In the modern context, where diets are often low in omega-3 due to insufficient consumption of oily fish and an unbalanced diet, the omega-3 food supplement is becoming increasingly popular. It allows to: improve performance, support recovery, and maintain good cardiovascular and cognitive health.
What are omega-3 fatty acids?
Omega-3s are a family of essential polyunsaturated fatty acids , meaning that the body cannot synthesize them and must obtain them through diet. The three main omega-3 fatty acids are:
- Alpha-linolenic acid (ALA) : Found primarily in plant sources such as flaxseed, chia seeds, and walnuts. ALA is a precursor to the other omega-3s, EPA and DHA. However, the conversion of ALA to EPA and DHA in the body is relatively inefficient.
- Eicosapentaenoic acid (EPA) : Found primarily in oily fish such as salmon, mackerel, and sardines. EPA plays a crucial role in reducing inflammation and supporting cardiovascular health.
- Docosahexaenoic acid (DHA) : Also abundant in oily fish, DHA is essential for brain and eye health. It is an important part of cell membranes in the brain and retina.
Today, many diets lack sufficient amounts of omega-3 fatty acids , especially those found in oily fish and plant sources such as flaxseed. Modern eating habits, often high in saturated fats and low in essential fatty acids, may not provide the optimal amounts of omega-3 needed to maintain good health. An omag3 dietary supplement can help to address this deficiency by directly providing these essential nutrients.
What are the effects of omega-3 on the human body?
Alpha-linolenic acid (ALA) therefore allows the body to then produce other omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The effects of omega-3 fatty acids on health are multiple. They are particularly important for the development and proper functioning of the retina, brain and nervous system. Recent studies (1) also suggest that EPA and DHA contribute to brain function in adults and during aging, with a potentially positive impact on mental health . Walnuts, rapeseed oil, mackerel, sardines, flax seeds: you can find omega-3 in many natural foods. However, overcooking (oven, frying pan, etc.) can reduce the quality and quantity of these nutrients. In addition, deficiencies may be observed in vegan and vegetarian diets. An omega-3 food supplement therefore allows you to meet all your nutritional needs easily.
Athletes: why take an omega-3 food supplement?
Reduction of inflammation
Intense exercise can lead to muscle and joint inflammation , which is often responsible for pain and injury. Omega-3s have anti-inflammatory properties: they work by modulating the production of pro-inflammatory cytokines and reducing the production of inflammatory prostaglandins, molecules involved in inflammatory responses. This reduction in inflammation helps reduce muscle and joint pain , promoting faster recovery.
Improved muscle recovery
Good recovery is crucial for athletes, as it helps prevent injuries and optimize performance. An omega-3 dietary supplement promotes muscle recovery by reducing exercise-induced oxidative stress and inflammation. They contribute to the reduction of post-exercise muscle damage and improve muscle protein synthesis , key points for the reconstruction of damaged muscle fibers.
Support for cardiovascular health
Optimal cardiovascular health is essential for athletes, as the heart and blood vessels must withstand high levels of physical activity. With this in mind, omega-3 improves cardiovascular health by reducing blood triglyceride levels. This health supplement also helps prevent blood clots .
Optimization of cognitive function
Focus, coordination, and mental clarity are important for athletic performance. DHA, a type of omega-3 , is a key component of brain cell membranes. It helps maintain the fluidity of neuronal membranes , which is crucial for optimal cognitive function. An omega-3 supplement can improve focus, memory, and responsiveness—all benefits for quick, accurate decision-making during exercise.
Joint health support
Joints are often put under intense strain during sports activities, which can lead to pain and stiffness. An omega-3 dietary supplement is ideal for maintaining joint health by reducing inflammation and modulating degenerative processes in cartilage. They promote the production of natural lubricants in the joints, which contributes to better flexibility and reduced joint pain.
Weight management
Weight management is important for athletes, especially those who need to stay within a certain weight category or optimize their body composition. Omega-3s help improve insulin sensitivity and promote fat burning (2). They influence satiety hormones and can reduce food cravings, helping to better regulate body weight.
What are the risks associated with an omega-3 deficiency?
The reason why it is so important to take an omega-3 supplement for athletes is because a deficiency can have several negative repercussions on health:
- Cardiovascular problems : increased risk of coronary heart disease, development of high blood pressure, increased risk of blood clots.
- Increased inflammation : joint and muscle pain, worsening of chronic inflammatory diseases such as arthritis, increased risk of inflammatory diseases such as colitis or Crohn's disease.
- Cognitive and neurological problems : decreased memory and learning abilities, mood disorders, increased risk of cognitive decline and neurodegenerative disorders such as Alzheimer's disease.
- Skin and hair problems : dry, rough or scaly skin, rashes such as dermatitis or eczema, dry, brittle hair and hair loss.
- Visual disturbances : dry eyes, blurred or worsening vision, increased risk of age-related macular degeneration (AMD).
- Pregnancy complications : increased risk of premature birth, impaired neurological and visual development in the newborn, increased risk of postpartum depression in the mother.
- Impaired immune function : reduced effectiveness of the immune response, increased susceptibility to infections.
What to combine with an omega-3 food supplement?
To maximize the benefits of an omega-3 supplement, it is recommended to combine them with other complementary nutrients. For example, vitamin D and vitamin E can help improve the absorption of omega-3s and protect against oxidation . Combining omega-3s with antioxidants, such as vitamin C and polyphenols found in fruits and vegetables, also helps reduce inflammation and protect cells.
Sources:
(1) https://www.anses.fr/fr/content/les-acides-gras-om%C3%A9ga-3#:~:text=Les%20aliment%20les%20plus%20riches , l’EPA% 20and%20of%20DHA
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