Building muscle is a key part of any fitness journey. Beyond making you stronger, muscles give you a more toned appearance and improve how your body processes fat, among other benefits. But while resistance and strength training are essential, there are also certain supplements you can take to help you achieve your goals. One, in particular, may surprise you: fish oil.
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A 2022 study published in Advances in Nutrition focused on omega-3 polyunsaturated fatty acids (n-3PUFA), a type of fatty acid found in foods like flaxseed and fish, and supplements like fish oil.
The systematic review examined 14 studies, including 1,443 healthy young and older adults, to evaluate the effect of n-3PUFA supplementation on muscle mass, function, and strength.
According to ScienceDirect, muscle mass is the total amount of muscle in the body, while muscle strength is the maximum amount of force a muscle or a muscle group can produce during movement. Muscle function is the ability of muscles to move the body, per Cleveland Clinic.
The study findings revealed that supplementation had a "very small albeit significant positive effect on muscle strength." There was no effect on muscle mass or muscle function.
The study authors noted that the lack of effect on mass and function may be because an increase in muscle strength isn't always correlated with a change in muscle size. Better nerve control and changes in muscle fibers at the cellular level can also enhance strength.
Making a case for fish oil supplements a bit stronger, a July 2015 study published in The American Journal of Clinical Nutrition found that fish oil-derived n-3 PUFA therapy slowed "normal decline in muscle mass and function in older adults." As a result, researchers suggested that it be considered a method for preventing sarcopenia (age-related muscle loss) and helping older adults stay physically independent.
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While you should always consult your doctor before adding a supplement to your routine, the authors of the 2022 study added a word of caution due to the potential quality of evidence and the effect size. The authors noted that more "well-conducted trials are necessary to confirm findings" and clearly determine the effect of n-3PUFAs on strength in healthy adults.
Previous research has also been inconclusive regarding the effect of these supplements on muscle. For example, a study published in July in Proceedings of the Nutrition Society concluded that long-chain n-3 polyunsaturated fatty acid supplements had "no effect on muscle strength or functional abilities in older adults." Further illustrating the need to be cautious with interpretations, this particular study found that fish oil might increase muscle mass.
However, if you and your doctor decide that adding a fish oil supplement would be beneficial, you can take comfort in knowing it won't break the bank. A 100-count bottle of 1200-mg fish oil soft gels from Nature Made will run you just $9.99 on Amazon, while a 120-count pack of 1000-mg pills from Spring Valley is $19.98 at Walmart.
