Why Omegas Are Vital to your health! EPA vs DHA why does it matter for Injury Recovery?
I hope you had a productive week yet balanced week! It's Remembrance Day here in Canada so I wasn't planning on writing a huge blog, but I yesterday I was inspired to share all about Omega- 3's. So let's chat!
We know that we should be taking Omega's, right? But do we really know how vital they are? How do you go about choosing a product and are they worth the investment (I'm not affiliated with any, I just really care about you and want you to be informed)?
I just released an ebook all about nutrition that goes a little more in detail ⬇️
"Peak Nutrition: An athletes guide to recovery, injury prevention and performance." Because you are a blog reader and I value you 1000% you can get your complimentary copy here.
Where can I get Omega-3's in my diet?
- Fish & other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines) Approx. 4g/100g.
- Nuts & seeds (flaxseed <1tbs = 1.8g>, chia seeds <2 tsp = 1.6g>, and walnuts <1/4 cup = 2.5g)
- Seaweed/Algae (1 oz = 50mg)
- Eggs (2 eggs = 180mg)
Most of us don't get enough of these foods consistently to equate to the 2000-4000mg daily requirement, so we have to search out a high quality supplement to take on a daily basis.
Generally speaking any omega-3 supplement you find at a big box store are NOT going to have enough of the good stuff.
What is EPA;
- Fatty acid with main function to reduce inflammation
- Prevents cardiovascular disease and may reduce triglycerides.
What is DHA;
- 8% of brain weight
- Main function is brain & eye health
- Important during pregnancy
- Helps with ADHD
What should I look for in a supplement?
It depends on your goals and it may depend on the season you are in as well.
Based on available research, a dose of 3g (3,000mg) or more, with a minimum of 2g (2,000mg) coming from EPA and 1g (1,000mg) coming from DHA, helps to improve physical performance and enhance recovery in athletes. So if you are an athlete or recovering from injury & looking to reduce inflammation, high EPA may be your choice.
On the flip side, a high DHA vs EPA (5:1) supplement; 3000mg DHA and 600mg EPA may help with mental clarity, early cognitive decline and mood during winter months.
Depending on your goals, which way are you going to go?
Personally I have been taking a high EPA Omega-3 for years (1500mg EPA: 500mg DHA).
After diving deeper into the research and with brain health on the mind, I have decided to split my Omegas and take a high EPA during the spring/summer months when training/racing volume is ramped and take a high DHA in the fall/winter months to support mood and brain health.
Bottom line is do your own research (chat with your family Dr.) and take what your body needs. Most importantly make sure you have at least 2000mg of high quality Omega 3's regardless of the composition.
Hope this helps! As always, my inbox is always open for discussion :)
Lest we forget,
-- PT Julie xo
PS: I just released an ebook all about nutrition. "Peak Nutrition: An athletes guide to recovery, injury prevention and performance." Because you are a blog reader and I value you 1000% you can get your complimentary copy here.
PPS I've been working really hard over here on a special project that I can't wait to share more about...I'll keep you updated as it unfolds!
References:
KB Jouris, JL McDaniel, EP Weiss. The Effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to eccentric strength exercise. J Sports Sci Med. 2011 SEP; 10(3): 432-438.
MA Gammone, G Riccioni, G Parrinello, N D'Orazio. Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport. Nutrients. 2018; 11(1): 46
AP Simopoulos. Omega-3 fatty acids and athletics. Curr Sports Med Rep. 2007 Jul; 6(4): 230-236.
