Omega-3s and Seed Oils: What Cyclists Should Know

The term omega-3 fatty acids may ring a bell. Let’s demystify omega-3s and show road cyclists how to use them for overall health—and, potentially, performance.

Introduction
Omega-3 fatty acids. You’ll spot them labeled on salmon, flaxseed oil, and plenty of “heart-healthy” snack bars. Meanwhile, their cousin, omega-6 fatty acids, is more frequently demonized, as it’s commonly found in seed oils and many ultra-processed foods.

Interest in both types of fat is soaring, yet few cyclists understand what omega fatty acids actually are or how to navigate using (or avoiding) them (1).

Background
“Omega-3” refers to the location of the first double bond when counting from the omega (methyl) end of the fatty-acid chain. While we don’t need a full chemistry lesson here, it’s important to understand that structure determines function, and this bond location influences how omega-3s affect the body. Omega-3s such as ALA, EPA, and DHA serve as building blocks for compounds that fight inflammation and shield cells from damage. Omega-6 fats, on the other hand, while vital for various bodily functions, can shift the body toward more pro-inflammatory pathways when they dominate the diet (1).

Over recent decades, the Western diet’s omega-6 : omega-3 ratio has increased by ≈ 40–70 %. Sunflower, safflower, soybean, corn, and cottonseed oils—commonly found in baked goods, chips, salad dressings, and fried snacks—are major contributors in the Western diet (2). Omega-6s are not pure villains though; they support circulation, blood clotting, and other important functions.

The issue is balance. Omega-3 and omega-6 compete for the same enzymes, so an excess of one can crowd out the other. The American Heart Association and registered dietitians advise raising omega-3 intake to “optimal” levels (>8% Omega-3 Index), rather than demonizing seed oils or omega-6s—a target fewer than 6% of athletes achieve by some estimates (3).

Benefits of Omega-3s for Cyclists

Brain & Cognitive Function
Omega-3’s are embedded in cell membranes throughout the body but concentrate in the brain, eyes, and heart. Studies link higher omega-3 status to:

• Better cerebral oxygenation
• Sharper reaction time and decision-making
• ADHD management
• More stable mood and lower anxiety/depression risk

On technical descents or in hectic bunch sprints, quicker thinking can be decisive. Most studies have not directly investigated cycling-specific cognition, but rather overall brain health, which can apply broadly to cyclists (4, 5).

Concussion Protection
Head injuries are cycling’s third-most-common trauma (≈ 5–15% of all incidents). High-dose EPA + DHA may limit post-concussion inflammation and hasten recovery. Emerging evidence suggests a prophylactic dose may blunt brain damage markers from repeated subconcussive or concussive impacts. Of course, this cannot prevent concussion, but it may offer an added layer of protection and a faster return to baseline in the event of one (5, 6).

Inflammation & Recovery
Muscles, tendons, and joints are all taxed as cyclists’ mileage ticks up. With the rise of gravel and off-road riding, the damage from wrestling with bumpy terrain is also on the rise. Omega-3s dampen inflammatory signaling, reduce oxidative stress, and appear to limit exercise-induced muscle damage. Effects are shown more in recreational than in elite athletes, but even though cycling is low-impact, sore legs still sap watts; omega-3s offer an additional means to recover from a long or rough day on the bike (7, 8).

Practical Take-Aways

* Individual needs vary; consult a sports RD or physician before exceeding 5 g day⁻¹ from supplements.
† Higher doses may aid post-impact recovery but will not prevent concussion. Talk to your doctor and registered dietitian about concussion recovery before self-managing care and supplementation.

How to Raise Your Omega-3 Index

• Eat fatty fish 2–3 × weekly — salmon, trout, sardines, mackerel, herring, tuna.
• Supplement if you don’t eat fish or need a higher dose: choose a third-party–tested fish-oil (NSF for Sport or Informed Sport) or algal-oil capsule (vegan-friendly).
• Add plant sources daily — sprinkle chia, ground flax, walnuts, or hemp seeds into oatmeal, salads, smoothies, or yogurt.
• Swap your cooking oils — replace butter, palm, coconut, soybean, corn, sunflower, and cottonseed oil with canola, safflower, olive, or flaxseed oil.
• Read labels on bars and recovery shakes — some brands add micro-algae oil, flax, or chia to boost EPA/DHA/ALA content.
• Consider an Omega-3 Index blood test — some companies offer at-home finger-prick kits that accurately show your O3:O6 ratio and overall omega-3 levels.

Bottom Line
Nutrition headlines are filled with polarizing opinions, but nutrition (and life) is rarely black-and-white. Both Omega-3 and 6 are needed in the diet for optimal health and performance. Western diets do run low on omega-3s and high on omega-6s; redressing the balance by adding omega-3-rich foods or supplements can lower disease risk, protect the brain, and speed recovery. Focusing on adding more nutritious foods into the diet rather than trying to eliminate other groups tends to help athletes find balance and improve their diet and relationship with food. Following that advice and finding ways to add more omega-3s into the diet is a low-risk, high-reward addition to any cyclist’s fueling plan.

References

1. National Institutes of Health, Office of Dietary Supplements. (2024, December 17). Omega-3 Fatty Acids: Fact Sheet for Health Professionals. Retrieved April 29, 2025, fromhttps://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
2. Blasbalg, T. L., Hibbeln, J. R., Ramsden, C. E., Majchrzak, S. F., & Rawlings, R. R. (2011). Changes in consumption of omega-3 and omega-6 fatty acids in the United States during the 20th century. The American Journal of Clinical Nutrition, 93(5), 950–962. https://doi.org/10.3945/ajcn.110.006643
3. Ritz, P., & Rockwell, M. (2021, March). Promoting Optimal Omega-3 Fatty Acid Status in Athletes. Sports Science Exchange. Retrieved April 29, 2025, fromhttps://www.gssiweb.org/sports-science-exchange/article/promoting-optimal-omega-3-fatty-acid-status-in-athletes
4. Djuricic, I., & Calder, P. C. (2021). Beneficial outcomes of omega-6 and omega-3 polyunsaturated fatty acids on human health: An update for 2021. Nutrients, 13(7), 2421. https://doi.org/10.3390/nu13072421
5. Von Schacky, C. (2021). Importance of EPA and DHA blood levels in brain structure and function. Nutrients, 13(4), 1074.https://doi.org/10.3390/nu13041074
6. Heileson, J. L., Anzalone, A. J., Carbuhn, A. F., et al. (2021). The effect of omega-3 fatty acids on a biomarker of head trauma in NCAA football athletes: A multi-site, non-randomized study. Journal of the International Society of Sports Nutrition, 18(1), 65.https://doi.org/10.1186/s12970-021-00461-1
7. Fernández-Lázaro, D., Arribalzaga, S., Gutiérrez-Abejón, E., et al. (2024). Omega-3 fatty acid supplementation on post-exercise inflammation, muscle damage, oxidative response, and sports performance in physically healthy adults—A systematic review of randomized controlled trials. Nutrients, 16(13), 2044.https://doi.org/10.3390/nu16132044
8. Macartney, M., Hesseling, M., Ortolano, R., McLennan, P., & Peoples, G. (2021). Evaluating the effect of a fish-oil supplement on the Omega-3 Index of three professional cyclists competing in the Tour de France: A case study. Journal of Science and Cycling, 10(1), 40–48.https://doi.org/10.28985/1221.jsc.05

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