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

Iron Culture

The MASS Crew

Sports & Recreation, Health & Fitness

4.8 • 827 Ratings

🗓️ 29 July 2024

⏱️ 82 minutes

🔗️ Recording | iTunes | RSS

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Summary

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

Transcript

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0:00.0	Trexler helps it's another one of those fantastic episodes where it's just me and you it's just the the tag team Eric duo where we're the same person but we've taken my hair and transposed it onto your chin and together we have a whole lot of hair um and i'm excited for this one
0:25.6	because this is a pretty cool topic um specifically we're going to be talking about fish oil and that
0:32.3	has often been one of the staples i would say kind of in the fitness community's supplement list that's
0:39.0	not necessarily related to performance, but just kind of has the halo effect around it, right?
0:43.9	Like, this is a good thing. You know, it's kind of like vitamin D is in some cases. But I think
0:50.9	interestingly, there has been some criticism, some questions, some thoughts about the veracity of the data.
0:58.1	I would say for a couple decades now, there's been this kind of, yeah, fish well, it's just generally good.
1:03.2	You should probably take it, kind of like a multivitamin.
1:05.9	And that's starting to come under question.
1:08.6	I wouldn't say it's, it's hashtag debunked it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, you're
1:24.6	it, you would, you would, you would, you would, youx? I would agree, yeah, and it's, I've covered fish oil a few times in the hallowed pages of the
1:34.1	Mass Research Review.
1:35.6	And yeah, I think you've covered it as well many years back, I believe.
1:41.2	And yeah, it does feel as though the tides have turned a little bit. And my personal
1:47.8	view of fish oil supplementation has shifted from a supplementation strategy where you seek
1:55.9	benefits, like creatine, for example, like better than baseline or better than normal type benefits.
2:03.0	And over time, I've kind of moved more toward, well, if you don't eat any fat sources
2:09.3	that are really high in essential fatty acids, maybe you throw it in there just so you get
2:14.1	to where you ought to be, right?
2:15.7	So going from a very different frame of mind
2:19.8	in terms of supplementation of like seeking out some kind of boost
2:23.1	versus just getting what I really should be trying to get from my diet anyway.
	...

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