Effects of Omega-3 Supplementation on Inflammation and Recovery in Sports: A Meta-Analysis - PubMed
3 hours ago
- #Sports nutrition
- #Exercise recovery
- #Omega-3 fatty acids
- Omega-3 fatty acids (EPA and DHA) significantly reduce post-exercise inflammation markers like interleukin-6, tumor necrosis factor-α, creatine kinase, and muscle soreness.
- Effective supplementation requires doses of at least 2 g/day for a minimum of 6 weeks, with stronger effects observed in recreational athletes compared to elite athletes.
- Omega-3s work by modulating nuclear factor-kappa B activation, increasing antioxidant capacity, and promoting synthesis of pro-resolving mediators that aid tissue repair.
- The meta-analysis includes 41 randomized controlled trials from 2011 to 2025, following PRISMA 2020 guidelines, supporting omega1-3s as evidence-based tools for sports recovery.
- C-reactive protein responses varied, likely due to differences in baseline inflammation and sampling methods across studies.