How To Quickly Improve Body Health, Expert Calls Combining Omega-3 Supplements With Weightlifting Exercises

JAKARTA – Omega-3 fatty acids play an important role in various body functions, including brain and eye health. When consumed in adequate quantities, this fatty acid is also associated with an increase in heart health and mental health markers.

Now, the researchers say that combining omega-3 supplements with consistent weightlifting exercises can also provide significant health benefits. A study recently published in Nutrients found that athletes who consumed omega-3 fatty acid supplements during the strength training program experienced increased cholesterol profiles, markers of brain health, and, significantly, increased strength compared to those who did not.

The combination of omega-3 supplementation with resistance training results in a significant increase. Not only in biochemical markers but also in the core component of physical performance such as muscle strength, agility, reaction time, and explosive power, “wrote the study’s authors.

However, there are still significant limitations. This study only involves healthy men with a history of strength training. So it is not clear whether these findings can be applied to the general public, especially those who have chronic diseases.

“Because this study does not involve the general public, it is not clear whether the benefits will be felt by the entire population,” said Alyssa Kwan, MS, RD, a cardiovascular clinical nutritionist at Stanford Medicine who was not involved in this study.

Nonetheless, the study shows that omega-3 supplementation can provide a cost-effective and practical approach to improving sports performance.

Researchers in Turkey conducted random trials to assess the effects of omega-3 supplementation with load training. Two groups of men followed the same weightlifting regimen, but only one group received the supplement.

Thirty men aged 18 to 30 years were recruited for this trial. Participants are only included if they meet a stringent set of criteria:

Participants should not have a history of professional athletes or have used ergogenic supplements to improve performance, such as kreatin, omega-3 supplements, protein powders, or branch chain amino acids (BCAA), within six months of trials.

A total of 15 participants were randomed to receive omega-3 supplements, while the other participants acted as controls. The daily dose of omega-3 was 3,150 mg, selected based on previous studies that reported the effect of performance improvement on similar levels.

The two groups conduct a three-day-week strength exercise, consisting of one day of upper body exercise, one day of lower body training, and one day of body-wide exercise. The researchers standardized gym conditions, including lighting, temperature, and equipment, to minimize performance variability.

In addition, to minimize the roleu factor, the two groups follow a strict standard diet and are supervised by certified nutritionists.

At the end of the trial, supplemented participants experienced health benefits and multisystemic performance compared to control groups. Main health results include:

Improved performance includes:

The fact that the increase is observed even in healthy and physically active individuals. Shows that omega-3 can be considered a valuable performance improvement aid for athletes and those involved in routine physical activity,” wrote the study’s authors.

Further research is needed to better understand how these supplements will affect the wider population.

It is unclear whether the health benefits and performance of omega-3 supplementation and weightlifting will reach a wider population.

However, the observed health benefits will be meaningful, although they are separate from aspects related to sports performance.

These benefits can have a big impact such as longevity. Although exercise is one of the best ways to reduce the risk of cardiovascular disease, omega-3 has also been shown to have a beneficial impact. Improvement of lipid profiles can reduce the risk of heart attacks and strokes as well as cognitive reductions,” said Kristin Kirkpatrick, MS, RD, nutritionist at the Cleveland Clinic, and co-author of the book Regenerative Health, who was not involved in this study.

Meanwhile, Kwan added, We understand that omega-3 has anti-inflammatory benefits and is very important for immune resilience and health benefits in general.

Your body does not produce omega-3 naturally, which means omega-3 must be obtained from foods rich in omega-3 such as fatty fish, walnuts, or chia seeds. Omega-3 supplements, which are usually sold in pill or oil, can help fill these deficiencies for those who do not regularly eat foods rich in omega-3 in sufficient quantities.

However, experts say the source of food-based omega-3 is generally better than looking for supplements.

Health benefits can be linked and achieved only with a healthy diet, such as eating fish. It also supports a healthy overall diet,” Kwan said.

Kirkpatrick pointed out that some people may need to avoid omega-3 supplements altogether, such as those who consume blood dilution.

Like other significant changes in diet and lifestyle, consult with registered nutritionists or your healthcare provider before taking omega-3 supplements.

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