Written by Stefan Peter, Pro Soccer Mindset Coach
Stefan Peter is a mindset expert for pro soccer players, teams, and coaches. He's the creator of the Emotionset-Method, helping athletes overcome mental and emotional challenges to unlock what he calls "Performance-Joy”.
As a pro soccer player, you're well aware of the importance of nutrition for peak physical and cognitive performance. In this article I want to talk about the importance of Omega 3 regarding your brain health and your ability to be laser sharp.
Read till the end to unlock insider secrets and avoid costly mistakes in Omega-3 supplementation – plus, grab your Free Quality Checklist at the end!
Still surprisingly for many, Omega-3 plays a crucial role in rapid decision-making, sustaining motivation, facilitating efficient recovery, memory retention, and even our mood.
Let's explore Omega-3 together, clearing up misconceptions and finding out if it’s good or bad for your health and performance.
As a former athlete myself, although never pro, I still always valued performance on the field as well as my well being off the field. Making conscious efforts to prioritize wholesome, nutrient-dense foods in my diet was also based on my early education background in sports-science and nutrition.
However, despite these efforts, I encountered unexpected challenges related to my immune system and energy levels. Despite maintaining a diet rich in vegetables, fruits, and high-quality proteins, I found myself grappling with chronic immune system issues and fluctuating energy levels.
It wasn't until I delved deeper into the topics of brain health, gut health and the role of micronutrients, particularly Omega 3 fatty acids, that I began to understand the significance of balanced nutrition for athletes.
Irritable bowel syndrome, and leaky gut syndrome
Diagnosed with Irritable Bowel Syndrome, and Leaky Gut Syndrome triggered by gluten sensitivity and exacerbated by an imbalance of Omega 6 and Omega 3 fatty acids, I realized the critical importance of maintaining a healthy gut microbiome and a balanced immune system.
Omega 3 fatty acids play a crucial role in modulating inflammation and supporting cellular health.
However, modern diets, characterized by an overabundance of Omega 6 fatty acids found in processed foods and vegetable oils, often disrupt this delicate balance. As a result, many athletes unknowingly suffer from chronic inflammation, impacting performance and mental health.
Intense physical activity leads to significant fat burning, which can result in reduced levels of omega-3 fatty acids within our cells. This depletion exacerbates the existing imbalance and deficiency of this crucial nutrient.
Incorporating Omega 3 supplementation can help mitigate these effects and support optimal performance on and off the field. Whether through wild caught fatty fish or high-quality supplements, ensuring an adequate intake of EPA and DHA is essential for maintaining a healthy Omega 3 index and supporting overall well-being.
The science behind Omega 6 and Omega 3 – Why athletes benefit?
Omega 6 and Omega 3 used to be balanced, but things changed with the Industrial Revolution. We started using more plant oils and fats, also altering how we produce food. Unfortunately, this shift led to higher Omega 6 levels and less Omega 3 in our diets. For instance, commonly used oils like sunflower oil and palm oil can have a ratio of up to 120:1, meaning 120 times more Omega 6 than Omega 3. Margarine and mass-produced meats also became popular during this time.
Here are some everyday plant oils commonly used in processed foods
Soybean oil: Ratio of around 7:1 to 8:1
Palm oil: Ratio around 20:1 to 40:1
Corn oil: Ratio typically ranges from 46:1 to 83:1
Safflower oil: Generally ranges from 122:1 to 266:1
Cottonseed oil: Typically around 54:1 to 79:1
Peanut oil: Usually around 32:1 to 47:1
Sunflower oil: Ratio up to 120:1
Although those numbers sound alarming it is important to understand that Omega 6 fats are not an enemy, they are essential for us as well; however we just consume far too much of them and we need to make sure to find a balance. Here is how!
To keep your Omega 6 levels in check it’s best to avoid those foods
Fried foods: Cooking methods like frying in vegetable oils increases the omega-6 content.
Processed snacks: Many processed snacks contain vegetable oils high in omega-6s.
Fast food: Fast food also often contains cooking oils high in omega-6 fatty acids.
Sauces and dressings: Some sauces and dressings are made with oils high in omega-6s - look out for them if you prepare your own pasta for example.
Baked goods: Commercially baked goods also often contain vegetable oils high in omega-6s, however most of the time it’s unclear what kind of vegetable oils they use.
Processed meats: Most processed meats in the supermarket like Burgers, Hot dogs, Bacon, Deli meats (ham, turkey, roast beef), Sausages (breakfast sausages, Italian sausages), Pepperoni, Jerky etc. are made with oils high in omega-6s.
Chicken breast: (low quality, mass produced) Also our often beloved high protein chicken breast, eggs and even fish can be high in Omega 6, if the animals got fed with grains such as corn mostly used in „compound feed“. Make sure to consume those animal products in high quality only and look for labels saying organic, pasture-raised, wild-caught, or grass-fed.
Margarine: Margarine often contains oils high in omega-6 fatty acids.
Why we need both Omega 3 and Omega 6 in the body?
