COMMONLY USED SUPPLEMENTS IN THE MILITARY
OMEGA-3 FATTY ACIDS
REFERENCES
Alpha-linolenic acid (ALA), an omega-3 fatty acid, must come
from the diet because it cannot be produced by the body. Once
ALA is taken in by the body, it is converted to eicosapentaenoic
acid (EPA) and docosahexaenoic acid (DHA). Good sources of
ALA and EPA include nuts, flax seed, fatty fish, and organ meat.
If an individual is not getting adequate amounts of this from their
diet, a supplement may be recommended. Most suggest a dosage
of 2 – 3 g/day of EPA plus DHA. Side effects, although fairly
uncommon, include upset stomach and increased risk of bleeding,
as it acts similar to a blood thinner in the body (6).
1. Abaray, R, and Boatwright, D. Resistance training: Benefits
of post-exercise consumption of protein supplements. NSCA’s
Performance Training Journal 11(6): 9-10, 2012.
Omega-3 fatty acids are most commonly known to help
improve cardiovascular risk factors including high triglycerides,
cholesterol levels, and blood pressure (2). N-3 fatty acid
supplements are also associated with decreasing inflammation
in the body post-exercise or trauma (2). The benefit of omega-3s,
particularly in the military population, has recently been in the
spotlight for its potential to increase brain resiliency (2). Studies
have shown a positive link between an increase in omega-3 fatty
acid with an increase in prostate cancer; therefore, those with
enlarged prostates or a family history of colon cancer should be
cautious of excess amounts (14).
2. Barringer, N. Omega-3s for the tactical athlete. TSAC Report
33: 26-27, 2014.
3. Bovill, ME, Tharion, WJ, and Liberman, HR. Nutrition
knowledge and supplement use among elite US Army soldiers.
Military Medicine 186: 997-