Omega-3s don't get talked about nearly as much as protein or carbs, but they do quite important work, deserving a place in the discussion, particularly for a body that's training hard, growing, and trying to recover fast enough to do it all again the next day. 

This article talks about what omega-3s do, why young athletes may be more prone to falling short, and how to get enough without over complication. 

What are omega-3s? 

Omega-3s are a type of essential fat, meaning the body can't make them itself, so they have to come from food. Omega-3s come in three forms [1,2]:

• ALA (alpha-linolenic acid: found in plant sources like flaxseed, chia seeds, and walnuts

• EPA and DHA: found mainly in oily fish (salmon, mackerel, sardines) and some algae sources

ALA can be converted into EPA and DHA in the body, but that conversion is quite inefficient, generally less than 10% [2,3]. This is important to note as it means plant-based sources of omega-3s don't provide the same levels of EPA and DHA that fish-based sources provide directly.

The importance of omega-3s for training

• Reducing exercise-induced inflammation. Hard training creates a normal, expected amount of inflammation as part of the muscle repair process. Omega-3s, particularly EPA and DHA, are involved in regulating that inflammatory response, which is thought to support more efficient and faster recovery between sessions [1,3].

• Brain function and development. DHA in particular is a major structural component of the brain, and the youth years are an extremely active period of brain development. Omega-3 intake has been linked to cognitive function, mood regulation, and concentration [4].

• Joint and connective tissue health. Some research suggests omega-3s may support joint comfort and reduce stiffness, which is important for young athletes managing high training volumes across a growing, still-developing musculoskeletal system [1].

• Heart health. Omega-3s support healthy blood vessel function and normal heart rhythm, which is essential for future and long-term health, especially if it's a habit built from a younger age  [1,2].

Why young athletes may fall short

Getting enough EPA and DHA typically means eating oily fish a couple of times a week, and that's simply not a regular habit for a lot of teenagers, whether due to taste preference, convenience, cost, or just not being a common feature of family meals [2,3]. Vegetarian and vegan athletes are at a particular disadvantage, as the most direct sources (oily fish) aren't available, and the plant-based conversion pathway is inefficient, as mentioned above [2,3]. 

Additionally, the modern diet tends to be much higher in omega-6 fats (found in many vegetable oils and processed foods) relative to omega-3s, which matters. A diet heavily skewed toward omega-6 can work against some of the benefits omega-3s provide [1,3].

What are the best sources of omega-3s

Most direct (provide EPA and DHA):

• Salmon, mackerel, sardines, trout, anchovies

• Algae-based omega-3 supplements (a good option for vegetarians/vegans, since algae is the original source fish get their omega-3s from)

Indirect (provide ALA, which converts inefficiently):

• Flaxseed and flaxseed oil (ground flaxseed absorbs better than whole seeds)

• Chia seeds

• Walnuts

• Hemp seeds

• Rapeseed/canola oil

A useful target most nutrition bodies suggest is oily fish roughly twice a week for the general population [1,2]. For young athletes, this may be more about being consistent, rather than occasional.

What about supplements?

Although a food-first approach is always the best way to get all essential nutrients, fish oil or algae-based omega-3 supplements are a great option when regular oily fish isn't realistic, particularly for vegetarian, vegan, or simply picky eaters. 

Multivitamins such as YSN’s NUTRI-TEEN Multivitamin and Omega-3 Gummy Bears may also be a great option for providing all the essential omega-3s and taste delicious for fussy eaters. If oily fish isn't a regular feature at home, a supplement is a low-effort way to get nutrition in, without changing the whole family's eating habits.

It's not about loading up

As with most nutrients, more isn't automatically better. Reasonable, consistent intake, like a couple of fish-based meals a week, or a modest daily supplement, is the ideal target, not maximising omega-3 intake. Very high-dose supplementation isn't typically necessary for a young athlete and should really only happen under guidance from a health professional [4].

Takeaway message

Although omega-3s aren’t thought about as dramatically as protein or carbs in how a young athlete feels day to day, they are absolutely essential for recovery, brain function, and long-term heart health. A couple of oily fish meals a week, or a sensible supplement when that's not always possible, covers most of what's needed without any need to overcomplicate things. 

Checklist for parents and athletes

• Aim for oily fish (salmon, mackerel, sardines) around twice a week if that works for you

• If fish isn't part of your diet, look at an algae-based supplement instead

• Add flax, chia, or walnuts as extras, but don't rely on them alone to cover omega-3 needs

• Keep oily fish in the regular meal rotation where possible

• Consider a supplement if fish isn't realistic for family meals, especially for vegetarian or vegan athletes

Disclaimer: This article is intended to provide general information about nutrition for youth athletes and is not meant to replace professional dietary advice or individual nutritional counselling. Needs vary based on age, size, diet, and individual health. Speak with a GP or registered dietitian before starting any new supplement.

References

[1] Calder PC. Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochemical Society Transactions. 2017;45(5):1105–1115. https://doi.org/10.1042/BST20160474

[2] Thielecke F, Blannin A. Omega-3 fatty acids for sport performance: are they equally beneficial for athletes and amateurs? A narrative review. Nutrients. 2020;12(12):3712. https://doi.org/10.3390/nu12123712 

[3] Saunders MJ, Luden ND, Herrick JE, et al. Omega-3 polyunsaturated fatty acids and physical performance. Nutrients. 2018;10(11):1662. https://doi.org/10.3390/nu10111662 

[4] McNamara RK, Carlson SE. Role of omega-3 fatty acids in brain development and function: potential implications for the pathogenesis and prevention of psychopathology. Prostaglandins, Leukotrienes and Essential Fatty Acids. 2006;75(4-5):329–349. https://doi.org/10.1016/j.plefa.2006.07.010