Omega-3 with EPA and DHA
When you train hard or compete, your body places higher demands on your nutritional intake.
The Omega-3 fatty acids DHA and EPA play an important role in a balanced diet – and contribute to the normal function of several vital systems in the body.
What is omega-3?
Omega-3 is a group of essential fatty acids that the body cannot produce on its own. They must be supplied through diet or supplements.
EPA & DHA: Marine sources (fatty fish, fish oil, algae)
ALA: Plant sources (nuts, seeds, plant oils) – converted to EPA/DHA in the body, but at a very low rate (< 5%).
💡 New studies, such as a systematic review published in Nutrients, confirm that EPA and DHA, found in fatty fish and algal oils, have important properties for athletes. This includes, among other things, inflammation management, nervous system support, maintenance of muscle mass after injury, and improved training adaptation.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10708277/
Because many athletes have low levels of these EPA and DHA fatty acids, nutritional supplementation or increased dietary intake is recommended.
All athletes are recommended to take omega-3 supplements, year-round.
Why athletes need omega-3
A recent position statement from the International Society of Sports Nutrition (ISSN) indicates that most athletes have low omega-3 status. It has been documented that both diet and supplementation with EPA and DHA effectively increase the levels of these fatty acids in the body.
https://www.tandfonline.com/doi/full/10.1080/15502783.2024.2441775
The ISSN highlights the following findings:
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Supplementation with EPA/DHA can improve endurance and cardiovascular function during aerobic exercise
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There are indications that muscle soreness may be reduced, but more research is needed to draw firm conclusions.
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Intake of EPA/DHA is associated with a positive effect on sleep quality and immune response in athletes
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For athletes exposed to head impacts, supplementation may provide neuroprotection – research in this area is evolving.
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Omega-3 fatty acids are currently classified as prebiotics, but studies on their effect on gut health in active individuals are still lacking.
Dosage: Why and how much?
1g DHA + EPA daily covers the needs of most active individuals.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10708277/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7760705/
2g DHA + 1g EPA can be beneficial for optimal brain health and neuroprotection.
https://pubmed.ncbi.nlm.nih.gov/29589768/
Intake up to 5g per day has been shown to be safe for long-term use.
https://www.efsa.europa.eu/en/press/news/120727
Recovery – what happens in the body?
Training and competitions put a strain on the body, and to achieve good recovery, it is important to have the right balance between nutrient intake, sleep, fluids, and rest. A well-composed diet helps support the body during periods of high stress.
The Omega-3 fatty acids EPA and DHA, found in marine oils, play an important role in the body.
EPA and DHA contribute to the normal function of the heart, and DHA contributes to maintaining normal brain function and normal vision. These health benefits are achieved with a daily intake of 250 mg EPA and DHA.
For people with an active lifestyle, it can be important to ensure sufficient intake of these essential fatty acids as part of their daily diet.
Omega-3 is not only important for general health – it is also part of a holistic strategy to support the body's normal function during physical activity:
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A varied and nutritious diet supports normal recovery.
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Sufficient sleep and rest are important for muscle repair and performance.
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EPA and DHA contribute to the normal function of the heart (with a daily intake of at least 250 mg EPA and DHA combined).
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For people who exercise regularly, good heart function is important as part of endurance and circulation.
FAQ – Frequently Asked Questions
1. Can I get enough omega-3 solely through my diet?
Recommendation: eat fatty fish twice a week. Supplements like Smartfish ensure daily intake.
2. How quickly can the effects be noticed?
Many report improved recovery and reduced muscle soreness within weeks.
3. Is it safe for competitive use?
Yes – Smartfish is tested for prohibited substances through Informed Sport certification.
With Smartfish Post Workout you get:
Marine omega-3 – EPA and DHA
Protein that helps maintain and increase muscle mass
After intense training, carbohydrates help restore normal muscle function when consumed in sufficient quantities (4 g/kg body weight) within four hours after the session.
👉 Order here and get a complete booster for recovery and performance!
