Is Omega-3 Index useful for Sport?

The Omega-3 Index measures EPA and DHA in red blood cell membranes and is a validated marker for cardiovascular health and inflammation. For athletes, an optimal index (8–11%) is linked to better recovery and reduced exercise-induced inflammation, but evidence for direct performance enhancement is moderate. Some studies show benefits in endurance athletes for muscle soreness and joint function, while strength and sprint outcomes are inconsistent. Individual response varies with baseline intake, genetics (e.g., FADS1 variants), and training load. The test is useful to identify deficiency, but supplementation without testing may be wasteful. Caveat: high doses may impair blood clotting. Evidence: human-moderate.