Omega3 – the ultimate long term ‘Nutraceutical‘ to enhance your performance!
Here is what the omega-3 science means in practice for you!
Table of Contents
-> significantly increase your heart performance in 5-9 month
-> reduce muscle recovery time from workouts to almost nothing
-> reduce or even avoid injury time including bruising and swelling
-> reduce reactive oxygen production and VO2peak
-> regulate your cortisol levels
-> athletes have a high demand for DHA
-> athletes show inflammatory index-ratios of up to 100:1 (normal <4:1)
-> increase your mental performance to make quicker decisions
Regeneration requires healthy stem cells. Stem cells require proper omega3! Properly nourished stem cells are key not only to AGING but also to athletic PERFORMANCE at any age. Omega-3 fatty acids, mainly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have been recognized for their beneficial effects on many aspects of health, including athletic performance and recovery.
- Performance: Omega-3 fatty acids may help improve athletic performance by increasing muscle activation and reducing fatigue.
- Recovery: Omega-3s have anti-inflammatory properties which can help to speed up recovery time after intense exercise by reducing inflammation in the muscles.
- Muscle Growth: Omega-3s are believed to enhance muscle protein synthesis (the process that leads to muscle growth) and might help to increase muscle strength and function.
- Bone Health: Omega-3s might enhance bone formation, which is particularly important for athletes who engage in high-impact sports that can stress the skeletal system.
- Mental Health: Omega-3s also have a role in brain health, which can impact an athlete’s motivation, mood, and stress response.
- Omega-3 fatty acids have a positive impact on stem cell function, potentially influencing the repair and regeneration of tissues, which is crucial for recovery from strenuous exercise.
Testimonials:
22y old Marine Soldier:
Everyone wants to improve their performance. Many of of us ordinary people just don’t have the energy to follow through with an exercise program. And if we do get to the gym, we are so sore the next day that we are typically out for 1 week. Here is a way out of that vicious cycle: Omega3 enhances performance for the athlete and amateur!
Athletes, if you read this you need to be aware of the power of proper omega3!
Did your initial Omega-6:3 ratio surprise you? Has it changed from your first reading?
Arvis (professional cyclist) : I hadn’t paid much attention to my Omega-3 intake before learning about Zinzino. I couldn’t quite believe how bad my results were. My Omega-6:3 ratio was 17:1 and permeability of my cell membranes was 23.1. Now I understand that it’s one of the reasons cyclists face various health conditions in ultra-competitions.
2022: Team Arvis Arvis from Latvia cycled 2,211 miles or 3559 KM over 7 days averaging 315 miles per day or 508 KM per day. This beats the record we set in 2021 by 32 miles or 52 KM, cycling an extra 4 miles or 7km per day.
The Studies
Exercise induced muscle recovery, omega3 helps reduction in lactose effects:
The outcomes of this comprehensive meta study Eshagi et al, 2021, showed a significant effect of omega 3 supplementation on reducing creatine kinase (CK), lactate dehydrogenase (LDH), and myoglobin (Mb) concentrations. In addition, a subgroup analysis indicated a significant reduction in CK, LDH, and Mb concentrations, based on follow-ups after exercise, studies duration, time of supplementation, and training status.
Exercise induced muscle injury is key to building new muscle tissue. But this process requires recovery and operates an inflammatory reaction. This reaction is typically related to a slow muscle recovery, that can last several days. Omega3, EPA modifies the release of muscle enzymes and the more pro‐inflammatory 2 series prostaglandins, thromboxanes, and prostacyclins. As omega3 become incorporated into the mitochondria of the muscles these inflammatory processes are greatly down regulated. As muscle breaks down so do membranes and the release of a preponderance of omega6 is the key to inflammatory response
The biochemistry of these markers is certainly beyond the scope of this omega3 website but here is a short explanation: The increases in serum skeletal muscle enzymes (creatine kinase (CK), lactate dehydrogenase (LDH), and myoglobin (Mb) concentrations) can be used as markers for exercise recovery. A pleurae of dozens of studies show a clear reduction effect of LDH through proper omega3 supplementation.
