Synopsis

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

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have been investigated for their potential benefits in supporting exercise performance and recovery. Scientific studies have shown that omega-3 supplementation can reduce exercise-induced muscle soreness (delayed onset muscle soreness, or DOMS), likely due to their anti-inflammatory properties. Some research also suggests that omega-3s may improve muscle protein synthesis, enhance endurance, and support cardiovascular health, all of which are beneficial for physically active individuals.

Clinical trials have demonstrated modest benefits in reducing markers of muscle damage and inflammation after intense exercise. For example, a 2018 systematic review in the journal Sports Medicine concluded that omega-3 supplementation may reduce muscle soreness and help preserve muscle function after eccentric exercise. Some evidence also points to improved reaction time, muscle strength, and overall recovery in athletes, although these effects are generally small to moderate and not universally observed across all studies.

Despite these findings, the overall strength of evidence is moderate, as studies vary in dosage, duration, and participant characteristics. Omega-3 supplementation is not a substitute for proper training, nutrition, or recovery, but it can be a supportive strategy for some athletes or active individuals. The current consensus is that omega-3s may provide certain exercise-related benefits, particularly in recovery and inflammation control, but more large-scale, high-quality studies are needed to fully clarify their role and optimal use in this context.

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Products containing omega-3 fatty acids

Nature's Sunshine Flax Seed Oil (With Lignans)