Fish oil has long been thought to be good for your health. Can it also boost your performance?

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Table of Contents

• Omega-3 Fatty Acid Supplementations and Athletic P …

• Mari Wuellner-Teaching Others To Give Themselves P …

• Episode takeaways:

• References used for the MMB

Omega-3 Fatty Acid Supplementations and Athletic Performance

Omega-3 fatty acids—primarily Eicosapentaenoic acid and Docosahexaenoic acid (DHA)—have gained attention in sports nutrition for their potential to support recovery, cardiovascular function, and overall athletic performance. Found in fatty fish, fish oil supplements, and some algae-based products, these polyunsaturated fats play important roles in cell membrane structure and inflammatory regulation. They have started to gain attention in the endurance sports world and have been touted as a way to improve performance and recovery. On this episode’s MMB, we looked at the science-is there anything to it or is it just fishy? (I could not resist…)

One of the most relevant benefits for athletes that has been borne out in lab experiements is their anti-inflammatory effect. Intense training induces muscle damage and inflammation, which is necessary for adaptation but can impair recovery when excessive. Omega-3s may help modulate this response, potentially reducing delayed onset muscle soreness (DOMS) and improving recovery timelines. Some studies also suggest a role in enhancing muscle protein synthesis, particularly when combined with resistance training, although results are mixed.

Omega-3s may also support cardiovascular efficiency, a key factor in endurance performance. By improving endothelial function and potentially reducing heart rate at submaximal workloads, they may contribute to more efficient oxygen delivery. However, direct improvements in VO2 max are generally small or inconsistent in well-trained athletes.

Despite these potential advantages, omega-3s are not a performance “shortcut.” As you can see, the words ‘may’ appears repeatedly in the descriptions above. Their effects, when actually measured as performance metrics, tend to be modest and most noticeable in recovery and long-term health rather than acute performance gains. Optimal dosing is still debated, but many experts suggest 1–3 grams per day of combined EPA and DHA for active individuals.

In summary, omega-3 fatty acids are best viewed as a supportive nutritional strategy that can enhance recovery, resilience, and overall training consistency—key pillars of athletic performance. There is certainly no downside to adding these supplements to your routine and at about $1/day they are not prohibitively expensive. However, if you choose to add them just know that you won’t be doing so for any outsized athletic gains.

Mari Wuellner-Teaching Others To Give Themselves Permission to Say No

Mari according to Mari: I am living proof that granting yourself permission changes everything. At 24, as a college dropout and single mom, I built a State Farm agency from zero to $3 million in annual premium. Then I granted myself permission to step back and pursue coaching.
Today, Mari is CEO and Founder of The Crew Life Coaching Collective - making expert coaching accessible at $97/month through a faculty of coaches in mindset, productivity, wellness, and relationships. Her "Permission Granted" talk draws from permission slips she's written along the way: permission to try when "unqualified," to change direction, to say no, to reach for more, and to design life on her own terms.
Married to a corporate pilot for 20 years with three kids, Mari's mission is to be a catalyst for others to live on purpose - one permission slip at a time.

I was intrigued to have Mari, not an endurance athlete or multisport coach or athlete, on the program after I read a snippet about her struggling with learning to say no. That story resonated with me because as busy professionals and endurance sport athletes we are continuously faced with demands on our time and as many of us are people pleasers we have a lot of difficulty saying no to any of those requests. This is especially true for women who have the added burden of societal expectations that make it even more difficult to say no.

What then are we to do in order to be successful in life and in triathlon? At some point , something has to give. Mari works with women specifically, though her lessons are very much applicable to men as well, to help them learn to give themselves permission to say no. She helps them understand how to prioritize the demands on their time and to lose the guilt around asking for help and prioritizing self. Sometimes that might even mean saying no to your coach! (perish the thought!!!!) I think that you will enjoy the conversation that we had on this subject and if you have ever had trouble with saying no and felt guilt around prioritizing your own needs over others’, make sure that you have a listen.

Episode takeaways:

• Omega-3 fatty acids have some evidence to suggest they are beneficial to cardiovascular and neurological health and well-being

• These supplements may also be beneficial for recovery although the research is more convincing with respect to chemical markers of recovery than it is to objective measurements of improvement.

• Omega-3 fatty acids to date have shown no true performance benefits

• Guilt often sneaks in when we think we’re neglecting our responsibilities, but it’s totally fine to prioritize our training time.

• Awareness is key; understanding when to say no to obligations can help balance training and personal life without guilt.

