Page 99 - JSOM Winter 2022

An Ongoing Series

Omega-3 Fatty Acids

Benefits for Performance and Recovery

Melissa Rittenhouse, PhD, RD, CSSD *; Patricia A. Deuster, PhD, MPH, FACSM 2
1

ABSTRACT
Full-spectrum human performance optimization (HPO) is es- FIGURE 1 Full-spectrum human performance optimization (HPO).
sential for Special Operations Forces (SOF). Nutrition is one The spectrum emphasizes advancing care for Special Operations
part of HPO and is important for all aspects of performance. Forces from health to prevention and performance optimization.
One area of increased interest in this regard is omega-3 poly-
unsaturated fatty acids (omega-3). Research has indicated that
Servicemembers (SM), including SOF, do not eat the recom-
mended 2 to 3 servings per week of fatty fish and have low
omega-3 levels. Therefore, alternative approaches are war-
ranted. The purpose of this article is to highlight the poten-
tial mental and physical health and performance benefits of
omega-3. Consuming omega-3 on a regular basis would not
only be beneficial for the health of SOF but also for their train-
ing and overall performance.
Keywords: omega-3; Special Operations Forces; full-spectrum
human performance optimization; nutrition dietary supplements

(DHA). EPA and DHA are found in fatty fish and seafood,
Introduction with salmon, herring, mackerel, and sardines having the great-
est amounts (Table 1). Plant foods such as flaxseeds, chia
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Full-spectrum HPO is a capability-based approach that fo- seeds, and walnuts are good sources of ALA (Table 1). Be-
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cuses on health and performance improvements to optimize cause the absorption and conversion of ALA to EPA is very
the ability of Warfighters to perform their core tasks (Figure low (typically reported as <5%) and conversion to DHA is
1). Nutrition is part of that full-spectrum HPO approach and even lower, consuming ALA alone may not confer the requisite
is very important to all aspects of performance. One particular benefits of omega-3. This is of special importance to Opera-
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nutrient of interest is omega-3, which continues to receive at- tors who follow plant-based or vegetarian eating styles or do
tention because of the potential for performance benefits along not consume fish on a regular basis. Finding additional ways
the HPO spectrum for SOF. Research indicates that most SM, to increase omega-3 may be necessary.
including SOF, do not eat the recommended 2 to 3 servings
per week of fatty fish, despite indications that consuming suf- When reviewing research studies on omega-3, we must pay
ficient omega-3 on a regular basis would benefit not only the attention to the amount (i.e., grams) of and type of omega-3
health but also the overall training and performance of SOF. (EPA, DHA, ALA) and the source (i.e., food vs. dietary sup-
1–8
plement). Here our focus will be on EPA and DHA because of
Omega-3 comprises essential fatty acids that need to be in- the low conversion of ALA. In addition, dietary supplements
cluded in our dietary intake. Consuming inadequate amounts may be a common recommendation because they can achieve
of omega-3 increases the risk of various health issues and consistent and larger dosing than that through the diet. In
chronic diseases. 7,9,10 Many types of omega-3 are available, choosing an omega-3 dietary supplement, it is important to
but most research studies focus on alpha-linolenic acid (ALA), pay attention to the amount and type of omega-3 the supple-
eicosapentaenoic acid (EPA), and docosahexaenoic acid ment contains; we consistently recommend that the product be
*Correspondence to melissa.rittenhouse.ctr@usuhs.edu or patricia.deuster@usuhs.edu
1 Melissa Rittenhouse is assistant professor at the Consortium for Health and Military Performance, Department of Military and Emergency
Medicine, F. Edward Hébert School of Medicine, Uniformed Services University, Bethesda, MD, and with the Henry M. Jackson Foundation for
the Advancement of Military Medicine, , Inc., Bethesda. Patricia Deuster is professor and acting executive director of Consortium for Health and
2
Military Performance, Department of Military and Emergency Medicine, F. Edward Hébert School of Medicine, Uniformed Services University,
Bethesda.
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