Ep. 285 - Are Most Omega-3 Supplements Misformulated? (Feat Ryan Anthony)

Jul 29, 2024

Ryan Anthony, a PhD candidate at the University of Wollongong, dives into the fascinating world of omega-3 fatty acids and their role in muscle recovery. He reveals the complexities of EPA and DHA, why plant sources may not suffice, and the mixed results from recent studies. The discussion also touches on omega-3's effects on elderly health and its potential benefits for athletes. Plus, there's humor about mercury concerns in fish, making it an enlightening and entertaining exploration of omega-3 supplementation!

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INSIGHT

Fish Oil's Shifting Perception

Fish oil's reputation as a cure-all has declined, partly due to negative studies gaining attention.
However, most large population studies, especially on cardiovascular health, show benefits with higher Omega-3 Index levels.

INSIGHT

Study Design Issues

Many underwhelming fish oil studies may stem from flawed methodology, not the supplement itself.
Factors like dosage, form, and supplementation duration can influence results, alongside pre-existing health conditions.

ADVICE

Omega-3 Biomarker

Measure erythrocyte EPA+DHA (Omega-3 Index) to assess tissue uptake of Omega-3s.
Prioritize this biomarker over plasma levels, as it correlates better with muscle phospholipids.

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PhD candidate Ryan Anthony joins the Erics on Iron Culture to discuss the fishy business of Omega-3 supplementation. Ryan is in the final years of his PhD research at the University of Wollongong in Australia, investigating the role of omega-3 fatty acids in reducing muscle fatigue and soreness following exercise. His research has identified consistent methodological issues in many of the studies on the topic, which may explain why omega-3 data has become more mixed in recent years. In this episode you’ll learn exactly what omega-3 fatty acids are, how they function in the body, the difference between EPA and DHA and the relevance of their differences, if it is worth supplementing with omega-3s, and whether most supplements on the market are actually properly formulated to provide the potential positive impact sometimes observed in research.

00:00 It’s the tag team Eric duo with an introduction to fish oil supplementation

03:08 Introducing our guest Ryan, his research, and Omega-3s

11:57 Fish oil trials, biomarkers, and adverse outcomes

Harris 2017 The Omega-3 Index and relative risk for coronary heart disease mortality: Estimation from 10 cohort studies https://pubmed.ncbi.nlm.nih.gov/28511049/

20:40 The methodologies employed in this area of research

Anthony 2021 The Influence of Long-Chain Omega-3 Fatty Acids on Eccentric Exercise-Induced Delayed Muscle Soreness: Reported Outcomes Are Compromised by Study Design Issues https://pubmed.ncbi.nlm.nih.gov/33477110/

Anthony 2024 A review and evaluation of study design considerations for omega-3 fatty acid supplementation trials in physically trained participants https://pubmed.ncbi.nlm.nih.gov/36620998/

33:40 The effects of Fish oil supplementation on various outcomes

44:35 The Omega-6 to Omega-3 ratio, arachidonic acid and the inflammatory response

54:55 Clarifying some of the evidence and some practical considerations of supplementation

59:57 Ryan’s breaks down his research

1:09:55 Practical applications for strength and physique athletes

https://granttinsley.com/third-party-testing-dietary-supplements

1:15:25 Final words: TBIs and high Mercury, and closing out

https://www.researchgate.net/profile/Ryan-Anthony-2