Sea Buckthorn: The Ancient Berry That Can Boost Your Athletic Performance & Recovery

By Donnie Yance

In July 2014, I wrote about “The Unique Health Benefits of Siberian Sea Buckthorn Oil” (read the original article here). Today, I’m excited to expand on this topic with fascinating new insights about its potential for athletic performance.

Ever wondered why some athletes seem to recover faster and perform better? While training and genetics play their part, emerging research suggests that a remarkable orange berry—used in traditional medicine for over 1,300 years—might hold the key to enhanced athletic performance and recovery.

What Is Sea Buckthorn and What Makes It a Nutritional Powerhouse?

Before you start imagining something from the ocean, sea buckthorn (Hippophaë rhamnoides L.) is actually a hardy land-dwelling shrub that thrives in the most challenging environments, from the Siberian mountains to the Himalayan highlands. These resilient plants produce bright orange berries that are nothing short of a nutritional marvel, packed with over 190 bioactive compounds including rare omega-7 fatty acids, complete protein, and an impressive array of vitamins and antioxidants that athletes are just beginning to harness for peak performance.

This multifaceted botanical ally extends its support to various aspects of health. Sea buckthorn is known to boost the immune system, thanks to its rich vitamin content, contributing to overall well-being. Its omega fatty acids, notably omega-7 and omega-3, hold promise for cardiovascular health by reducing inflammation and lowering cholesterol levels.¹

The scientific name of sea buckthorn, Hippophaë rhamnoides derives from the Greek terms’ hippos or Hippophaë which generally translates to “shiny horse hair.”²

Sea buckthorn is a plant with great virtues, containing more than 100 types of compounds.³ Sea buckthorn oil contains, on average, 35% palmitoleic acid (16:1n-7), a rare and valuable acid, a component of skin fat, being known for its ability to support cell tissue, speed wound healing, muscle repair, as well as for helping lower cholesterol and triglycerides.⁴ 

Sea buckthorn seed oil is characterized by a high content of omega-9, oleic acid (17%) and a one-to-one ratio of omega-3 (alpha linolenic) and omega-6 (linoleic) at about 34% and 31%, respectively. The equivalence relationship between the two omegas is particularly important, intervening in the regulation of thousands of metabolic functions. Almost every biological function is interconnected with the balance between omega-6 and omega-3.⁵

Compared to other berry varieties, the seeds of sea buckthorn are characterized by a relatively high content of protein.⁶

Sea Buckthorn Possesses Multifaceted Therapeutic Activities

Benefits include:

Redox/Antioxidant: Sea buckthorn can protect the cells from oxidative stress and free radical damage. 

Anti-inflammatory: Sea buckthorn can modulate the immune system and reduce inflammation. 

Anti-cancer: Sea buckthorn can inhibit the growth and spread of cancer cells. 

Hepatoprotective: Sea buckthorn can prevent liver damage and improve liver function. 

Cardiovascular: Sea buckthorn can lower blood pressure, cholesterol, and triglycerides, and prevent atherosclerosis. It has shown positive effects on symptoms of metabolic syndrome; evidence suggests that sea buckthorn treatment can decrease blood sugar levels, and regulate key metabolites.

Neuroprotective: Sea buckthorn can improve cognitive function and memory, and protect the brain from neurodegeneration. 

Dermatological: Sea buckthorn can improve skin health and appearance, and treat skin disorders such as eczema. 

Ophthalmological: Sea buckthorn can protect the eyes from dryness, irritation, and infection. 

Gastrointestinal: Sea buckthorn can heal ulcers and gastritis, and regulate bowel movements. ^{7 8}

Why Athletes Should Pay Attention

• Fighting Fatigue: The oil helps maintain steady energy levels during long workouts. Sea buckthorn oil contains nutrients that can support and optimize this process. For instance, it may contain certain vitamins and fatty acids that play a role in the efficient breakdown of carbohydrates and fats which are the primary sources of energy during physical activity. Sea buckthorn has shown to lower stress-related immune dysfunction.⁹
• Digestive Health: Better nutrient absorption means more bang for your buck from your diet. Sea buckthorn oil may have a beneficial effect on the gut microbiota, promoting a healthy balance of beneficial bacteria. Balanced gut bacteria can enhance the immune system, improve digestion, and even influence mental wellbeing, all of which are factors that can contribute to better athletic performance.¹⁰
• Cell Protection: Intense exercise creates free radicals in your body; sea buckthorn’s antioxidants help combat this stress. Oxidation from intense exercise can damage cells, including muscle cells, and impair their function. Athletes are particularly vulnerable to oxidative stress due to the high levels of physical exertion they experience. Sea buckthorn oil is rich in antioxidants, such as vitamin C, vitamin E, and carotenoids. These antioxidants can neutralize free radicals, reducing oxidative stress and protecting cells from damage.¹¹
• Muscle Recovery: By protecting muscle cells from oxidative damage, sea buckthorn oil can also speed up muscle recovery. ¹² 

