Omega-3: The influence of EPA & DHA on performance, recovery and health

Omega-3 fatty acids are among the nutrients that are often underestimated in everyday sports. Every training session leaves its mark: micro-injuries in the muscles, oxidative stress and inflammatory reactions. These processes are necessary for training, as long as they remain in balance. This is where EPA and DHA come into play. 

Sport increases omega-3 requirements 

If inflammation is too severe or prolonged, the recovery time is extended, muscle soreness becomes more intense and performance declines. The omega-3 fatty acids EPA and DHA help the body to regulate inflammatory processes in a targeted manner by promoting the formation of so-called resolvins. This ensures noticeably better recovery. Training stimuli can thus be better implemented and the body is not overloaded.  

Omega-3 can promote muscle growth 

Muscle growth occurs when the body builds more new muscle protein than it breaks down. In other words, when muscle protein synthesis is consistently higher than protein breakdown. 

EPA and DHA can support this process on several levels. They increase the sensitivity of muscle cells to amino acids, insulin and mechanical stimuli, thereby activating the mTOR (mechanistic target of rapamycin) signalling pathway more efficiently. At the same time, they reduce inflammation-related inhibitions in the muscles, especially when training loads are high. In addition, omega-3 improves communication between nerves and muscles, which measurably supports strength development and explosive power. 

Improved fat metabolism 

EPA and DHA also play a role in fat metabolism. They promote fat burning, inhibit the formation of new fat cells and improve insulin sensitivity. For many athletes, this means a more efficient, lower-fat body composition in the long term. 

Omega-3 reduces inflammation in tendons and joints  

Regular training puts strain on joints, cartilage and tendons. Omega-3 can have a balancing effect here by reducing inflammation in the connective tissue. Studies show that this can reduce stiffness and limited mobility, especially during high-volume training or intense periods of stress. 

Omega-3 improves mental performance 

EPA and DHA are essential components of neuronal membranes. An adequate supply has a positive effect on mental clarity, concentration, stress regulation and sleep. This effect can be particularly crucial when it comes to the interplay between athletic exertion, work and everyday life. 

 

Omega-3 from MNSTRY

   
Why the source makes all the difference 

Not all omega-3s are created equal. Many people intuitively reach for fish oil, but this is precisely where the typical problems arise: fish oil oxidises very quickly, thereby losing its effectiveness and, in the worst case, can even have a pro-inflammatory effect. In addition, there is always the risk of harmful residues such as heavy metals, PCBs or microplastics — even if an oil has been purified. The sustainability of fishing is also a critical factor that plays a role in regular consumption. 

Algae oil circumvents this problem because EPA and DHA come directly from the original source. This means less contamination, greater purity and significantly better tolerability. That is why we rely on microalgae as a vegan source of omega-3.  

QUALITYSILVER® protects the important ingredients 

Omega-3 fatty acids are sensitive. As soon as they come into contact with oxygen, light or heat, they can oxidise. Oxidation is basically "rancidity", and this is precisely why many fish oils taste unpleasant, cause burping or lose much of their effectiveness. 

This is where QUALITYSILVER® comes in: 
It is a patented stabilisation technology that protects omega-3 from oxidation. A special multi-stage process makes the oil more resistant to oxygen, temperature and light. This keeps the sensitive fatty acids intact for longer, which has two key advantages: 

• Greater effectiveness throughout the entire shelf life 
  The oil remains chemically stable and thus delivers full EPA/DHA activity, even after months of storage. 
• Better sensory quality 
  No fishy taste, less burping, no oxidation-related heaviness. This makes daily intake much more pleasant and tolerable. 

QUALITYSILVER® therefore ensures that omega-3 remains stable, retains its effectiveness and is free of sensory side effects, which is a crucial point if you want to use omega-3 consistently over the long term. 

Conclusion 

Omega-3 — especially EPA and DHA — are key building blocks for regeneration, inflammation management, muscle building, fat metabolism, joint health and mental performance. The right source of omega-3 can make all the difference. It is important that it is clean, stable and reliably effective. Our omega-3 meets precisely these requirements.  

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