The Truth About Omega-3s What you must know about one of the most commonly used supplements

Omega-3 fatty acids are a key nutrient for athletes. These beneficial fats have been shown to help reduce inflammation, a nemesis of recovery and known trigger of premature aging. They’re also tied to improved muscle development and reduced muscle soreness, as well as enhanced cognitive function and circulation. But when I talk with my athlete clients about their omega-3 intakes, many are missing info that may interfere with them reaping the benefits. Here are five facts you should know before you pop your next fish oil pill or order tuna tartare.  

You can get too much
New research from Oregon State University has found that you can indeed get too much of a good thing. Researchers say excess intakes of omega-3 may alter immune function, and disrupt the body’s ability to fend off viral or bacterial infections. Scientists are particularly concerned about a “layering” effect that occurs when people eat seafood, take fish oil supplements, and also consume foods fortified with omega-3, which now include orange juice, energy bars, cereal, peanut butter, and even chocolate. To ovoid overkill, talk to your doc or meet with a sports dietitian who can assess your overall intake and help you strike the right balance. Excessively high intakes have also been linked to other potential risks, including bleeding, and a rise in “bad” LDL cholesterol, the type that ups heart disease risk.  

Your omega-3s may be bundled with excess mercury
A Rutgers University study published in the Journal of Risk Research analyzed sushi from New Jersey, New York City, and Chicago, and interviewed consumers who ate fish about five times a month, including three sushi meals. The mercury levels varied in the samples, with tuna sashimi having the highest mercury content, and eel, crab, and salmon the lowest. Overall, the analysis found that, on average, mercury intakes exceeded the recommended limits. The findings are significant because mercury toxicity has been shown to increase the risk of heart disease and impair cognitive function. A previous study from the University of South Florida found that despite having superior fitness, adult men and women with the highest seafood intakes and mercury levels had impaired executive functions, which involve response time, and shifting attention quickly and accurately, skills that are critical for athletic performance. If you’re a seafood or sushi lover, take a few moments to calculate your mercury consumption – visit the Natural Resources Defense Council’s web site at www.nrdc.org and search for ‘mercury calculator.’ In addition to estimating your mercury intake compared to the limits advised by the Environmental Protection Agency, the site offers tips about how to reduce your exposure.

Not all omega-3s are created equal
Omega-3 fatty acids are considered essential fatty acids, which means they’re necessary for health. But your body can’t make them, so you must consume them through food. However, the type of omega-3 found in foods like flaxseeds and walnuts, called alpha-linolenic acid or ALA, are different from the types found in fatty fish and fish oils, called eicosapentaenoic acid or EPA, and docosahexaenoic acid, DHA. While all three are beneficial, a great deal of research has focused on EPA and DHA specifically, and while your body can transform a portion of ALA to these well-researched varieties, the conversion is minimal. Studies in healthy young men indicate that roughly eight percent of dietary ALA is converted to EPA and zero-to-four percent is converted to DHA. In athletes, DHA and EPA have been studied for their neuro-restorative capacities after a traumatic brain injury, as well as their ability to support immunity after intense exercise. If you don’t or can’t eat seafood or take fish oil, you may want to consider an omega-3 supplement made from algae. A Harvard study found that the heart health benefits, which include a reduction in triglycerides, increase in “good” HDL cholesterol, and reduction in “bad” LDL, were similar to those obtained from fish oil. 

Ideal daily doses haven’t been established for healthy adults
If you look at a tin of sardines, you’ll notice that the Nutrition Facts label reveals that the package provides 25 percent of the Daily Value for calcium. Daily Values provide a framework that tells you how much of a nutrient a food provides compared to the average recommended daily intake for healthy adults. The amounts are based on Dietary Reference Intakes (DRIs), guidelines developed by the Institute of Medicine, which provides science-based guidance to the government.  Currently there are no DRIs for DHA and EPA for adults, so recommended intakes vary from organization to organization, based on the intended benefits or therapeutic effects. Currently, the American Heart Association recommends that people without heart disease eat a variety of fatty fish twice a week, in addition to foods rich in ALA, and that those with heart disease consume 1 g (1,000 mg) of EPA & DHA combined. To find out if you need a supplement, and if so the proper dose for your needs and goals, talk to your personal physician or sports dietitian.

Omega-3s may interact with other substances
Like many nutrients, omega-3s can have unwanted effects when you consume too much, and they can also interact with other medications and supplements. For example, fish oils slow blood clotting, so they can increase the risk of bleeding when combined with other blood thinners, such as aspirin, naproxen, ibuprofen, garlic, ginseng, and ginkgo. To avoid potential interactions, talk to an expert. I’ve had clients bring me an entire bag of supplements with no idea that some either worked against each other or enhanced the effects of others.

Cynthia Sass, author of S.A.S.S.! Yourself Slim: Conquer Cravings, Drop Pounds, and Lose Inches, is a nutritionist Board Certified as a Specialist in Sports Dietetics. She is the nutrition consultant to the New York Rangers and Tampa Bay Rays and works with professional and competitive athletes in numerous sports. She can be reached via CynthiaSass.com.