Omega-3

Helps modulate inflammation from training and supports cardiovascular and joint health.

1,100–1,600mg ALA/day (EPA+DHA targets vary)

Why it matters

Omega-3 fatty acids are a family of essential polyunsaturated fats the body cannot produce itself. The three main types are ALA (from plants), and EPA and DHA (from marine sources). EPA and DHA are the most biologically active forms they are incorporated into cell membranes throughout the body and serve as precursors to compounds that regulate inflammation, blood clotting, and immune function.

For endurance athletes

Endurance training creates a significant inflammatory load. Adequate omega-3 intake particularly EPA and DHA helps modulate this response, potentially reducing muscle soreness, improving recovery, and protecting joints from chronic inflammatory damage. Most Western diets provide far more omega-6 than omega-3, creating an imbalanced ratio that amplifies inflammatory signalling.

Signs of deficiency

·Dry skin and hair
·Poor concentration and mood
·Joint pain and stiffness
·Fatigue
·Poor recovery from training

Best food sources

·Oily fish salmon, mackerel, sardines, herring (EPA/DHA)
·Flaxseeds and flaxseed oil (ALA)
·Walnuts (ALA)
·Chia seeds (ALA)
·Algae-based supplements (EPA/DHA vegan option)

Track Omega-3 automatically

MOVE logs micronutrients from every food you eat and shows sport-specific context alongside your numbers.