Although the "runner's high" may mask it, running puts a significant strain on your body. Your body's muscles, joints and lungs all work hard to help you log miles and recover between bouts. Combined with a healthy diet, fish oil may benefit runners. Because of its benefits to lung health, fat burning and cardiovascular health fish oil is something that runners won't want to run away from.
Background
Fish oil is rich in omega-3 fats that your body needs to obtain from your diet. Fish oil is especially rich in a pair of omega-3 fatty acids -- docosahexaenoic acid and eicosapentaenoic acid -- that are essential for brain and cardiovascular health.
Lung Health
Some elite runners suffer from a condition known as bronchoconstriction. Bronchoconstriction is caused when the muscles in the lungs shorten and tighten. This condition can make it difficult to exercise. According to the June 2003 "American Journal of Respiratory and Critical Care Medicine" athletes that supplemented with fish oil significantly reduced their symptoms of bronchoconstriction. The authors note that fish oil's anti-inflammatory properties are likely responsible for their lung health-boosting benefits.
Fat Loss
Many runners hit the road to improve their physique and overall health by burning off body fat. Consuming a healthy diet with appropriate calories and taking fish oil supplements can help you burn off excess body fat, reports a research team from the University of South Australia. In research published in the May 2007 "American Journal of Clinical Nutrition," overweight subjects who were given fish oil during a 12-week cardiovascular exercise program lost significantly more fat than a similar group that didn't supplement with fish oil.
Dosage and Dangers
Before taking fish oil, check in with your doctor to make sure that fish oil is appropriate for you. The University of Maryland Medical Center advises individuals to take 3 g or less of fish oil per day. While generally safe, fish oil can bring on side effects such as diarrhea, interaction with certain medications and thinning of your blood. Also, certain preparations of fish oil may contain high levels of environmental toxins, including mercury and lead. Opt for fish oil that is purified of all heavy metals and toxins.
References
- "American Journal of Respiratory and Critical Care Medicine"; Fish Oil Supplementation Reduces Severity of Exercise-induced Bronchoconstriction in Elite Athletes; T. Mickleborough, et al.; June 2003
- "American Journal of Clinical Nutrition"; Combining Fish-Oil Supplements With Regular Aerobic Exercise Improves Body Composition and Cardiovascular Disease Risk Factors; A. Hill et al.; May 2007
- University of Maryland Medical Center: Omega-3 Fatty Acids
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