Now, it’s important to say that Omega 6 is necessary as well, but we need to find the balance. Omega 6 fatty acids, along with Omega 3 fatty acids, play a crucial role in healing tissue. Also our cell membranes need both of them. Simply put, the cell membrane is like the skin of the cell, facilitating nutrient uptake and the elimination of toxins. It's composed of phospholipids forming a bilayer, heavily influenced by the quality of the dietary fats we consume. Omega 6, in the form of Arachidonic acid (AA), and Omega 3, in the form of Eicosapentaenoic acid (EPA), are key players in this process. If the ratio is off this typically leads to (chronic) inflammation, preventing rapid recovery and hindering nutrient absorption into the cells.
Athletes often have extremely bad ratios – Here is why
For professional athletes, maintaining peak performance is essential, and the balance of Omega 6 and Omega 3 fatty acids plays a crucial role in achieving this. Ideally, the ratio Omega 6 to Omega 3 should be between 1:1 and 3:1 , but many athletes face ratios as imbalanced as 15:1 or often worse due to high physical demands, dietary choices, nutritional gaps or supplementation mistakes. This means they have 15 times more Omega 6 in their cells compared to Omega 3. I have often even seen worse ratios of up to 30:1.
This severe imbalance leads to chronic inflammation, jeopardizing performance, recovery and in terms of mental health and mental strength it negatively affects the composition of the brain also. Despite the body's need for Omega 3 fats to counteract inflammation, athletes in 2024 still often fall short of recommended intake levels, hindering their ability to optimize cell health and performance.
What is the recommended intake for athletes in 2024?
The recommended omega 3 intake for pro athletes, according to the latest studies, is 1-3 grams of EPA + DHA daily. This includes both dietary sources and supplementation. The International Olympic Conference advises approximately 2g of Omega-3s per day, which is in line with established research.
The NBA's recent player tests have revealed concerning results regarding their Omega-3 Index levels. Specifically, 21% of players fell below 4%, 77% landed between 4% and 8%, and a mere 2% achieved an Omega-3 Index over 8%. This article explains it in detail – so make sure to check it out.
If more than 90% of pro athletes fall short of the optimal dosage – can you already see the potential this holds for you and your performance?
Do you feel a lack of power? Here is why the mitochondria need Omega 3 and Omega 6 in balance
Simply put, the balance between Omega 3 and Omega 6 determines whether the door to the cell is wide open for nutrients to enter or not. And only when the cell has the ability to actually absorb nutrients can the mitochondria, our cell powerhouses, produce energy from proteins, vitamins, minerals, and other essential nutrients.
Also, the efficient elimination of toxins from cells relies on maintaining a balance between omega-3 and omega-6 fatty acids. When the cell membrane lacks a balance between these two fatty acids, toxins become trapped within the cell, leading to silent inflammation.
It's like not taking out the trash in your home, causing a stinky, foul smell to spread throughout the whole place.
Omega 3 index – Test don’t guess
The Omega 3 Index indicates the percentage of EPA and DHA in the total fatty acids in the cell membrane of red blood cells. Ideally, this value should be between 8% and 12%, but unfortunately, most people, including pro athletes, tend to fall below 3%. Studies have shown that an Omega 3 Index of more than 8% compared to an index of under 4% leads to a 90% risk reduction in sudden cardiac death, unfortunately also something we see in increasing numbers throughout the sports world.
To find out whether your cell membrane is adequately supplied with Omega 3 and whether the ratio between Omega 3 and Omega 6 is correct, I recommend testing your Omega 6 vs Omega 3 Ratio and your Omega 3 Index. The "Test don't guess" approach also makes sense for all other nutrients and important biomarkers such as Tryptophan and Cortisol, to name a few, when it comes to mental and emotional strength. If you want to know more about how to optimize your mental strength and health don’t hesitate to get in touch with me.
Quality criteria explained
The Omega 3 boom in recent years has created an entire industry, and consumers now have the choice between hundreds, if not thousands, of different Omega 3 supplements. As with anything else, there are significant differences in quality. Some products may even be potentially harmful to health. However, knowing those few things will help you distinguish between a high and a low-quality product in a matter of seconds. One simple quality test can be performed on fish oil supplements, whether capsules or oil, based on smell. Most products are so poor in quality you can basically already smell it.
Not all Omega 3 products are created equal – Consider TOTOX
The production process and prevailing climatic conditions significantly affect quality and oxidation levels aka Total Oxidation Level (TOTOX) Capsules have the disadvantage over liquid oils that the two halves need to be welded together, which can cause the oil to oxidize quickly when heat gets applied.
If you experience burping after taking capsules or a very bad fishy smell, you can be sure that the oil is low in quality, sometimes even rancid.
Worldwide studies have shown that sometimes over 90% of products available on the market do not meet minimum standards regarding the TOTOX value. In other words, 9 out of 10 Omega 3 products are toxic, which you should be aware of.