• Training can feel selfish, but it’s essential for personal well-being—just remember: a happy athlete is a better partner and parent.

• Women often carry more guilt about prioritizing training; let’s flip that script and own our time without apologies.

References used for the MMB

Omega-3 fatty acids supplementation improves endothelial function and maximal oxygen uptake in endurance-trained athletes.

Authors:  Żebrowska, A.; Mizia-Stec, K.; Mizia, M.; Gąsior, Z.; Poprzęcki, S.

Source:  European journal of Sport Science 

Eur. J. Sport Sci. 2015, 15 (4), 305–314. DOI: 10.1080/17461391.2014.949310.

Main points and Variables: 

Does short-term omega-3 supplementation improve :

1. Endothelial function 

   1. Cells lining blood and lymphatic vessels 

   2. FMD,  flow-mediated dialation

   3. Ultrasound indices 

2. Nitric oxide biology 

   1.  Signalling molecule in many biological pathways 

   2. Serum marker (NO)

3. Asymmetric dimethyloarginine (ADMA)

4. Aerobic performance variables 

   1. Lipid profile 

   2. VO₂max

Methods:

• Omega-3s → n-3 PolyUnsaturatedFattyAcid (n-3 PUFA)

• 13  elite cyclists → participants

• Pre and post intervention baselines for NO were observed after n3-PUFA controlled diet. 

Results :

• There were significant differences in between placebo and non-placebo groups 

• Higher post baseline for n-3 PUFA treatment was observed compared to placebo

• There was a positive relationship with n-3PUFA diet which  increased NO concentration was correlated to increased maximal oxygen uptake (r = 0.72; P < 0.01) and increased VO₂max(r = 0.54; P < 0.05).

• There was also an association between a 5.25% higher FMD ( (P < 0.05) and higher VO₂max (P < 0.001) in the post baseline of the n-3 PUFA supplemented diet. This is compared to lower values in the placebo (r = 0.68; P < 0.05).

• Findings suggest that an increase in NO release in response to the Omega-3 supplemented diet may play a central role in cardiovascular adaptive mechanism and enhanced exercise performance in cyclist. 

Evidence: 

This is a primary experimental study, which gives stronger evidence than a review because it directly tested the effect of supplementation. Evidence  shows that short-term omega-3 supplementation may improve:

• endothelial function

• nitric oxide-related vascular responses

• aerobic capacity in endurance-trained athletes

But this  study is limited by its small sample size (13 cyclists).Results are most applicable to elite endurance-trained cyclists, so they may not generalize to all athlete groups. 

Are there Benefits from the Use of Fish Oil Supplements in Athletes? A Systematic Review

Authors:  Lewis, N. A.; Daniels, D.; Calder, P. C.; Castell, L. M.; Pedlar, C. R.

Source:  PubMed

Adv. Nutr. 2020.DOI: 10.1093/advances/nmaa050

Main points and Variables: 

Systematic review of effect of Fish Oils (FS) on athletic performance, quality of evidence, side effects, risks, and general guidance for supplementation. 

Methods:

• Electronic data bases like : PudMed, Embase, Web of Science, Google Scholar were searched up to April 2019. 

• Only randomized placebo-controlled trials (RCTs) in athletes were considered for FS effect on health, performance, and physiological/biochemical measures. 

• 137 papers were identified, ONLY 32 met all inclusion criteria.

• Athlete classification varied from recreational to elite. 

• Mean age (24.9+/- 4.5) with 70% of RTC participants being males.

• Measured Methodological quality through PEDro (Physiotherapy Evidence Database), from 6 to 11 with only 4 of the studies reporting EFFECT SIZES

Results :

• Reported consistent effect throughout the papers on : reaction time, mood, cardiovascular health/performance, skeletal muscle recovery, post-excercise NO responses, and proinflammatory cytokine TNF-alpha. 

• There were NOT any clear effects notes on : endurance, lung function, muscle force, or training adaptation.

•  Few negative outcomes of supplementation were reported 

• The most consistent findings were : central nervous system, cardiovascular system, proinflammatory cytokines, and skeletal muscle.

Evidence: 

This is a systematic review providing stronger overall evidence than a single study because it synthesizes multiple studies. The review supports omega-3 use for:

• cardiovascular health

• inflammation reduction

• recovery and physiological support

However, it shows no consistent evidence for improved endurance or athletic performance

Limitations include:

• heterogeneity across studies (different doses, durations, athlete types)

• variable study quality and reporting (inconsistencies of measures) 

Overall conclusion: omega-3s are helpful for physiology and recovery, but not reliably ergogenic for performance

Omega-3 Fatty Acids for Sport Performance—Are They Equally Beneficial for Athletes and Amateurs? A Narrative Review. 

