July 3, 2025, 2:07 am | Read time: 5 minutes
In recent years, omega-3 fatty acids and related dietary supplements have experienced a true boom. This surge is due to an increasing number of studies that attribute positive health benefits to them. A new study has now examined the impact of omega-3 supplements on athletes’ performance—with intriguing results.
Omega-3 fatty acids are naturally found in high concentrations and quality in fatty fish such as salmon, herring, and mackerel. For those who don’t like fish, supplements like omega-3 capsules are an option. There are even vegan options now that use special algae instead of fish oil as a source. In a previous article, FITBOOK compiled a list of the best omega-3 supplements. But why is there so much hype around these special fatty acids? A recent study provides a possible explanation by showing that taking omega-3 fatty acids can positively impact athletes’ performance.
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Overview
What positive effects do omega-3 fatty acids have?
Over the past few years, there has been increasing scientific evidence of why omega-3 fatty acids are particularly important for our health. In a previous article, FITBOOK has already explored this in detail—especially the effects of fish oil capsules. In summary, the following positive aspects can be highlighted.
Omega-3 fatty acids:
- protect against cardiovascular diseases such as arteriosclerosis and heart attack
- improve blood lipid levels, especially by reducing triglycerides
- reduce the risk of developing dementia or Alzheimer’s
- lower the risk of diseases in older age, promoting a longer and healthier life
- have an antioxidant effect that protects against inflammation
- support normal brain function and metabolism
- promote the maintenance of vision and overall eye health
Do omega-3 supplements improve physical performance and recovery?
There is ample evidence that a good supply of omega-3 fatty acids positively impacts health. But what about physical performance? Turkish researchers have now investigated this in a study.1
They focused on observing changes in physiological and physical adaptation to exercise. In other words, they analyzed muscle growth and muscle recovery. They used biochemical markers and indicators for neurological and functional changes after training. Their goal was to gain insights for future nutritional recommendations for athletes—to enhance both performance and recovery.
How the study was conducted
The study involved 30 physically active men aged 18 to 30. They were randomly assigned to either the experimental group or the control group. The experimental group performed standardized strength training three times a week and received 3,150 milligrams of omega-3 fatty acids daily as a supplement. This included 1,620 milligrams of EPA and 1,170 milligrams of DHA, considered two of the most important components of omega-3. The control group only did the strength training without omega-3 supplementation. The study period lasted eight weeks.
Numerous biomarkers were analyzed during the study. These included so-called inflammatory mediators, which indicate an immune response and tissue stress after high-intensity training. An increase in these biomarkers can predict poor recovery after training and training adaptation. Other biomarkers studied included glutathione and malondialdehyde, which serve as markers for antioxidant capacity. Blood lipid levels provide insight into the cardiometabolic health and physical fitness of the study participants.
The release of the hormones dopamine and serotonin also served as biomarkers to determine the neuronal health and functionality of the participants.
What the researchers found
The data analysis showed that omega-3 fatty acid supplementation had a significantly positive effect on physiological biomarkers for training recovery and adaptation after strength training. The supplements had a significantly anti-inflammatory effect and simultaneously increased antioxidant capacity. They reduced the risk of cardiovascular diseases while enhancing neurological function and motor development.
Specifically, “bad” (LDL) cholesterol and triglyceride levels decreased by eight to ten percent. At the same time, “good” (HDL) cholesterol increased by eleven percent. This positive development in blood lipid levels leads to a lower risk of cardiovascular diseases.
Inflammatory markers showed a decrease of an impressive 27 to 41 percent, while antioxidant capacity increased. The development of neurological markers like dopamine and serotonin was also positive, with an increase in release by twelve to 19 percent.
Omega-3 supplementation also optimized energy metabolism and improved mitochondrial function. Additionally, it promoted cell regeneration.
All these factors led to study participants who took omega-3 supplements having higher physical performance (e.g., increased muscle strength, speed, agility, and reflexes) compared to the control group without supplement intake.
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Conclusion and limitations of the study
According to this study, there is much to suggest that the additional intake of omega-3 fatty acids as a supplement can positively support strength training and thus physical performance. As the researchers report, elite athletes who want to maximize their bodies benefit the most. Especially in competitive situations where explosive movements or increased reaction capabilities determine victory or defeat. But hobby athletes can also benefit from shorter recovery phases and an overall improvement in blood lipid levels and overall metabolism.
However, this is only a small study with 30 athletic participants, all of whom were male. Thus, the question arises whether the results can also be applied to women and beginner athletes. Further studies are certainly needed to investigate the positive effects for all athletes.
There is also the question of the correct dosage. In the study, a high dose of 3,150 milligrams of omega-3 fatty acids was administered daily. The German Nutrition Society (DGE) recommends at least 250 milligrams of EPA and DHA per day to prevent coronary heart disease. Our nutrition expert Prof. Dr. Nicolai Worm considers a daily and year-round intake of 2,000 milligrams of EPA and DHA per day in adults to be safe and advisable, as he revealed in this previous FITBOOK article. Those who wish to take higher doses should best consult a doctor.