Arachidonic Acid Supplement : Benefits For Exercise Performance
Arachidonic acid is a new supplement to the wellness community and may have benefits for supporting exercise performance. One recent study highlights potential benefits of an arachidonic acid supplement for supporting explosive muscle performance or peak power output during exercise.
There are various fatty acids which we regularly consume daily and arachidonic acid is one of these. Arachidonic acid is not strictly an essential fatty acid but we need arachidonic acid regularly. There is evidence that this fatty acid plays an important role in various bodily interactions and may support healthy cell signalling.
Fatty acids are important for our wellness because they form a part of cell membranes. Brain tissues also contain high amounts of fatty acids. The fatty acid composition of our cell membranes is an important influencer on membrane fluidity and structure. There is also some evidence to suggest that exercise training influences fatty acid composition within our muscle cell membranes.
Arachidonic acid is an omega 6 fatty acid. This means that arachidonic acid is an unsaturated fatty acid and is a little like some of the omega 3 fatty acids which you’ve probably heard of very regularly. Outside of exercise some studies have shown that an arachidonic acid supplement could have possible health benefits for supporting cognitive functioning.
Here the researched evidence supporting the possible benefits of an arachidonic supplement for supporting exercise performance will be looked at.
Arachidonic Acid
Arachidonic acid is a long chain polyunsaturated acid. Many westernised diets are deficient in this omega 6 fatty acid which can be found in fish and meats. Arachidonic acid sits within our cell membrane layers at a concentration which is dependent on our dietary consumption.
Cell membranes surround the cells of various tissues of our body including muscle or brain tissues. The fatty acid composition of our cell membranes has an influence on signalling activity and structural fluidity. For things like exercise these are very important characteristics.
Arachidonic acid is also one of the most abundant fatty acids in the brain and forms about 20% of brain dry weight with DHA. Arachidonic acid also makes up around 16% of total skeletal muscle fatty acids. Healthy neuromuscular signalling is very important during exercise. Arachidonic acid enhances the activity of acid sensing ion channels which are found in sensory neurones which become more active during inflammation.
Synaptic responses are enhanced which may be one important means as to how this polyunsaturated fatty acid may influence our overall wellbeing. Some studies have found that combinatory DHA and arachidonic acid supplementation may improve cognitive development in infants. This effect may also extend to the elderly.
Arachidonic Acid And Exercise
Supplementing with fatty acids is not a new thing to those into improving or supporting exercise performance. The omega 3 fatty acids EPA and DPA for example are heavily linked to reductions in systemic inflammation which may support cardiovascular health. They are used to reduce skeletal muscle inflammation and protein breakdown.
Arachidonic acid is not like an omega 3 fatty acid supplement in the sense that arachidonic acid is new on the block for use in exercise performance. Levels of arachidonic acid seem to deplete in the muscle cell membranes of some individuals who exercise intensely.
One important study has recently found that there was an improvement in certain exercise parameters with arachidonic acid supplementation. The study assessed the exercise performance of around 30 younger males and also some animals taking part in a resistance exercise regime.
The study revealed that arachidonic acid had a very significant effect on various markers of health and exercise performance. For example the group taking an arachidonic acid supplement had a significant reduction in lean body mass by about 3%.
Their upper body strength also increased by a margin of about 9% compared to the control group. Very importantly the group taking the arachidonic acid supplement experienced an improvement in muscle peak power of up to 12.7% on average.
These are some very impressive numbers. This study certainly backs the use of arachidonic acid as a complementary supplement for assisting muscle performance.
How An Arachidonic Acid Supplement May Influence Muscle Performance
Arachidonic acid seems to influence aspects of the nervous system but there may be other factors at play. This study found that there was a significant increase in anabolic activity and protein synthesis after 8 days of arachidonic acid supplement supported exercise in an animal study group.
AKT phosphorylation increased during arachidonic acid supported exercise. AKT plays an important role in muscle growth. When phosphorylated this cell signaller activates genetic signals for muscle growth.
The animals also experienced a lower rate of AMPK phosphorylation activity after exercise which is linked to protein catabolism or reduced growth. AMPK phosphorylation switches on mTOR controls which is a determinant of muscle growth vs muscle mass loss. During consistent skeletal muscle exercise AMPK is strongly activated and is thought to return to usual levels many hours after exercise.
In this way arachidonic acid may work at a cellular level to improve muscle development within the muscle cell nuclei. These may very important systemic effects in which arachidonic acid supports the astonishing exercise performance numbers seen in this study.
The results from this study suggest that an arachidonic acid supplement could support adaptation and performance during resistance exercise.
Other researchers also found 1 gram of arachidonic acid as a supplement supported improvements in exercise peak power output.
Some studies found that arachidonic acid supplementation may stimulate the release of prostaglandins which increases signals for muscle growth and protein synthesis. Eicosanoids produced from arachidonic acid may also improve muscle growth during and after exercise. Other arachidonic acid metabolites may increase wound healing activities. This would support exercise performance.
Overall the current research suggests that arachidonic acid supplementation most likely supports healthy neuromuscular signalling and functioning. This may be why athletes taking arachidonic acid show improvements in muscle power output numbers.
Summary
Arachidonic acid supplement benefits may include support of intensive exercise or athletic performance.
Arachidonic acid is a kind of essential polyunsaturated fatty acid but not essential in a strict sense. This omega 6 fatty acid is very similar to omega 3 fatty acids DHA and EPA which you may hear about more often.
Arachidonic acid is an important structural part of cell membranes which form important tissues and contributes to membrane fluidity. For exercise and movement fluidity is an important characteristic. Brain tissues and muscle tissues are both very rich in arachidonic acid.
Arachidonic acid may influence neuromuscular signalling through sensory neurone signalling and synaptic responses. Supplementing with arachidonic acid may provide additional support of cognitive functioning. Arachidonic acid levels have been shown to deplete in regular exercisers.
One recent study highlights the possible benefits of an arachidonic acid supplement for supporting explosive muscle performance. This study found that an arachidonic acid supplement may support a leaner body weight and higher upper body strength in intensive exercisers.
Essentially arachidonic acid may influence on cellular signals or switches which stimulate muscle growth. One product of arachidonic acid metabolism are prostaglandins and these may be important in activating muscle growth. Some studies show up to a gram of arachidonic acid may be effective for supporting explosive muscle performance.
Overall the current research shows an arachidonic acid supplement most likely supports athletic performance and explosive muscle output.
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