Authors: Thielecke, F.; Blannin, A.

 Source:  PubMed

Nutrients 2020, 12 (12), 3712. DOI: 10.3390/nu12123712.

Main points and Variables: 

This paper is a narrative review, not a single experimental trial. The paper critically reviewed whether supplementation with the marine omega-3 fatty acids EPA and DHA improves outcomes in athletes and amateurs/recreationally active people, and whether training status changes the response. The main variables discussed were EPA/DHA dose, duration of supplementation, and population type (trained athletes vs amateurs)

While the main outcome categories were sport performance, recovery, and injury/illness risk reduction.

EPA and DHA → the two main omega-3 fats in fish oil

• EPA → reduces inflammation → helps recovery

• DHA → supports cells & oxygen use → helps efficiency

Methods:

• The authors performed a narrative literature review using the PubMed database. Their search terms included combinations of “omega-3 fatty acids,” “n-3 fatty acids,” or “fish oil” with “sport,” “sports,” or “performance.” 

• They included randomized controlled human trials published in English between January 2010 and February 2020, and finalized the search in March 2020. A total of 310 articles were initially identified, and 52 papers were selected for detailed review after screening. 

• The review then grouped findings by outcome area and also compared results by dose/duration and training status.

Results :

• Overall, the review found that the evidence base was limited and quite heterogeneous, meaning studies used different doses, study lengths, sports, and outcome measures. 

• Even so, several studies suggested that EPA/DHA may have beneficial effects on endurance-related performance, delayed onset muscle soreness (DOMS), and some markers of recovery and immune modulation. 

• The authors noted that most positive findings came from studies in amateurs rather than elite athletes, suggesting that less highly trained individuals may show clearer or more measurable benefits from supplementation.

• Performance: Possible improvements in some endurance-related outcomes, but not consistent enough to say omega-3 clearly enhances performance across all sports or athlete types.

• Recovery: Some support for reduced soreness and better recovery-related markers after exercise, especially in non-elite or amateur participants.

• Injury/illness risk: Evidence was more preliminary, but omega-3s may support immune function and potentially reduce certain risks related to inflammation or tissue stress.

• Athletes vs amateurs: The review’s central conclusion is that omega-3s may appear more beneficial in amateurs than in elite athletes, possibly because highly trained athletes are already closer to their physiological ceiling, making supplement effects harder to detect.

Evidence:

The review provides moderate but not definitive evidence that EPA/DHA supplementation can help with some aspects of endurance performance, muscle soreness, and recovery, with the strongest pattern of benefit appearing in amateur or recreationally active individuals.

 However, the authors stress that the literature is still too inconsistent to make strong universal recommendations, because studies vary widely in dose, length, participant training level, and clinical endpoints measured. In other words, the overall direction is promising, but the evidence is not yet strong enough to conclude that omega-3 supplementation works equally well for all athletes

Re-esterified DHA improves ventilatory threshold 2 in competitive amateur cyclists.

Authors: Ávila-Gandía, V.; Torregrosa-García, A.; Luque-Rubia, A. J.; et al.

Source:  Journal of the International Society of Sports Nutrition 

J. Int. Soc. Sports Nutr. 2020, 17, 51. DOI: 10.1186/s12970-020-00379-0.

Main points and Variables:

Background on  DHA :

• DHA stands for Docosahexaenoic Acid, an omega-3 fatty acid.

• It is crucial for brain development and function, especially in infants.

• DHA is primarily found in fatty fish, algae, and fish oil supplements.

• It plays a role in reducing inflammation and supporting heart health.

Does short-term DHA supplementation improve:

• Ventilatory threshold 2 (VT2)

  • the anaerobic ventilatory threshold

  • marker of submaximal endurance performance

• Mean power output at VT2

• Oxygen consumption at VT2

  • absolute oxygen consumption

  • relative oxygen consumption

• Heart rate recovery

• Aerobic performance markers in competitive amateur cyclists

• DHA-specific ergogenic effects

  • the paper focused on DHA more specifically than mixed EPA+DHA supplements

Methods:

• Supplement used was re-esterified DHA

• The DHA:EPA ratio was approximately 8:1

• This was a double-blind, placebo-controlled, randomized, balanced, parallel design study

• Participants were competitive amateur male cyclists

• Cyclists were older than 18 years and trained 2 to 4 sessions per week, with each session lasting at least 1 hour

• A maximal ramp cycling test to exhaustion was used before and after treatment

• A 5-minute recovery phase followed the exercise test to evaluate recovery responses

• Supplementation lasted 30 days

• Thirty-eight cyclists completed the study and were included in the final statistical analysis (good sample size!)

