Athletes and omega-3: what you need to know for performance!

5. There is a potential strength benefit when omega-3s are combined with resistance training

Whereas the data for hypertrophy is not particularly promising, the evidence for a positive impact of omega-3s on muscular strength is much stronger. There appears to be a relationship between omega-3 levels in the body and various measures of strength. Dietary intakes are also linked to measures of strength. This has been shown to be true for various strength tests including hand grip strength, leg press, and knee extension. Multiple trials have also shown that strength improves more when resistance training is combined with omega-3 supplementation. Because it takes at least four weeks before extra omega-3 consumed in the diet can be fully incorporated into muscles, the benefits of omega-3 supplementation may take several months to be fully realized. This has been seen in enhanced benefits with longer trials. The authors noted that while strength tends to be positively impacted, power has not been shown to benefit from omega-3 supplementation or omega-3 status.

6. Perception of muscle soreness may be less after intense exercise with omega-3 supplementation

Omega-3s are linked with modulating inflammatory processes within the body. As a result, it makes sense that they could enhance recovery from exercise due to their anti-inflammatory effect. There are several ways to measure muscle damage. First, subjective measures of how sore individuals are after intense exercise can be used. Several (but not all) studies have shown omega-3s can reduce subjective measures of soreness, although others have not. The same is true when measuring muscle performance following intense exercise. However, the explanation for the perception of reduced muscle soreness after intense exercise following omega-3 supplementation is unclear as there is minimal evidence that markers of muscle damage in the blood are reduced following supplementation.

7. Immune responses are enhanced following omega-3 supplementation

Performing large volumes of high-intensity exercise can potentially compromise immune function. As omega-3 can positively influence the inflammatory status of the body, these fatty acids hold promise for maintaining immune function. Multiple studies have shown that subjects consuming omega-3 supplements had reduced inflammatory responses to training. While the mechanistic data is promising, at this point, further research is needed to determine if these effects lead to reduced incidences of illness.

8. Consuming omega-3 supplementation prior to head impact may be protective

Many athletes participate in contact sports, and many other athletes participate in sports where there a risk of head trauma on rare occasions. Much of the initial research on the impact of omega-3s on brain injury was performed in rodents. Following promising findings, studies have been undertaken in humans. There have been three studies investigating the impact of omega-3 supplementation when taken as a preemptive measure. While the evidence is somewhat mixed, football players taking omega-3s demonstrate lower measures of damage to the axons of neurons. One study in adolescents compared omega-3 supplementation to placebo following a concussion. Those taking supplements began the return to sport process 4.5 days before the placebo group.

9. Sleep quality is improved following omega-3 supplementation

Sleep is important for all humans, and it is particularly important for athletes who are pushing their bodies to the limit. Low levels of omega-3s in the body have been linked to disruption in the synthesis and secretion of melatonin, a key hormone associated with sleep. Low omega-3 levels have been directly tied to compromised sleep as well. Fortunately, increasing the intake of omega-3s can positively influence the time it takes to fall asleep (ie reduce it), as well as the quality of sleep. Importantly these findings have been in healthy individuals, not just those with preexisting illnesses.

10. It is unclear whether omega-3 supplementation affects the gut microbiome

Probiotics are bacteria that can positively impact bacteria levels in the gut. Omega-3s are considered to be prebiotics, or compounds that ‘feed’ bacteria that positively impact the gut. Omega-3s have been linked to improved composition of the gut microbiome, as well as the number of bacterial species present in the gut. While these are interesting findings, it’s not clear to what extent omega-3s can positively impact the gut, and what the potential benefits these changes may have to health and performance. Considering that many endurance athletes can experience gut issues during long, hard training, this is potentially important area of future research. 

Practical applications for athletes

Regardless of your sporting goals, there are many ways that omega-3 fatty acids can potentially improve your performance. It’s likely that at least one potential benefit listed above is of interest to you. When it comes to increasing your omega-3 intake, you have several different options.  You can choose to supplement, or you can choose to increase your intake of fatty fish. Regardless of how you to choose to consume omega-3s, it appears that they have potential to benefit your performance as well as your health.

References

1. J Int Soc Sports Nutr. 2025 Jan 15;22(1):2441775. doi: 10.1080/15502783.2024.2441775