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The dotted line shows the statistical reduction of Lactate Dehydrogenase effect after omega3 supplementation. Adopted from Eshagi et al, 2021
By the way, its not the commonly thought acidosis of anaerobic lactate that causes soreness. LDH merely functions as a prolonged energy source. The lactate-forming reaction generates cytosolic NAD+, which feeds back into glycolysis. The glyceraldehyde 3-phosphate dehydrogenase reaction needs NAD+ (and Mg) to promote substrate flux through the second phase of glycolysis to promote ATP (the major cellular energy carrier) generation. However after that resource is used up also, acidosis will occur. Here is how that works:
Lactic Acid Production: The lactate dehydrogenase (LDH) reaction itself is proton neutral but the glycolytic pathway leading up to lactate production generates protons (one glucose results in 2 pyruvate plus 2 NADH, 2ATP, 2 H2O and 2 protons). During intense exercise, when energy demands exceed the capacity for oxidative phosphorylation, there’s a shift towards anaerobic glycolysis. This process produces pyruvate, which is then converted to lactate by LDH instead of shunting it to the Krebs cycle. The rapid formation of pyruvate through glycolysis results in the production of H+ ions. Although some of these protons are used up in the LDH reaction itself, the net production of lactate is associated with an increase in H+ ions in the muscle cell, leading to acidosis.
But how is Omega3 a player in this?
- The Omega3 contributes to less acidosis by reducing LDH activity and increasing oxygen supply to the ETC. This creates more muscle endurance.
- Cytochrome C and the entire ETC is far more efficient with omgega-3 presence in the mitochondrial membrane.
- By reducing inflammation (a lower omega6/3 index) muscle breakdown is far less inflammatory. Immune responses are shorter and more efficient. Delayed Onset Muscle Soreness (DOMS): While acidosis can contribute to the immediate burning sensation and fatigue experienced during intense exercise, it’s not the primary cause of soreness that appears a day or two after exercise (DOMS). DOMS is thought to result from microscopic muscle damage and the subsequent inflammatory response. The release of inflammatory mediators, combined with muscle cell repair processes, contributes to the sensation of soreness.
- Functional myoglobin Fe2+ is restored by availability of more NADH; low oxygen levels can cause cellular distress, leading to the formation of reactive oxygen species (ROS), which can then oxidize myoglobin.
- ATPase is more efficient providing prolonged muscle contraction and circulation to deliver more oxygen.
- Metabolic Acidosis due to CO2 is reduced: With intense exercise, there’s an increased production of carbon dioxide (CO2). CO2 can combine with water to form carbonic acid, which dissociates to produce H+ ions and bicarbonate. An accumulation of CO2, therefore, can contribute to acidosis.
Bone Health
Omega-3 fatty acids, primarily eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are well-known for their anti-inflammatory properties. In recent years, their potential role in promoting bone health has gained attention in the scientific community. Here’s how omega-3 fatty acids might be connected to bone health:
1. Inflammation and Bone Health: Chronic inflammation can stimulate osteoclast activity. Osteoclasts are cells responsible for breaking down bone tissue, which is part of the natural process of bone remodeling. However, excessive osteoclast activity can lead to bone loss. By reducing inflammation, omega-3 fatty acids may help balance osteoblast (cells that build bone) and osteoclast activity.
2. Omega-6 to Omega-3 Ratio: Modern diets are often rich in omega-6 fatty acids and relatively deficient in omega-3s, leading to a skewed ratio. Arachidonic acid, an omega-6 fatty acid, can be metabolized into inflammatory eicosanoids, potentially promoting inflammation. A more balanced intake of omega-3 to omega-6 can help modulate inflammatory responses, which may indirectly benefit bone health.
3. Direct Effects on Bone Cells: Some studies suggest that omega-3 fatty acids can directly influence both osteoblasts and osteoclasts. Omega-3s may promote osteoblast differentiation and function, enhancing bone formation. Additionally, they might suppress osteoclast differentiation, reducing bone resorption.
