Omega-3 polyunsaturated fatty acids (PUFAs), particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are essential nutrients primarily found in fatty fish, algae, and fish oil supplements. While widely recognised for cardiovascular and anti-inflammatory benefits, emerging research highlights their positive role in muscle health across various populations.
One of the key ways omega-3s support muscle health is by enhancing muscle protein synthesis (MPS). Smith et al. (1) demonstrated that supplementation with 4 g/day of EPA and DHA over eight weeks significantly increased the anabolic response to amino acids and insulin in healthy older adults. This is particularly important given the age-related decline in MPS, known as anabolic resistance, which contributes to sarcopenia.
In addition to improving MPS, omega-3s may reduce muscle loss during periods of disuse. In a randomised controlled trial, McGlory et al. (2) found that omega-3 supplementation attenuated muscle mass and strength loss during limb immobilisation, suggesting a protective effect on skeletal muscle.
Omega-3s also exhibit potent anti-inflammatory properties, which may facilitate muscle recovery and reduce delayed-onset muscle soreness (DOMS). A meta-analysis by Ochi et al. (3) reported that omega-3 supplementation (1–3 g/day) was associated with reduced muscle soreness and markers of muscle damage following exercise.
Furthermore, omega-3s may improve neuromuscular function and muscle quality, particularly in older adults. A study by Rodacki et al. (4) found that omega-3 supplementation enhanced the effects of strength training, resulting in greater improvements in muscle strength and function compared to training alone.
While more research is needed to refine dosing guidelines, current evidence suggests that 2–4 g/day of combined EPA and DHA may be beneficial for maintaining or improving muscle health, particularly in older adults, during recovery from injury, or in highly active individuals.
Conclusion
Omega-3 fatty acids have a growing evidence base supporting their role in muscle health. They enhance MPS, reduce inflammation, and may protect against disuse-related muscle loss. Including omega-3-rich foods like salmon, sardines, and walnuts, or considering supplementation, may support muscle maintenance and recovery across the lifespan.
References
- Smith GI, et al. Omega-3 fatty acids and muscle protein synthesis. *Am J Clin Nutr.* 2011. PMID: 21543546
- McGlory C, et al. Omega-3 supplementation reduces disuse-induced muscle loss. *FASEB J.* 2019. PMID: 31150589
- Ochi E, et al. Effects of EPA and DHA on muscle soreness and damage. *Sports Med.* 2019. PMID: 31111550
- Rodacki CL, et al. Fish oil supplementation and resistance training. *Am J Clin Nutr.* 2012. PMID: 22552037