• The main variable of interest was power output at ventilatory threshold 2 (VT2)

Results:

• DHA supplementation improved mean power output at ventilatory threshold 2 (VT2) compared with placebo

• Improvement was seen in both:

  • absolute power output at VT2

  • relative power output at VT2

• DHA supplementation also increased oxygen consumption at VT2:

  • absolute oxygen consumption at VT2 improved

  • relative oxygen consumption at VT2 improved

• Heart rate recovery during the recovery phase also improved in the DHA group compared with placebo (p = 0.005)

• The results suggest that DHA improved submaximal endurance physiology rather than only resting biomarkers

• Findings support the idea that DHA may improve aerobic efficiency in competitive amateur cyclists

Evidence:

•  primary experimental study, with direct evidence from a cyclist-specific intervention

• Stronger endurance-cycling papers because it measured functional exercise outcomes, especially VT2 power output

• The study supports a beneficial effect of DHA on submaximal endurance performance markers in competitive amateur cyclists

• A limitation is that the authors note it is unclear whether the findings were caused specifically by DHA itself or by another factor related to the supplement blend or study design

• The results are most applicable to competitive amateur male cyclists, so they may not generalize to all populations

Four weeks of omega-3 supplementation does not improve cycling time trial performance in trained cyclists.

Authors: James, L.; Wadley, A. J.; Gyimah, B.; Hunter, D.; Rosser, T.; Reynolds, J.; Mastana, S.; Lindley, M.

Source: Archives of Sports Medicine

Arch. Sports Med. 2020, 4 (2), 233–239. DOI: 10.36959/987/258.

Main points and Variables:

Does 4 weeks of high-dose omega-3 supplementation improve:

• Cycling time-trial performance

• Oxygen uptake (VO2)

• Heart rate (HR)

• Respiratory exchange ratio (RER)

• Rating of perceived exertion (RPE)

• Blood omega-3 levels / n-3 PUFA incorporation

• Cycling economy and physiological strain during exercise

Methods:

• Omega-3s were given as n-3 polyunsaturated fatty acids (n-3 PUFA)

• This was a randomized, crossover, double-blind study in trained male cyclists (n = 10)

• Cyclists completed:

  • 4 weeks of n-3 PUFA supplementation

  • 4 weeks of placebo (olive oil)

  • with a 4-week washout period between conditions

• The omega-3 dose was 5.7 g/day of EPA + DHA

• Performance trials were carried out before and after both supplementation periods

• The cycling test consisted of:

  • 45 min preload at 70% maximal work rate (Wmax)

  • followed by a 15 min time trial

• Physiological variables measured during the test included:

  • VO2

  • HR

  • RER

  • RPE

• Blood fatty acid analysis confirmed whether omega-3s were incorporated after supplementation.

Results:

• Blood n-3 PUFA levels increased significantly after omega-3 supplementation, confirming that the supplement was incorporated into the body

• However, despite this increase in omega-3 status, there was no improvement in cycling time-trial performance

• There was also no improvement in:

  • VO2

  • heart rate (HR)

  • respiratory exchange ratio (RER)

  • rating of perceived exertion (RPE)

• The study therefore found that 4 weeks of high-dose EPA+DHA did not reduce the physiological cost of exercise and did not enhance cycling performance in these trained cyclists.

Evidence:

• important negative study because it shows that increased blood omega-3 levels do not automatically lead to improved endurance performance

• This paper is especially useful when compared with studies that found improvements in VT2, NO, or submaximal physiology, because it suggests those physiological changes may not always translate into faster performance outcomes

• The study is limited by its small sample size (10 cyclists) and by the possibility that the exercise protocol may not have been intense or long enough to reveal a benefit in highly trained athletes.

Supplementation of Re-Esterified Docosahexaenoic and Eicosapentaenoic Acids Reduce Inflammatory and Muscle Damage Markers after Exercise in Endurance Athletes: A Randomized, Controlled Crossover Trial.

