Omega-3 fatty acids are special fats found mainly in fish, seafood, nuts and seeds (such as walnuts and flaxseed), as well as some plant oils. <\/p>\n
The main forms of omega-3s<\/a> are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are essential for the structure and function of cells, especially in the muscles, heart and brain. This is because they help with \u201cmembrane fluidity\u201d<\/a> \u2013 the flow of nutrients or chemicals into cells. <\/p>\n To ensure adequate omega-3 levels, people need to get them from their diet. Although there\u2019s no universal agreement on how much to eat, most health bodies recommend 1.4-2.5g a day of omega\u20113 \u2013 with 140-600mg per day coming specifically from EPA and DHA<\/a>. Around 500mg daily of EPA and DHA combined is enough to support health and benefit exercise<\/a>.<\/p>\n Omega-3s and exercise<\/p>\n Exercise \u2013 especially resistance training (such as lifting weights) and hard-training sessions (such as cross-fit) \u2013 places stress on the muscles, causing small amounts of damage that triggers inflammation as part of the body\u2019s repair process<\/a>. Some inflammation is necessary for adaptation<\/a>, but too much or prolonged inflammation may delay recovery and reduce performance. <\/p>\n Omega-3s have been found to act like \u201ctraffic controllers,\u201d helping regulate the body\u2019s inflammatory response to exercise so muscles recover more efficiently<\/a>. <\/p>\n EPA also appears to support better blood flow<\/a> to muscles after training and enhances the process of muscle protein synthesis<\/a> (the body\u2019s way of building new muscle tissue). Both of these processes may improve recovery following repeated sessions. <\/p>\n Research in physically active adults has even shown that taking fish oil containing EPA and DHA for several weeks enhanced muscle strength gains<\/a> in resistance exercise performance compared to those who did the same type of training but did not take an omega-3 supplement.<\/p>\n EPA and DHA therefore appear to help the body recover and adapt to training<\/a> more effectively over time. <\/p>\n DHA is important for the brain and nervous system, supporting cognitive function and nerve signals that help muscle to work efficiently while exercising<\/a>. People who exercise regularly and take an omega-3 supplement also have higher DHA levels<\/a> in their muscle cell membranes compared to those who are sedentary. This could be key for recovery and adaptation from exercise.<\/p>\n Omega-3 balance<\/p>\n Although omega-3 can be obtained from the diet, the amount of EPA and DHA in food can vary depending on the type of fish, whether it\u2019s wild or farmed, what these farmed fish are fed and how the food is stored or cooked<\/a>. <\/p>\n Modern diets also often provide far more omega-6 than omega-3, which may promote inflammation. This is because omega-6 fats produce pro-inflammatory compounds, whereas omega-3s produce anti-inflammatory ones<\/a>. This balance can be improved by increasing omega-3s, reducing consumption of processed foods and omega-6-rich oils (such as corn, safflower and soybean oils<\/a>).<\/p>\n Many foods are also rich in omega-3s. To support a healthy omega\u20113 status, include a variety of fatty fish, seafood<\/a> and plant sources such as chia or linseed. Also aim to choose low glycaemic carbohydrates such as oats, legumes and most fruits. This is because low glycaemic foods release sugar slowly into the blood, which helps your body use fats as fuel more effectively<\/a>.<\/p>\n High-glycaemic foods on the other hand, such as white bread, sugary drinks or refined grains, release sugar quickly. This can reduce how well omega-3s are incorporated into cells and may increase inflammation<\/a>. <\/p>\n Most people can get enough omega-3 from a healthy diet that contains oily fish, but supplements can be a practical option if these foods aren\u2019t eaten or if higher intakes are needed. While fish oil supplements can be a beneficial strategy to boost your omega-3 levels, to see measurable changes in muscles and overall health, daily intake for at least two weeks is recommended. <\/p>\n For most active people, this means 3-5g of fish oil per day, ideally with a high concentration of EPA and DHA<\/a>. Omega-3s are best absorbed when taken with meals containing some fat. Therefore, splitting the dose (such as taking some with breakfast and dinner) improves absorption and tolerance<\/a>. <\/p>\n For muscle growth and functional performance, a supplement providing around 1.8g of EPA and 1.5g of DHA per day is suggested<\/a>. This is roughly equivalent to the omega-3 content found in 200\u2013400g of fatty fish such as salmon, herring or sardines.<\/p>\n If your goal is to support brain health, cognitive function or mood, a higher proportion of DHA<\/a> may be beneficial. So instead of getting a supplement containing an equal 1:1 ratio of EPA and DHA, aim to purchase a supplement containing a 1:8 ratio of EPA to DHA (such as 100mg EPA and 800mg DHA). Typical products vary widely, so readers should check the EPA and DHA content rather than the total fish oil amount.<\/p>\n![\"An](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/04\/file-20260420-77-geh31e.jpg\")
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