Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Synopsis

Omega-3 fatty acids, primarily found in fish oil, have garnered scientific interest in the context of bodybuilding due to their anti-inflammatory, anabolic, and recovery-supporting properties. Clinical research suggests that omega-3 supplementation can reduce exercise-induced muscle soreness and inflammation, which may improve recovery times after intense resistance training. Some studies, such as Smith et al. (2011, Am J Clin Nutr), have demonstrated that omega-3 supplementation can enhance muscle protein synthesis in healthy adults, especially when combined with amino acid intake—a critical factor for muscle growth.

Moreover, omega-3 fatty acids may support joint health, reduce delayed onset muscle soreness (DOMS), and potentially improve muscle function in older adults, according to meta-analyses and systematic reviews (Front Physiol, 2020). There is also evidence to suggest that omega-3s can help modulate cortisol levels and support cardiovascular health, both of which are beneficial for athletes engaged in strenuous physical activity.

However, while these findings are promising, most studies report moderate effects and often involve small sample sizes or specific populations (e.g., elderly or untrained individuals). Large-scale, long-term studies in dedicated bodybuilding populations are limited. Nonetheless, the cumulative evidence does support a moderate scientific rationale for the use of omega-3 fatty acids to aid in muscle recovery, inflammation reduction, and potentially muscle growth for bodybuilders.

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Products containing omega-3 fatty acids

Nature's Sunshine Flax Seed Oil (With Lignans)