mackerel, herring, sardines, salmon, and krill), and are also abundant in vegetable oils (e.g., canola (rapeseed), flax seed, soybean, walnut).
Consuming fish, preferably wild caught, three times per week has a “therapeutic” effect on the nervous system and can significantly reduce the incidence of heart failure. However, it is worth paying attention to not only the balance of but the quantitative intake of omega-3 and omega-6 essential fatty acids which should not exceed 8 E% (energy intake percentage) of the total daily fat intake as they may promote the process of atherosclerosis (a disease of the arteries characterized by the deposition of plaques of fatty material on their inner walls) and oxidative processes begin to show up – much like in the case of deficiency.
The ideal (under modern living conditions) omega-6 and -3 ratio is between 3:1 and 5:1. Even though some textbooks will cite 10:1 as still acceptable, the latest research shows this ratio will pose unwanted effects on the human system. A daily intake of 1300-2000 mg (dependent upon gender, weight and other factors such as pregnancy) is recommended, either in liquid or capsule form, preferably harvested from small fish, such as krill, that don’t live long enough to get high mercury levels and other compiling toxins. Vegan options extracted from deep sea kelp are also available in select brands and notably just as effective, minus some compounds found exclusively in fish.
Speaking more to athletics, the antioxidants serve an extra role in carving an athletic edge. Polyphenols promote an elevation in reactive oxygen production – a natural combating force against the negative effects of oxidation, which reaction is an inevitable side-effect of hard training. You can thank antioxidants and the proper ratio of omegas for keeping you going strong.
How Do We Choose?
In the milieu of today’s demand for natural solutions to health, the interest in pure supplements is widespread. Non the less, careful choosing is still critical.
The quality that is mostly determined by the absorbency rate should be the single most important factor in this choice. Because some products on the market are not scoring well in bio-availability, the money we spend and the hopes we have for these supplements go down the toilet.
So in essence, it is important to note that if the naturally occurring antioxidant content (polyphenols) is removed from the oil mixture of essential fatty acid supplements, bio-availability is largely compromised. In nature, these vital substances keep the fatty acids potent and aid in their absorption.
In the short video below, the world’s leading authority on nutrition explains the importance of the Omega 6:3 ratio (English):
References:
1. Maria Allessandra Gammone, Graziano Riccionni, Gaspare Parinello, Nicolantonio D’ Orzario
Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport
from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357022/
Nutrients. 2019 Jan; 11(1): 46.
2. Julie M. Martin MS RD CD, Renee D Stapleton MD MSc
Omega 3 fatty acids in critical illness
from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464674/
Author manuscript; available in PMC 2015 Jun 13.
3.Figler Mária , Dr. Polyák Éva,Breitenbach Zita, Szekeresné Dr. Szabó Szilvia
Clinical and Practical dietetics
4.Kiss Orsolya, Sydó Nóra, Merkely Béla
An omega-3 fatty acid dietary supplement is beneficial effects in athletes
About the Co-author
Fruzsina has started her studies as a sports organizing manager and aerobic instructor in 2012 at the International Wellness Institute in Budapest. In the years following she continued her studies as a dietitian at the University of Pécs, Hungary and has completed her yoga teacher’s training at the Health and Wellness Institute in London, England. She is an accomplished gymnast and competitive ballroom dancer. As a dietitian she follows her passion in helping people to achieve a more balanced life by having a deep inquisition into the most up-to-date science in nutritional studies. Her continuous involvement in yoga and spirituality have made these aspects of being an integral part of her life.