Published on January 7, 2025
Omega-3 Fatty Acids and Other Nutrients that Affect Muscle Strength and Recovery
A new study by Russ et al. looked at the difference in muscle injury recovery among adult and aged rats. The aged rats were either given a control diet or a diet with added fish oil. The results showed that, while the aged rats in the controlled group experienced reduced muscle recovery compared to the adult rats, the aged rats in the fish oil group experienced similar muscle recovery compared to adult rats.
After examining the cells of the muscle membranes, the authors found that the fish oils enhanced membrane resealing, concluding
“These data suggest that regular inclusion of fish oil in the diet may promote recovery from mechanical injury by enhancing membrane repair processes, though other effects of FO may be at work.”
Findings from Previous Studies Regarding Fish Oils and Muscle Strength, Recovery
Previous studies have shown how omega-3 supplementation and a higher Omega-3 Index can positively impact muscle strength, athletic performance, and recovery. Muscle stiffness, soreness, and loss of range of motion (ROM) have all been shown to be reduced or prevented with fish oil supplements. Specific outcomes among those supplementing with omega-3 fish oils and/or with a higher Omega-3 Index include the prevention of loss of muscle strength, decreased ROM, and delayed onset muscle soreness (DOMS), as well as increased upper arm circumference and decreased muscle echo intensity (an indicator of muscle quality).
A slightly different yet common concern when it comes to muscle strength and aging is sarcopenia, which is the age-related loss of muscle mass and strength among older adults. This condition can result in reduced functionality and a greater risk of falls, and has been related to metabolic syndrome and chronic, low-grade inflammation. Studies, such as those included in one of the reviews below, show that omega-3 supplementation may help with this musculoskeletal condition as well.
How Omega-3s and Vitamin D Support Muscle Health and Strength
Omega-3s Help Maintain Muscle Function and Strength with Aging
A meta-analysis by Cornish et al. shows that omega-3 supplementation improves lower body strength and functional performance scores for tests that are important predictors of functional ability in older age
Muscle Strength Improved Among Athletes Supplementing with Omega-3s
A randomized controlled trial by Heileson et al. demonstrates a positive relationship between the Omega-3 Index (specifically EPA levels) and increased strength among athletes supplementing with omega-3 fish oils
Omega-3s Important for Optimal Sports Performance and Recovery
Why are vitamin D and magnesium also important for athletes?
Vitamin D deficiency is common in athletes. It is involved in rebuilding skeletal muscle tissue, maintaining bone health, and reducing inflammation after high impact exercise. Therefore, athletes may benefit from supplementing with vitamin D to raise their vitamin D levels to both help prevent deficiency and promote quicker recovery from exercise.
Study findings by Zebrowska et al. support the role of vitamin D in skeletal muscle recovery after high impact exercise. This study found that individuals supplementing with vitamin D experienced lower amounts of post-exercise muscle damage, suggesting a beneficial role for vitamin D in improving post-exercise recovery in high intensity endurance exercise.
Magnesium is also important for muscle recovery after exercise.
How Are Your Levels of Vitamin D and Other Important Nutrients?
Check your vitamin D, omega-3, HbA1c and magnesium levels today as part of the vitamin D*action project, and add the Ratios for more about how to balance your Omega-3s and 6s for better inflammation control.
Measure your:
- Vitamin D
- Magnesium PLUS Elements
- Omega-3 Fatty Acids
- hsCRP (for Inflammation)
- HbA1c (for Blood Sugar)
- and more
Did you know that each of the above can be measured at home using a simple blood spot test? As part of our ongoing research project, you can order your home blood spot test kit to get your levels, followed by education and steps to take to help you reach your optimal target levels. Start by enrolling and ordering your kit to measure each of the above important markers, and make sure you are getting enough of each to support better mood and wellbeing!
Build your custom kit here – be sure to include your Omega-3 Index along with your vitamin D.
Start Here to Measure Your Levels
How Can You Use this Information for YOUR Health?
Having and maintaining healthy vitamin D and other nutrient levels can help improve your health now and for your future. Measuring is the only way to make sure you are getting enough!
STEP 1 Order your at-home blood spot test kit to measure vitamin D and other nutrients of concern to you, such as omega-3s, magnesium, essential and toxic elements (zinc, copper, selenium, lead, cadmium, mercury); include hsCRP as a marker of inflammation or HbA1c for blood sugar health
STEP 2 Answer the online questionnaire as part of the GrassrootsHealth study
STEP 3 Using our educational materials and tools (such as our dose calculators), assess your results to determine if you are in your desired target range or if actions should be taken to get there
STEP 4 After 3-6 months of implementing your changes, re-test to see if you have achieved your target level(s)
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