Supplements
Omega-3 (Fish Oil)
Evidence ratingModerate
Polyunsaturated fatty acids EPA and DHA, widely studied for anti-inflammatory, cardiovascular, and cognitive benefits. In sport contexts, RCTs suggest benefits for muscle protein synthesis and post-exercise inflammation, though effect sizes are moderate and sample sizes small.
An ingredient with growing research
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Effects reported in research
Reduced chronic inflammation (EPA-driven anti-inflammatory effects)
Increased muscle protein synthesis rates under insulin and amino acid stimulation
Reduced post-exercise soreness and inflammatory markers
Broad cardiovascular and cognitive health benefits
Dosage & timing
- 1–3 g/day of combined EPA+DHA.
- Take with meals to improve absorption.
- Fatty fish (mackerel, sardines, salmon) are effective dietary alternatives.
Cautions
- •May affect blood clotting — consult a doctor if taking anticoagulants (e.g., warfarin).
- •Those with fish allergies can use algae-derived omega-3.
- •High doses may cause nausea or fishy burps.
Last checked: 2026-06-23