Exercise + this supplement = The secret to better heart health?
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"Adding [this] supplementation to exercise training may augment some effects of exercise training on body composition and cardiometabolic health in adults." — Clinical Nutrition ESPEN study authors
New research has found that omega-3 polyunsaturated fatty acid supplements may enhance the benefits of exercise.
The meta-analysis, published in the medical journal Clinical Nutrition ESPEN, evaluated 21 studies—which included a total of 673 individuals—to understand what happens when you combine omega-3 supplementation with physical activity. []
Related: A cardiologist’s top-3 supplements for heart healthThe results of the research
Compared to exercising alone, taking omega-3s along with exercise appeared to decrease fat mass, triglyceride levels, and blood pressure, the research team found. The supplements also helped increase lower-body muscular strength.
"Adding omega-3 supplementation to exercise training may augment some effects of exercise training on body composition and cardiometabolic health in adults," the study authors wrote. []
Omega-3 supplementation didn’t have an effect on glycemic markers, upper-body muscular strength, total cholesterol, or high-density lipoprotein (HDL) levels—and it increased low-density lipoprotein (LDL) levels.
It’s well known that omega-3 fatty acids greatly benefit the heart. Past evidence shows that higher omega-3 levels are associated with a lower risk of heart failure and coronary heart disease. [] It also helps improve blood pressure, lipid profiles, glycemic markers, and inflammation. []
Related: Surprising benefits of one of the most simple forms of exerciseThe link between omega-3s and exercise
How do omega-3s enhance the benefits of exercise?
According to Elana Natker, RD, a dietitian and a consultant with the Global Organization for EPA and DHA Omega-3s (GOED), omega-3 fatty acids are found in every cell of the body.
Omega-3s have been found to improve cell membrane fluidity and fight inflammation. [] “It's possible that these properties may also provide benefits for physical activity,” Natker tells MDLinx.
Exercise may bolster those heart-healthy effects. “Exercising regularly can have a similar impact on the body, which will only boost cardiovascular benefits,” says Lisa Moskovitz, RD, CDN, a dietitian and the CEO at The NY Nutrition Group.
Research also shows omega-3 supplementation improves nerve conduction and increases sensitivity to acetylcholine, a neurotransmitter involved in body movement. [] It may also boost muscle protein synthesis and improve muscle function. []
Gillian Killiner, RD, a dietitian and founder of 121 Dietitian, often recommends omega-3s to patients who have inflammation, heart disease, or poor mental health, or who consume a diet high in processed foods.
She suggests starting with food—think: oily fish two to three times a week, nuts, and seeds. If that doesn’t do the trick, she considers supplements.
“If needed, we then add a high-quality supplement based on their health goals and any medications they take,” Killiner tells MDLinx.