Discovering the best liquid fish oils: Quality, freshness, and sustainability
Liquid oils are superior in quality compared to capsules and sometimes also provide a TOTOX value. This value indicates the freshness of the product. The lower the value, the better the oil. Currently, available top products have a TOTOX value of around 4-6 and come from cold Arctic waters off the Norwegian coast. Always make sure you know the TOTOX value before taking an Omega 3 supplement. Make sure you ask your supplier for the TOTOX value of the end product, not the raw starting product.
Can I meet my Omega 3 needs with plant-based sources?
Answering this question with a simple yes or no is tricky. First, it helps to understand the difference between plant-based Omega 3 in the form of Alpha-linolenic acid (ALA) and primarily animal-based Omega 3 in the form of Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA). Scientifically confirmed positive effects of Omega 3 on our bodies relate only to EPA and DHA. The European Food and Safety Association (EFSA) has confirmed several health-related claims regarding the effects on the cardiovascular system, immune system, anti-inflammatory processes, brain function, muscle function, and vision.
Plant-based Omega 3 sources like flaxseed oil, walnuts, or chia seeds contain ALA. This fatty acid is mainly metabolized for energy and does not lower blood triglyceride levels. EPA and DHA, however, do lower triglyceride levels.
Although our bodies can convert ALA into EPA and DHA, this conversion rate ranges from 0.5% to a maximum of 10% and depends on factors such as age, gender, stress, and dietary habits. Therefore, supplying the body with important EPA and DHA fatty acids through ALA sources seems challenging. If you already take plant based omega 3 and want to know if your body is capable of this conversion, I recommend taking a blood test as I suggested before already. At the end of the article, I will share my trusted source both for the test and a high-quality product.
Fish oil capsules vs liquid fish oil and algae oil?
The highest levels of EPA and DHA are found in fatty fish such as salmon, herring, mackerel, sardines, and anchovies, but also in Algae – for those who prefer a vegan option. However, due to concerns about the origin of most fish, fishing methods, or farming practices, more and more experts recommend supplementation. Omega 3 has been highly regarded for decades, and the positive effects of essential fatty acids on our health are supported by approximately 15,000 studies worldwide. While there are some studies that do not associate positive effects with Omega 3 supplementation, closer examination often reveals crucial errors such as:
Low doses of less than 1g per day
Short study duration of less than 6 months
No blood testing and information on changes in ratio and/or index
No information on quality and TOTOX value (I explain what it means in a second)
No recommendation for optimal intake and absorption based on pre-testing
Let me end with a brief summary of this long article
Omega-3's ability to regulate silent inflammation at the cellular level is crucial, particularly for pro athletes, as it significantly impacts brain health, mental strength and emotional balance in stressful moments. Silent inflammation, increasingly scrutinized in medical research, is linked to chronic diseases that can compromise athletic performance. According to the WHO, approximately 75% of deaths by 2020 resulted from chronic illnesses, underscoring the urgency of addressing silent inflammation. For athletes, the effects are multifaceted; inflammation negatively affects cognitive function, mood stability, and resilience, all of which are vital for peak athletic performance.
Research indicates that silent inflammation has an extremely negative influence on
cognitive processes essential for decision-making,
reaction times,
and focus,
ultimately decreasing performance
Moreover, chronic inflammation is associated with mood disorders such as depression and anxiety. Conditions like Alzheimer's and other neurodegenerative diseases, linked to inflammation, pose long-term risks to brain health and cognitive function, impacting an athlete's longevity and post-career well-being.
Free quality checklist
Test don’t guess. Test your Omega 6 to Omega 3 Ratio before and aim to get it down to 3:1within 6 months
Test your Omega 3 Index before and aim to get it up to 8-12% within 6 months
Eliminate unnecessary hidden Omega 6 boosters like plant oils or low-quality protein sources, like farmed fish and low-quality mass produced animal products
Avoid low-quality rancid Omega 3 supplements (capsules that make you burp) with a TOTOX higher than 6.
Opt for liquid fish oil or liquid algae oil high in EPA and DHA for optimal results
Aim for your right dosage of usually around 2g per day – EPA and DHA combined (get in touch if you want to know exactly how much is right for you)
Prioritize sustainably sourced products with minimum environmental impact
There you have it, I hope you enjoyed this comprehensive information packed article and I see you soon in of my personal coaching sessions.
If you want to know what kind of supplementation I would suggest in order to increase your mental strength visit my website and book your first free mindset coaching consultation today.
Stefan Peter, Pro Soccer Mindset Coach
Stefan Peter is an expert in mindset and personality development. He holds a Masters Degree in Sports Health and Leadership and works mainly with international pro soccer players, teams and coaches. He is the creator of the Emotionset-Method, a revolutionary 29 day Program to help athletes overcome mental and emotional limitations and to help them unlock their bigger picture in life. His own struggles as a young athlete, especially after the death of his father, inspired him to become a coach and a mentor to athletes facing similar mental and emotional challenges. He believes in creating environments where elite high performers can also embrace joy, passion, and purpose on and off the pitch, shifting away from solely fighting against each other and the constant "no pain, no gain" mentality.