Authors: Ramos-Campo, D. J.; Ávila-Gandía, V.; López-Román, F. J.; et al.

Source: Nutrients

Nutrients 2020, 12 (3), 719. DOI: 10.3390/nu12030719.

Main points and Variables:

Does DHA+EPA supplementation improve recovery after exercise by reducing:

• Inflammatory markers

  • IL-1β

  • IL-6

• Muscle damage markers

  • CPK

  • LDH-5

• Muscle soreness

• Strength deficit after eccentric exercise

• Exercise-induced muscle damage response in endurance athletes

The study focused more on recovery and muscle damage than on direct endurance performance. The supplement used was a highly concentrated DHA+EPA blend with an 8:1 ratio.

Methods:

• Supplement used was re-esterified triglyceride DHA + EPA

• Dose was 2.1 g/day DHA + 240 mg/day EPA

• DHA:EPA ratio was approximately 8:1

• This was a randomized, double-blinded, crossover controlled trial

• Participants were 15 endurance athletes

• Supplementation lasted 10 weeks

• After a 4-week washout period, athletes crossed over to the opposite condition

• Before and after each supplementation period, participants completed one eccentric-induced muscle damage exercise session (ECC)

• Measurements were taken for:

  • inflammatory markers

  • muscle damage markers

  • soreness

  • strength deficit after exercise

Results:

• DHA+EPA supplementation reduced inflammatory markers after exercise, including:

  • IL-1β

  • IL-6

• DHA+EPA supplementation also reduced muscle damage markers, including:

  • CPK

  • LDH-5

• Athletes reported less muscle soreness after eccentric exercise in the supplemented condition

• However, supplementation did not improve strength deficit after exercise

• Findings suggest that DHA+EPA supplementation may improve post-exercise recovery by reducing inflammation and muscle damage, but does not necessarily improve functional strength recovery

Evidence:

• Recovery-focused study

• The paper supports omega-3 use for reducing inflammation, muscle damage, and soreness after damaging exercise

• It is important that the study did not show improvement in strength deficit, so the benefits seem more related to biochemical recovery markers than to immediate functional recovery

• The study is limited by its small sample size (15 athletes) and by the fact that results are most applicable to endurance athletes performing eccentric-damage exercise rather than all sport settings.

Effects of 12 Wk of Omega-3 Fatty Acid Supplementation in Long-Distance Runners.

Authors: Tomczyk, M.; Jost, Z.; Chroboczek, M.; et al.

Source: Medicine & Science in Sports & Exercise

Med. Sci. Sports Exerc. 2023, 55 (2), 216–224. DOI: 10.1249/MSS.0000000000003038.

Main points and Variables:

Does 12 weeks of omega-3 supplementation improve:

• Omega-3 index (O3I)

  • marker of omega-3 status in blood

• Running economy

  • oxygen cost of running at a given speed

• VO2peak / VO2max-type indicators

• 1500 m running performance

• Endurance-related physiological adaptations in long-distance runners

Interesting study as it tests whether improved omega-3 status leads to better endurance physiology and actual running performance.

Methods:

• Omega-3 supplementation was given as 2234 mg/day EPA + 916 mg/day DHA (2.234 g)

• This was a placebo-controlled intervention study during 12 weeks of endurance training

• Participants were 26 amateur male long-distance runners aged 29 years or older

  • OMEGA group: n = 14

  • placebo (MCT) group: n = 12

• Placebo was 4000 mg/day medium-chain triglycerides (MCT)

• Before and after the intervention, researchers measured:

  • omega-3 index (O3I)

  • an incremental exercise test to exhaustion

  • a 1500 m run trial

• The goal was to determine whether omega-3 supplementation improved blood omega-3 status and endurance-performance indicators.

Results:

• Omega-3 index increased strongly after supplementation, showing successful incorporation of omega-3 fatty acids into the body

• Omega-3 supplementation improved running economy (energy use while running) 

• It also increased VO2peak / VO2max-type indicators

• However, 1500 m run performance did not improve clearly compared with placebo

• Findings suggest that omega-3 supplementation may improve submaximal endurance physiology and oxygen-use related measures without necessarily improving short-distance performance outcomes.

Evidence:

• It is a strong paper for showing the common pattern seen across the omega-3 endurance literature:

  • better physiological markers

  • but no clear improvement in actual performance time

• This makes it especially useful when comparing papers that show improved VT2, running economy, or VO2-related variables without a clear ergogenic effect

• The study is limited because it involved amateur male runners, not cyclists