Why Buckthorn Is Better Combined With Other Fatty-Acid-Rich Food Concentrates

I recommend rather than take pure Omega 3 (fish oil) supplements you take a supplement that gives you the highest quality omega-3 fish oil, along with borage oil, rich in gamma-linolenic acid  (GLA), and Sea Buckthorn oil, which will provide a diverse array of important synergistic fatty acids along with many other health promoting compounds such as carotenoids, phenols, sterols, and tocopherols (vitamin E family).

Omega-3 oil supplementation, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), has been shown to enhance endurance capacity and cardiovascular function during aerobic-type exercise. 

Omega-3 supplementation:

• in combination with resistance training may improve strength in a dose-and duration-dependent manner. 
• may decrease subjective measures of muscle soreness following intense exercise.
• can positively affect various immune-cell responses in athletic populations.
• may offer neuroprotective benefits in athletes exposed to repeated head impacts.
• is associated with improved sleep quality.
• is classified as a prebiotic and may contribute to a healthy microbiome.¹³

Gamma-linolenic acid (GLA, 18:3n-6) is an omega-6 (n-6), 18 carbon (18C-) polyunsaturated fatty acid (PUFA) found in human milk and several botanical seed oils (borage, evening primrose, and blackcurrant seed) and is typically consumed as part of a dietary supplement.  GLA rich oils have the capacity to relieve the signs and symptoms of several chronic inflammatory diseases. GLA is metabolized into dihomo-gamma linolenic acid (DGLA) which 

undergoes oxidative metabolism by cyclooxygenases and lipoxygenases to produce anti-inflammatory eicosanoids (prostaglandins of series 1 and leukotrienes of series 3).^14,15

Why Combine Omega-3 Rich Fish Oil With GLA Rich Borage Oil?

Several studies have also investigated the effects of GLA when given in combination with botanical or omega-3 enriched supplements. EPA and DHA rich omega 3’s and GLA have been shown to reduce cytokine production and neutrophil recruitment into the lung resulting in fewer days on ventilation and shorter stays in the intensive care unit in patients with acute lung injury or acute respiratory distress syndrome.^16,17 Importantly, these dietary combinations of GLA and omega-3 were also shown to reduce both morbidity and mortality of critically ill patients.¹⁸ 

Supplementation strategies providing GLA together with omega 3’s (i.e. EPA and DHA) have also been utilized in patients with atopic asthma and have been shown to possess synergistic anti-inflammatory effects. Importantly, when provided as an emulsion, daily consumption of these combinations was associated with an improved quality of life in asthma patients and a decreased reliance on rescue medication.¹⁹ 

Regarding attention disorders, the use of omega 3’s alone might not be sufficient to effectively treat patients with Attention-Deficit/Hyperactivity Disorder (ADHD) and developmental disorders. Overall studies point towards a combination of EPA and DHA with GLA being associated with ADHD symptom improvement. ²⁰

The Bottom Line

In the highly competitive realm of sports, athletes are constantly in search of natural and effective ways to enhance their performance. Sea buckthorn oil has emerged as a remarkable supplement with a plethora of potential benefits. It’s more than just a superfood, it’s a full orchestra of nutrients that can enhance athletic performance, speed up recovery, and support overall health. With its rich profile of fatty acids, antioxidants, and bioactive compounds, this little orange berry offers a natural way to fight fatigue, reduce inflammation, and protect cells from the oxidative stress of overexertion. When combined with other fatty-acid-rich sources like omega-3 fish oil and GLA-rich borage oil, its benefits are even greater, offering a well-rounded approach to performance optimization and long-term wellness.

For athletes and active individuals looking to improve endurance, recovery, and overall health, sea buckthorn is a valuable addition to a well-balanced nutrition plan. As research continues to uncover its potential, this remarkable berry is becoming more known as a power plant in the world of sports nutrition.

About the Author:

Donald R. Yance is the founder of the Mederi Center. A Clinical Master Herbalist and Certified Nutritionist, Donnie is renowned for his extraordinary knowledge and deep understanding of the healing properties of plants and nutrition, as well as of epigenetics, laboratory medicine, oncologic pathology, and molecular oncology. He is a professional member of the American Herbalists Guild, National Association of Nutrition Professionals, Academy of Integrative Health and Medicine, and the Society for Integrative Oncology.

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