4. Interplay with Other Nutrients: Omega-3 fatty acids can positively influence calcium metabolism, enhancing calcium absorption and reducing urinary calcium loss. Calcium is a critical mineral for bone mineral density and overall bone health.
5. Research Findings: Some animal studies have shown that supplementation with omega-3 fatty acids can lead to increased bone mineral content and bone strength. Human studies are more mixed, but there is evidence to suggest potential benefits, especially in the context of a balanced diet and adequate intake of other essential nutrients for bone health, like calcium and vitamin D.
6. Joint Health: While not directly related to bone structure, omega-3 fatty acids have shown benefits in conditions like osteoarthritis and rheumatoid arthritis. Their anti-inflammatory properties can help reduce joint pain and stiffness, which can indirectly influence mobility and bone health.
In conclusion, while omega-3 fatty acids are not a direct substitute for bone-specific nutrients like calcium and vitamin D, their anti-inflammatory properties and potential direct effects on bone cells suggest they play a supportive role in maintaining bone health. At this point we want to remind you that supplementing with calcium is not effective and can be dangerous. Vitamin D supplantation has to be done properly and requires Magnesium.
What about rancid supplements?
Many commercial fish oils are rancid and have high TOTOX values. They are harmful to your body. Secondary lipid oxidation products can also inactivate LDH and impact its ability to regenerate NADH, directly disrupting the enzymes ability to convert lactate to pyruvate. Inhibiting LDH lowers performance and recovery!
For Zinzino Totox values check here.
How does omega3 increase stamina and performance of the heart?
The short answer is that the heart needs nutrients and oxygen in a constant stream and even more in peak performance. Any interruptions when you work on the limit causes formation of scar tissue. So if your coronary arteries and mitochondria are not in top shape you are asking for trouble.
1) Probably the most important markers for heart health are those of arteriosclerosis or the general health of the circulatory system. The heart coronary arteries are very susceptible to the general health of the arteries and a good supply of oxygen to the heart muscle itself is crucial. It is without doubt the most studied area of omega3 health, specifically the fact that omega3 lowers triglycerides and LDL. 1000s of studies could be cited here and many more are listed on the Science page.
Of course this has been know for a long time already and the inflammatory omega6/3 index was established already 20 years ago…
2) Mitochondrial health: Your heart cannot make energy without healthy mitochondria. They harbor cytochrome C and are the powerplants to make ATP. Studies clearly show that cytochrome C cannot function properly (as do many membrane proteins). Estimates show that cardiolipin (CL), the main lipid in the heart muscle contains 4 PUFA chains with up to 20% DHA. Most lipids avoid multiple PUFA chains however Mitochondria require them. The replacement of 18:2 with the more peroxidisable 22:6 may result in changes in the properties of CL and therefore mitochondria. In other words DHA has a much higher heart protective value.
Our test show most people have omega3 deficiency up to 95%. The prevalence of Heart disease is the clear result of the heart muscle atrophy due to lack of omega3. This problem is becoming much more apparent as the heart ages and stem cells are not turning over the heart muscle resulting in non-functional scar tissue.
Here you can see how Cardiolipin (red) functions as an anchor to help form the negative curvature of the inner Mitochondrial membrane which is necessary for the function of cytochrome C and Atpase. Jiang et al 2022
in summary: NO TCA cycle means NO ATP means NO ENERGY for the heart muscle!
Sarcopenia – muscle loss
Increasing protein intake alone is not sufficient:
Source: Smith et al. 2011; Muscle protein fractional synthesis rates after 8 weeks of 3PUFA.
– Gironolamo 2014: Omega-3 fatty acids and protein metabolism: enhancement of anabolic interventions for sarcopenia!
– Dupont 2019: We conclude that there is growing evidence for a beneficial effect of omega-3 PUFAs supplementation in sarcopenic older persons!
Why athletes have a very high inflammatory index?
