Omega3 – Nature's Own Performance Enhancer (#10)

Whether you're an elite cyclist, a recreational rider, or somewhere in between, Omega-3 fats are certain to benefit your health. But did you know that research has also found performance-enhancing effects in these fatty acids? Here, we'll explore what they are, what the research shows, and practical ways to incorporate them—without it being more complicated than taking a couple of capsules. Several studies suggest that supplements can make your efforts more efficient and lower perceived exertion, even though direct performance improvements are limited. The conclusion is that Omega-3 can be a straightforward supplement for those looking to optimize both health and training—without complicating daily life.

Back in the 1950s, one of the first studies was published that explored the positive health effects of Omega-3 fatty acids, and research has, of course, continued ever since. Omega-3 is an essential fatty acid that, among other things, acts as a building block in our cell membranes. Since it's essential, we can't produce enough of it ourselves and need to get it from our diet.

The Omega-3 fatty acids most important for us humans are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). The precursor to DHA and EPA is alpha-linolenic acid (ALA), which is often considered the parent fatty acid and is found in vegetables. Both EPA and DHA are long-chain polyunsaturated fatty acids that we primarily receive from fatty fish, like wild-caught salmon and mackerel, as well as shellfish and krill, which is a potential Omega-3 source in supplements.

The shorter fatty acids (ALA) can be found in algae and vegetable oils. When salmon consume algae and store fat, EPA and DHA are formed, making the fish rich in these fatty acids. Our bodies can convert ALA to EPA and DHA, but only to a minimal extent, meaning that Omega-3 from vegetable sources is limited in how much DHA/EPA they actually provide us.

In the 2000s, researchers began systematically exploring how extra Omega-3 supplements could potentially enhance athletic performance. One theory suggested that these fatty acids can function as vasodilators and blood thinners. With more fluid blood flowing through dilated vessels, the heart can more easily pump oxygen-rich blood to the muscles. This means oxygen reaches active muscles more efficiently, heart rate during exercise may decrease, and workouts feel less intense.

So, what effects do athletes experience when they boost their Omega-3 intake? Let's quickly dive into the research—I'll summarize the findings at the end and offer some practical tips.

In 2007, a study was conducted involving 25 elite Australian football players, who were split into two groups to take either 6g of fish oil or 6g of a placebo (sunflower oil) daily for five weeks. This study was double-blind, which means that neither the players nor the researchers knew which group received which supplement until after the study was concluded. The results were clear: players who took fish oil had lower blood pressure and a lower heart rate during submaximal exercise (around 70 percent of maximum heart rate). Other than these differences, there was no observed change in performance or recovery between the groups. Although the heart rate only decreased by a few beats, the effect sparked interest in the research community.

In 2014, a study was published that examined the effects of Omega3 supplements on 20 untrained individuals. The question was whether Omega3 itself, without any change in training, provides performance enhancement. The study was double-blind, and participants took either 3.6 g of Omega3 or a placebo every day for eight weeks. They performed both maximal and submaximal oxygen uptake tests at the beginning and end of the period. The participants also rated their perceived exertion according to the Borg scale.

No difference in maximal oxygen uptake capacity was noted, but the participants who took Omega3 had reduced their oxygen consumption by 7–10 percent after eight weeks during the submaximal test (60 minutes of cycling, 25–50 percent below the lactate threshold). Those who received Omega3 also perceived the exertion as 10–15 percent easier, which the control group did not. This makes sense, as the reduced oxygen consumption should correlate with a lower perceived exertion. That VO2max did not change is not surprising since the participants did not undergo targeted training to influence it.

In this study, 13 elite cyclists (VO2max approximately 70 ml/kg) were tested over three weeks while consuming 2.6 g Omega3 daily. All participants followed an identical diet and training plan, monitored by their coach. The training volume during the study was 60–70 miles/week. Each cyclist tested both Omega3 and a placebo for three weeks each, with a two-week recovery period between test phases. This approach allowed each cyclist to serve as their own control — a robust design.

At the end of each three-week phase, a cycling test was conducted with a three-minute warm-up, and then the intensity increased by 40 W every three minutes until the cyclists could no longer maintain the cadence.

The results showed that blood vessels dilated 5.25 percent more during the period when participants consumed Omega3 compared to the placebo period. The increase in blood vessel dilation was because Omega3 increased the levels of nitric oxide (NO), which in turn dilates blood vessels. This led to several effects: lowered resting heart rate (-4 beats/min), 7 percent higher oxygen uptake, 9 beats lower maximum heart rate, and 10 W extra in the power test (420 vs. 430 watts).

If you're consuming a lot of fatty fish like mackerel and salmon, or getting ample Omega3 from oils and algae, you're on the right path. Studies show participants maintain their usual diet while adding capsules as an extra boost, enhancing their intake beyond what their diet offers. Therefore, an additional supplement can be helpful, even if you eat fatty fish once a week.

Personally, I recommend 2–3 g of additional Omega3 daily, especially in the competition season. Omega3 may not be what cuts your time from 10 hours to 8 hours and 30 minutes in the Vätternrundan, but given the ease of taking a couple of capsules or a spoonful of fish oil, it could be worth it. Considering other benefits — like improved learning and memory — the choice becomes quite simple.

Aim for 3 g extra per day to help your blood flow a little more smoothly.

Good sources of Omega3 (Amount/100 g)

• Salmon (Norwegian farmed fjord salmon) - 2.5–3 g
• Mackerel - 2.5 g
• Rainbow trout - 2–2.5 g
• Walnuts (ALA)
• Rapeseed oil (ALA)

Note: It seems that some studies mentioned in the text have disappeared in certain places. We recommend reading this 2013 review article (check under point 2 in the article) where the studies are linked, offering a more comprehensive view of Omega3's potential performance-enhancing effects.