Omega-3s: More Than Just Heart and Brain Health
Most people connect omega-3s with heart and brain health, but did you know they can also be quite useful if you are an athlete or lead an active lifestyle? From protecting your brain and heart to easing your recovery, omega-3s can play many roles during your workout.
What are the omega-3 benefits for working out?
Omega-3s reduce muscle soreness, inflammation, and fatigue. They also improve endurance, boost protein synthesis, and support brain and heart function during workouts.
Repair and Recovery for Active Bodies
Working out is amazing for the body but it can also wreak havoc on your muscles and joints if you are not taking appropriate precautions, including the right nutrients. Nutrients that help repair damage from exercise are one of the biggest reasons people seek nutritional support.
Protein is a go-to nutrient. Whether you are a runner, swimmer, hiker, powerlifter, or biker, your muscles are always working. Feeding your muscles the right nutrients is crucial to making them stronger and more resilient.
The same goes for omega-3s—EPA and DHA. Found in fatty fish, algae, and krill, these long-chain fatty acids help reduce inflammation caused by exercise and support blood flow to muscles and the brain.
Reduce Inflammation, Speed Recovery
EPA and DHA are naturally anti-inflammatory. Since exercise increases inflammation, omega-3s can help reduce post-exercise soreness, known as delayed onset muscle soreness (DOMS).
In one study, people who took 3 grams of omega-3 per day had less muscle soreness and better recovery compared to when they didn’t supplement. This applied to both seasoned athletes and people new to exercise.
Another study of rugby players found that adding fish oil to a protein-based supplement significantly reduced fatigue and soreness during intense training.
Omega-3s Support Muscle Growth
Omega-3 fatty acids help increase protein synthesis—the process of turning dietary protein into muscle fuel. In a study at Washington University, subjects taking 4 grams of fish oil daily for 8 weeks saw increased muscle-building response to exercise.
In short, omega-3s can help you build and maintain muscle more effectively.
Boost Cardiovascular Performance
One study found that omega-3s reduced the oxygen your body needs during exercise without decreasing performance. Cyclists who took 8 grams of fish oil daily used oxygen more efficiently.
This could mean better endurance and less fatigue during workouts—whether you're lifting weights, running, or training competitively.
Brain Protection and Faster Reaction Time
The brain is made up of 60% fat, and DHA makes up 15% of that. Athletes, especially in contact sports, are using omega-3s for brain protection.
One study found that female soccer players who took 3.5 grams of DHA-rich fish oil daily improved their reaction time and neuromotor function.
Burn More Fat During Exercise
Omega-3s may help your body burn more fat as fuel. A study in the Journal of the International Society of Sports Nutrition found that people who took 4 grams of fish oil daily increased lean mass and decreased fat mass after 6 weeks.
Get Your Omega-3s from the Right Source
Active individuals and athletes often need more omega-3 than the average person. In the studies above, doses ranged from 1 to 8 grams per day.
Make sure you're getting enough EPA and DHA, and test your Omega-3 Index regularly. A simple omega-3 index blood test can help keep your levels optimized.
How much omega-3 should you take when you workout?
Most active individuals benefit from 1 to 4 grams of EPA and DHA per day. Athletes may go up to 6–8 grams under professional guidance.
How much omega-3 is required per day for bodybuilding?
Studies suggest bodybuilders may benefit from 3–6 grams of EPA and DHA daily to support muscle growth and recovery. Always consult with a healthcare provider for personalized guidance.
Can I take omega-3 before workout?
Yes. Taking omega-3s before your workout can support focus, reduce inflammation, and improve muscle response. But daily intake is what truly builds long-term benefits.
Credit: OmegaQuant Website