Due to the high demand of tissue regeneration and energy usage Athletes have a higher cellular turnover. Building new muscle and the necessary vascular and neuro tissue requires large amounts of omega3. We see up to 95% deficiencies in our tests resulting in inflammatory ratios of up to 100:1 in Athletes.
Professional football players at LSK NORWAY were shown to have ω6:3 ratios in their blood averaging over 12:1, as high as 25:1. Only 2 players had an acceptable ratio below 4:1. After supplementation for 6 month the average was below 4:1. The club has since won the the Norwegian Football Cup and is currently positioned in the top third of the Eliteserien.
Source: Clayton 2015
How does omega3 speed up injury recovery?
Injury recovery requires healthy stem cells to make new tissue. No cell can divide or replicate without proper omega3. The speed of injury recovery depends on how fast your body can transport away dead blood and avoid scar tissue. A healthy cardiovascular system is a must. Healthy stem cell niches are required to lay down new tissue.
How Does omega3 reduce reactive oxygen species production?
The key to a quick muscle and tissue recovery is the reduction of oxidative damage. The short answer is that EPA and DHA function as antioxidants within the membrane where you need them the most. They have a high redox potential and can directly protect the cell.
We know that Chronic exercise leads to the upregulation of the body’s antioxidant defense mechanism. This helps minimize the oxidative stress that may occur after an acute bout of exercise. Omega3 plays a vital role in this mechanism.
Gammone 2018: Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport
In Red omega3 deactivates inflammation, in green activation of protein synthesis. This article also mentions the the n-3/n-6 ratio!
Why do Athletes have a very high demand for DHA?
Its understandable that Athletes require more from their body performance. This includes additional exercise-induced oxidative stress with delayed onset muscle soreness, larger vascular systems for oxygen efficiency during aerobic exercise, anaerobic endurance capacity and simply a high demand for neuro and cardiac protection.
Cortisol
Athletes have to be very concerned about their cortisol levels since an elevated cortisol level can indicate overtraining. Cortisol is very important as it regulates blood sugar and blood pressure. However too much cortisol is also associated with muscle loss and the acquisition of belly fat. High cortisol symptoms can include hypertension and muscle loss.
Omega3 was shown to downregulate and balance endogenous cortisol levels.
Vision
At least 50% of the retina requires omega3 specifically DHA with some estimates up to 90%. Retina is almost completely dependent upon dietary supply of DHA since it cannot synthesize DHA from the linolenic acid (18:3, n-3) precursor. Many studies have shown that dietary omega-3 FA protect against retinal diseases, whereas DHA deficiency is associated with impaired visual function! DHA is so important for the retinal protein function that the whole body reserves what is left of it for the eye!
As an Athlete you need top vision performance to make quick decisions. Since your Eyes are requiring most of the DHA – your brain misses out!
How do you get more mental clarity?
Research shows the brain shrinks without omega3. The brain is literally on fire in this state of shrinkage and high inflammatory index.
Biochemical Markers for mental performance are available: for example the e4 allele in the APOE gene is the strongest genetic risk factor for late onset Alzheimer disease. Satizabal 2022 shows the Association of Red Blood Cell (RBC) Omega-3 Fatty Acids With MRI Markers and Cognitive Function in Midlife. These results, albeit exploratory, suggest that higher Omega-3 fatty acid concentrations are related to better brain structure and cognitive function in a predominantly middle-aged cohort free of clinical dementia. These associations differed by APOE genotype, suggesting potentially different metabolic patterns by APOE status. The study suggests that higher RBC omega-3 PUFA levels, including EPA, DHA, and the Omega-3 index, are associated with larger hippocampal volumes and better abstract reasoning as early as midlife, independent of vascular risk factors.
YOUR Brain is 60% fat and requires >36% PUFAs. Literally spoken it is on fire without proper omega3! This study shows how your brain shrinks without DHA – and remember we all test up to 90% deficient before balance oil supplementation. DHA is positively associated with cortical gray matter volumes
Another important factor in mental clarity is your the function of your nervous system. No nerve conduction without proper potassium channels. These channel cannot open without the presence of DHA in the membrane!