August/September 2021 - 30

Nutrition
and docosahexaenoic acid (DHA).
EPA and DHA have inflammationresolving
properties because
end products of their metabolism
result in pro-resolving mediators
(Figure 1). Research has shown
a positive association between
supplementation of fish oil with
active EPA and DHA on skeletal
muscle recovery, muscle protein
synthesis, and inflammatory markers
(Ritz et al., 2021). The potential to
supplement bioactive derivatives of
EPA and DHA that are steps closer
to pro-resolving mediators is of
emerging interest.
A study assessing the O3FA status
of NCAA Division I collegiate athletes
found that both male and female
athletes did not meet current dietary
recommendations for O3FA intake
(Ritz et al., 2020). Recent work by
Davis et al. (2021) showed a similar
trend in professional basketball
athletes, where only 2 out of 119
athletes had an optimal or low-risk
omega-3 index, a measured marker of
intake and status. Foods high in O3FA
include fatty fish like salmon, mackerel,
anchovies, and sardines. The American
Heart Association recommends
consuming fatty fish at least 2 times
per week (Kris-Etherton et al., 2003).
Supplementation may be beneficial for
athletes with a low intake of seafood,
a high intake of omega 6 fatty acids,
a history of concussions, and those
undergoing surgery (Anzalone et al
2019). Supplement dosages will vary
on the individual and purpose, but
general recommendations to support
the inflammatory-limiting effect of
O3FA range from 1-4 grams/day
(Rangel-Huerta et al., 2012).
2. Balance consumption of omega
6 fatty acids
Omega 6 fatty acids (O6FA) are
also essential fatty acids that must
be obtained from one's diet. There
are two types of O6FA: linoleic acid
(LA) and arachidonic acid (AA). As
indicated in Figure 1, the metabolism
of O6FA results in the production
of pro-inflammatory mediators.
However, they are also an example
of how complex nutrition can be
because they are also precursors
to pro-resolving mediators from
lipoxins. In addition, the metabolism
of both O3FA and O6FA compete for
the same enzymes, indicating that
consuming a balance of both fatty
acids is required to help manage the
inflammatory process - think seesaw
analogy (Saini et al., 2018).
The main concern is that the typical
Western diet tends to be excessively
high in O6FA and deficient in O3FA
(Simopoulos et al., 2002). Foods
high in O6FA mainly include beef,
pork, eggs, dairy, and vegetable oils
like soybean, sunflower, corn, and
safflower oil, which are commonly
used in ultra-processed and fried
foods. A lower ratio of O6FA:O3FA
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August/September 2021

Table of Contents for the Digital Edition of August/September 2021
