Omega-3 is a group of fatty acids that you get from your diet. For those who exercise, the practical question is usually not what omega-3 does in the body, but how much you consume and where you get it from if you eat little or no fish. This article focuses on that aspect of intake. If you’d like a general explanation first, read our article on the effects and sources of omega-3.
Which health claims can you make about omega-3, and which can’t you?
In the EU, a number of health claims have been authorised for omega-3, including those relating to the heart, brain function and eyesight. For athletes, these are the three most relevant ones. There is no authorised claim regarding sporting performance, muscle building or recovery.
The claims that are permitted are linked to a daily intake:
- “EPA and DHA contribute to the normal function of the heart”, with an intake of 250 mg of EPA and DHA per day.
- “DHA contributes to maintenance of normal brain function”, with a daily intake of 250 mg of DHA.
- “DHA contributes to the maintenance of normal vision”, with an intake of 250 mg of DHA per day.
These claims apply to everyone and are not sport-specific. What remains is the straightforward question this article is about: do you get the 250 mg a day from your diet, or not?
Do athletes need more omega-3 than others?
There is no separate omega-3 requirement for athletes. The amount on which the authorised claims are based is 250 mg of EPA and DHA per day, and that figure does not change depending on your training schedule.
Note exactly what that figure is. The 250 mg is the threshold on which the EU claims are based, not a dietary guideline for what you need. The Health Council of the Netherlands recommends eating fish once a week, preferably oily fish, which amounts to around 200 mg of EPA and DHA per day. So these are two different figures, with two different purposes.
That’s what makes omega-3 different from protein. Your protein requirement scales with your body weight and training load, which is why athletes consciously factor this in. Read on to find out how much protein you need per day. With EPA and DHA, it is not a per-kilo calculation but a fixed reference point that is the same for everyone. The difference between athletes and non-athletes therefore lies not in their requirements, but in how consciously people plan their diet.
Which foods provide EPA and DHA?
EPA and DHA are found in oily fish (such as herring, mackerel, salmon and sardines), in shellfish and crustaceans, and in algae. Plant-based sources such as linseed, walnuts and chia seeds provide ALA, another omega-3 fatty acid.
Your body can only convert ALA into EPA and DHA to a limited extent. A tablespoon of linseed oil therefore does not count on a one-to-one basis if you’re looking for EPA and DHA: the claims above are explicitly formulated for EPA and DHA, not for ALA. The full list of sources can be found in our article on the benefits and sources of omega-3.
For those who train regularly, this is primarily a matter of planning. Anyone who structures their meals around their training sessions usually has a clear idea of how much chicken, eggs, rice and protein powder they’re consuming. Fish deserves a conscious place in your weekly menu: is it included, and if so, how often?
What if you don’t eat fish?
In that case, algae oil is the direct route to EPA and DHA. It makes no difference to the molecules themselves: the EPA and DHA from algae oil are the same fatty acids as those from fish. In practical terms, the difference is particularly relevant for those who follow a vegetarian or vegan diet, those who dislike the taste or aftertaste of fish oil, or those who prefer not to use fish-based products.
There is also a specific sustainability reason for choosing algae oil. Algae oil comes from cultivated algae, a plant-based source, which means no fishing is involved and therefore no additional pressure is placed on wild fish stocks. Furthermore, algae oil skips a step in the food chain: fish do not produce EPA and DHA themselves but obtain them from algae. So with algae oil, you are consuming the fatty acids directly from the original source rather than via the fish that had previously absorbed them. You can find out more about this chain in the hub article on omega-3.
If you’re already taking several supplements as part of your training routine, an algae oil capsule is easy to fit in. You don’t need to add it to your shake or take it around the time of your workout. Think of it separately from your training schedule and more as a regular part of a meal.
When is the best time to take omega-3?
Take omega-3 with a meal. The timing in relation to your workout doesn’t matter.
Omega-3 doesn’t work on a per-workout basis. It’s about your intake over the long term, so daily consistency is more important than the specific time of day. Always follow the dosage on the label.
In practical terms, this means: link it to a meal you have every day, such as breakfast or dinner. Training times may change, but breakfast doesn’t. This makes it easier to stick to than a time that depends on your schedule.
What should you look out for when choosing an omega-3 supplement?
Look at the number of milligrams of EPA and DHA per daily dose, not the total omega-3 content. That single figure determines whether a product meets the threshold for the claims made.
- Look at the mg of EPA and DHA, not ‘total omega-3’. A high total figure may consist largely of ALA or other fatty acids. The health claims are based on EPA and DHA.
- Convert it to a daily dose. The content per capsule is of little use without knowing the number of capsules per day recommended on the label.
- Check the source. Fish or algae, and in the case of algae oil, whether the capsule itself is also plant-based.
- Read the ingredients list. See what else is in it apart from the oil and whether it adds any benefit.
- Check your intake. If you’re already taking a multivitamin or a sports supplement, check whether these already contain EPA and DHA and in what quantities, so you know your total intake.
Frequently asked questions
Is omega-3 from algae oil different from that in fish oil?
The EPA and DHA are the same molecules; only the source differs. Fish do not produce EPA and DHA themselves but obtain them from algae, so algae oil is the source further up the chain.
Can you combine omega-3 with protein powder or other supplements?
Yes, there’s no reason to take omega-3 separately from your whey or plant-based protein powder or other supplements. If you’d like to know more about sport and nutrition, read about which vitamins and minerals are important for athletes. If you’re taking any medication, please consult your GP or pharmacist.
How much EPA and DHA do you need to reap the benefits?
The authorised health claims for EPA and DHA apply from a daily intake of 250 mg. At 250 mg of DHA per day, DHA contributes to maintenance of normal brain function. At that same daily intake, DHA contributes to the maintenance of normal vision. At 250 mg of EPA and DHA per day, EPA and DHA contribute to the normal function of the heart. You should therefore always check the label for the number of milligrams of EPA and DHA per daily dose, not the total omega-3 content.
Does omega-3 have an anti-inflammatory effect after exercise?
This is a persistent assumption amongst athletes, but there is no authorised health claim to support it. The EU has not approved any claim attributing an anti-inflammatory effect or a beneficial effect on post-exercise recovery to omega-3. We are therefore not permitted to make such claims. What is authorised, however, is unrelated to sport: EPA and DHA contribute to the normal function of the heart at a daily intake of 250 mg of EPA and DHA. At a daily intake of 250 mg of DHA, DHA contributes to maintenance of normal brain function. At that same daily intake, DHA contributes to the maintenance of normal vision.
As an athlete, do you notice any effects from omega-3?
Don’t expect a noticeable effect on your training. There is no authorised claim regarding performance or recovery, and omega-3 is not a supplement that you’re supposed to feel the effects of on the day you take it. It’s about your daily intake over the long term, not an effect per training session.
Ekopura’s omega-3
Our omega-3 comes from algae oil, in two variants: Omega-3 DHA with 250 mg of DHA per capsule, and Omega-3 DHA+EPA with 210 mg of DHA and 70 mg of EPA per capsule. Both are plant-based, including the capsule, and contain no unnecessary additives. Each jar contains 90 capsules. You can find both in our omega-3 collection, where the full list of ingredients and nutritional values is provided for each product. A varied, balanced diet and a healthy lifestyle remain the foundation.
