Omega-3: Der Schlüssel zu Leistungsfähigkeit, Gesundheit und einem langen Leben

Omega-3: The key to performance, health and a long life

Why Omega-3 is so crucial

Omega-3 fatty acids are much more than just a trend in the health industry - they are vital for our bodies. They promote brain function, protect the cardiovascular system and even have the potential to extend lifespan. But many people do not consume enough of these valuable fatty acids. Why is that, and what can you do to optimize your omega-3 levels?

What exactly is Omega-3?

Omega-3 fatty acids are essential polyunsaturated fatty acids that the body cannot produce itself. The three most important forms are:

  • ALA (alpha-linolenic acid): Plant-based source of omega-3, e.g. in flax seeds and chia seeds. It can only be converted into the active forms EPA and DHA in very small quantities.
  • EPA (eicosapentaenoic acid): Found mainly in fatty fish and algae. It has an anti-inflammatory effect and supports the cardiovascular system.
  • DHA (docosahexaenoic acid): Also found in fish and algae. DHA is essential for the brain, the retina of the eyes and cellular health.

Omega-3 for athletes: A real game changer

Those who are physically active benefit particularly from Omega-3. Scientific studies show that these fatty acids can accelerate regeneration, reduce inflammation and even support muscle building.

How Omega-3 Improves Your Athletic Performance

  • Faster recovery: Reduces muscle pain after intense training sessions.
  • Cardiovascular support: Improves oxygen uptake and increases endurance performance.
  • Protection for the joints: Relieves joint pain and prevents injuries.
  • Muscle building booster: Promotes protein synthesis, which is crucial for muscle growth.

Omega-3 and Longevity: Your Key to a Longer Life

Longevity is one of the most exciting fields of research in medicine, and Omega-3 is the focus of many studies. Why?

  • Reduces inflammation: Chronic inflammation is a major cause of age-related diseases such as Alzheimer's and heart disease.
  • Improves heart health: Lowers triglycerides, increases HDL ("good cholesterol") and reduces the risk of heart attacks.
  • Protects the brain: DHA is essential for cognitive performance and reduces the risk of dementia.
  • Slows down cell aging: Omega-3 improves the stability of cell membranes and supports DNA repair.

How can you get enough Omega-3?

Omega-3 is found in various foods – but not all sources are equally valuable.

The best sources of omega-3

Animal sources (rich in EPA & DHA):

  • Salmon
  • mackerel
  • sardines
  • krill and fish oil
  • Algae oil (perfect for vegans!)

Plant sources (mainly ALA):

  • linseed & linseed oil
  • chia seeds
  • walnuts
  • hemp seeds
  • rapeseed oil

💡 Tip: Plant-based sources of omega-3 provide ALA, which is only converted to EPA and DHA to a limited extent. Therefore, algae oil is the best plant-based alternative to fish oil!

The right omega-3 dosage

How much Omega-3 you need depends on your lifestyle and goals:

  • General health: 250-500 mg EPA/DHA per day
  • Athletes & active people: 1,000-2,000 mg EPA/DHA per day
  • Longevity & therapeutic use: Up to 3,000 mg EPA/DHA per day (after consultation with a doctor)

🕒 Optimal: Take Omega-3 with a fatty meal to maximize absorption!

Conclusion: Why you shouldn't neglect Omega-3

Whether you want to improve your athletic performance, protect your health or extend your lifespan, Omega-3 is an essential part of an optimal diet. If you don't eat fish, you should definitely consider a high-quality algae oil supplement.

🔬 Test your Omega-3 index to determine your individual needs – this way you can ensure that you are optimally supplied!

Sources

Philpott, JD, Witard, OC, Galloway, SDR, & Maughan, RJ (2022). Omega-3 fatty acids and sports performance: Current perspectives. Journal of the International Society of Sports Nutrition, 19 (1), 1-16. link

Harris, W.S., Del Gobbo, L., & Tintle, N.L. (2021). The Omega-3 Index and relative risk for total mortality: Reductions in cardiovascular disease and beyond. Nature Medicine, 27 (9), 1544-1550. link

Calder, P.C. (2013). Omega-3 polyunsaturated fatty acids and inflammatory processes: Nutrition or pharmacology? British Journal of Clinical Pharmacology, 75 (3), 645-662. link

Mickleborough, TD, Lindley, MR, & Ionescu, AA (2014). Omega-3 polyunsaturated fatty acids in the optimization of physical performance. Military Medicine, 179 (11), 144-156. link

European Food Safety Authority (EFSA) (2010). Scientific opinion on dietary reference values ​​for fats. EFSA Journal, 8 (3), 1796. Link

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