On the store shelf you will find numerous supplements that are often attributed with a laundry list of health benefits. Fish oil is one of them. This supplement would, among other things, support your immune system and help you recover faster. Is it smart for runners to take such a fish oil supplement? We asked sports dietitian Marja Ockeloen – van der Hulst.
“Nutritional supplements are the icing on the cake,” says the sports dietician. ‘If you don’t have a cake, there isn’t much point in putting frosting on it. What I mean by that: your basic nutrition is very important and the starting point. Your diet must contain sufficient energy, but also sufficient nutrients to be able to exercise properly.’
This food contains many omega-3 fatty acids
One of the nutrients that helps your body stay healthy are omega-3 fatty acids. These are polyunsaturated fatty acids. ‘There are three types of omega-3 fatty acids,’ explains Ockeloen – van der Hulst. ‘Alpha-linolenic acid (ALA) is a vegetable form of omega-3 fatty acids and can be found, for example, in linseed, walnuts and in small quantities in leafy vegetables. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), popularly known as fish fatty acids, are animal omega-3 fatty acids and are mainly found in oily fish.’
If you eat a healthy and varied diet, you usually get enough omega-3 fatty acids from your diet. The Health Council recommends consuming 200 milligrams of omega-3 fatty acids per day. In practice, this means that you should eat oily fish once a week. “Eating oily fish more than once a week is not recommended in view of the residues of pesticides, heavy metals, dioxins and PFAS that also occur in fish,” the sports dietician adds.
As a vegetarian or vegan you don’t put oily fish on the menu, but you can also get omega-3 fatty acids from your diet. ‘With a tablespoon of linseed you are well within the Health Council’s recommendation for omega-3 fatty acids. And these fatty acids are also found in, for example, a handful of walnuts, rapeseed oil and soy oil.’
When does it make sense to take fish oil?
According to the sports dietitian, it is therefore not necessary to take fish oil supplements. You can easily get omega-3 fatty acids from your diet. So why should you take fish oil supplements? An American study from 2020 appears to show that fish oil can help with your recovery after exercise.
Recover faster with fish oil supplements
The American scientists gathered a group of 32 young, trained people. One half of the group received a supplement with 2, 4 or 6 grams of fish oil. The other group received a placebo. After a seven-week research period, participants who received supplements with 6 grams of fish oil appeared to have less muscle pain and recover faster.
The side effects of fish oil
However, this was a small study from which you cannot yet draw too many conclusions. More research is needed to find out whether fish oil really helps with recovery after a tough workout and to investigate whether it is safe to take fish oil in these high doses.
The Information Center for Nutritional Supplements & Health recommends not taking more than 5 grams of EPA and DHA, both present in fish oil. Possible side effects of taking fish oil include stomach and intestinal complaints, a bad taste in the mouth and a rash, but these are all rare.
But you can also leave the supplements on the store shelf and instead eat a portion of oily fish every week, such as salmon, mackerel or herring. Would you rather not do that? Then there are also plant foods with omega 3 fatty acids or you can occasionally take a supplement with algae oil. This is a plant-based and more sustainable alternative to fish oil. Krill oil also contains omega-3 fatty acids, but this supplement, like fish oil, does not fit into a vegan diet.
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Marja Ockeloen – van der Hulst is a sports dietitian and member of the Dutch Association for Sports Dietetics. She is also affiliated with TeamNL as a nutrition expert. In her practice, she guides both top athletes and recreational athletes to better align their nutrition with what their body needs for good sports performance.
