What’s more, this doesn’t just apply to bulking. “Research shows omega-3s help preserve muscle during caloric deficits by reducing muscle protein breakdown rates. This makes them useful during cutting phases when maintaining lean mass becomes challenging. For athletes recovering from injury, omega-3s support the maintenance of muscle mass during periods of reduced activity or immobilization,” says Betts.
Sharpen focus
“The consumption of DHA improves mental stamina along with reaction time and coordination,” says Thomas. It can even influence your performance mindset at the gym. “Supplementation can reduce perceived exertion during workouts, allowing you to train harder without feeling like you’re working more intensely,” says Betts.
Support joints
If you’re generally fit, it’s easy to overlook your joint health, but keeping your omega-3 levels high is an effortless way to care for it (and is much cheaper than physical therapy). “Omega-3’s anti-inflammatory effects help support joint health by minimizing stiffness and increasing range of motion,” says Thomas.
Improve longevity
When it comes to fitness and muscle deterioration, omega-3s are a great ally. “Omega-3s appear to preferentially benefit the development of type II muscle fibers (fast-twitch fibers) which are key for power and strength,” says Betts. “The effect becomes more pronounced with aging, making omega-3s even more helpful for maintaining muscle quality and quantity in older athletes.”
What are the best dietary sources for omega-3?
The first step in boosting your omega-3 intake is to integrate them into your diet via fish and plant sources. Anouska Shenn, wellness expert and founder of The Office Yoga Company notes that “plant-based omega-3 sources contain ALA, which your body must convert to EPA and DHA, whereas fish-based sources provide EPA and DHA directly, making them more bioavailable. This means you need to consume significantly more plant-based omega-3s for a comparable result.”
Shenn says some of her top dietary sources for omega-3s include: mackerel, sardines, anchovies, salmon, walnuts and walnut butter, hemp oil, flaxseeds, chia seeds soaked in water, juice, or plant-based milk, dried wakame in soup
“As a rule of thumb, adults are recommended to consume 250-500mg of EPA and DHA per day,” says Thomas. “However, greater amounts may be necessary for certain health issues or for athletes, but these should only be provided by a healthcare professional.” Women may also require a little more omega-3 during their period.
Should I take omega-3 supplements?
“Even with a balanced diet, the recommended omega-3 intake is hard to achieve consistently through food sources alone, especially if you don’t eat fatty fish two or more times a week,” explains Shenn. “Athletes and people with active lifestyles put greater demands on their body from training, so supplementation can help with that.”
If this sounds like you, then popping an omega-3 supplement each morning could do the job. Plus, it is perfectly safe (providing you stay within the recommended dosage). “The optimal dosage for these supplements should be between 1 and 3 grams of combined EPA and DHA,” says Thomas. When choosing supplements, he advises, “buy reputable brands that produce high-quality fish or algae oil (for plant-based products). Use third-party cleansing guarantees and look for supplements containing added vitamin E.”
Thomas also highlights the synergy between omega-3s and other supplements: “By helping with overall muscle recovery and growth, Omega-3s would prove most beneficial when paired with supplements such as creatine or BCAAs,” she says.
This story originally appeared in British GQ.