Are they truly necessary for well-being? - Why the body needs omega-3 fatty acids
Kacper Nowak
2026-03-23
4 min. read
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Omega-3 fatty acids fall into the category of polyunsaturated fatty acids, which are available in certain vegetable fats and fatty sea fish. When it comes to plants, a high level of omega-3s is present in flaxseed and soybean oils. In this article, we will learn how these fatty acids impact bodily functions and why they are indispensable for active individuals.
Amplified protein manufacturing
Muscle development is inextricably linked to protein synthesis. Omega-3 fatty acids exert a substantial influence on the stimulation of this process. The best outcomes can be observed after their utilization together with amino acids or protein. Investigations have demonstrated that protein synthesis can be elevated by up to 30% when omega-3s are employed in conjunction with an appropriate quantity of protein or amino acids (compared to a protein-poor diet). Moreover, omega-3s also enlarge the cross-sectional area of certain muscles.
Inhibition of catabolic processes
The regulation of protein degradation is managed by a variety of mechanisms, and research shows that omega-3s, particularly EPA, effectively limit this degradation process. In simpler terms, EPA plays a dual role in the muscle growth process – it stimulates protein synthesis and inhibits catabolic processes by interacting with various aspects of muscle metabolism.
Influence on the immune system
In the event of ailments, our defense system weakens, making it difficult to return to exercise after recovery. Omega-3 acids play a fundamental role in strengthening and protecting the immune system and enhancing our performance. They support white blood cells, which form the main cells of the immune system. This is also relevant in the context of cancer, as research indicates a preventive effect of omega-3 acids in the case of cancer.
The Enhancement of Insulin Sensitivity
Excess body fat and obesity hinder the body's ability to regulate blood glucose levels and augment insulin susceptibility in muscle and fat tissue. The principal element affecting fat loss is insulin susceptibility. If this susceptibility is decreased, it becomes harder to lessen body weight. Additional consumption of omega-3 fatty acids, primarily EPA and DHA, substantially boosts insulin susceptibility in insulin-resistant tissues. Research executed in a sports clinic in the United States uncovered that men who ingested omega-3 fatty acids experienced a substantial reduction in body fat and an accelerated increase in muscle mass. Moreover, ingesting these fatty acids led to a decrease in the stress hormone cortisol, which is a catabolic hormone that bolsters muscle breakdown and fat accumulation.
Augmentation of nutrient supply
The provision of an adequate quantity of nutrients is vital for physically active individuals. When we commence ingesting omega-3s as supplements or nutrient-dense foods, the structure of the cell membranes undergoes modification, becoming more permeable, which results in an increased influx of nutrients into the cells.
Impact on Inflammatory States
Omega-3 fatty acids exert a significant influence on inflammatory states in the human body. Scientific investigations have demonstrated that these fatty acids contribute to reducing the expression of genes involved in inflammatory processes. In instances of intense physical activity, consuming omega-3 fatty acids can aid in diminishing the experience of negative consequences of activity, such as overloading of joints, tendons, ligaments, overtraining. Studies have shown that they lessen the acute inflammatory response to intense physical exertion. A group of physiologists from an American university conducted a study in which young athletes consumed three grams of omega-3 fatty acids over the course of seven days, and then performed very intense workouts. The results revealed that athletes who consumed these fatty acids had a significantly lower number of inflammatory markers and experienced less muscle pain compared to the group that did not consume these fatty acids. Participants in the study suggest that omega-3 fatty acids aid in eliminating waste products generated in response to the energy conversions occurring during physical activity, and support anabolic processes in muscle tissue development.
Effect on the triglyceride level
Fatty acid fatty acids omega-3, particularly EPA, maintain low concentrations of triglycerides responsible for fat accumulation in the body, hence their intake during weight loss expedites metabolism, reduces hunger, enhances satiety, and accelerates fat oxidation. It is also important to highlight the positive impact of omega-3 in cases of cardiovascular diseases. These fatty acids contribute to the reduction of triglyceride and LDL cholesterol levels, known as bad cholesterol. Omega-3 supplementation will significantly contribute to slowing down the development of heart diseases and coronary heart disease.
Amplification of brain performance
During strength training, neuromuscular activity, which is the connection between the brain and muscles, plays a pivotal role. The state of these connections, the speed and power of signal transmission, are critical for the entire training process and thus for muscle mass growth. The application of omega-3 fatty acids can result in an amplification of brain performance by enhancing its blood circulation, improving nerve signal transmission, and reinforcing neuromuscular connections.
Effect on the production of growth hormone
Somatotropin, or growth hormone, which is predominantly synthesized during sleep, plays a very crucial role in the process of muscle mass augmentation. For bodybuilders, it is indispensable to elevate the level of this hormone. Omega-3 acids aid in the synthesis of prostaglandin E1, which in turn contributes to accelerating the release of growth hormone into the blood. In this manner, it can indirectly promote muscle growth, provided that the necessary daily protein intake is met.
