The Benefits of Fish Oil Supplements for Bodybuilding

If you're a bodybuilder, not only do you put in a lot of hard work in the gym, but you're also super disciplined about what you eat. It makes sense, therefore, that you would ensure you get the most out of your resistance training by taking the right supplements. Here, we look at the evidence for how fish oil benefits a range of bodybuilding goals, including developing muscle tissue, reducing body fat, minimising recovery time, and bolstering your joints. 

What Are Fish Oil Supplements?

Fish oil supplements are rich in omega-3 fatty acids, primarily eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found in the tissues of oily fish like salmon and mackerel. These essential fatty acids offer numerous health benefits, including improved blood flow (Walser et al., 2006) and reduced joint pain (Miles & Calder, 2012). Regular oil supplementation may also support muscle health (Moon & Bu, 2023) and enhance muscle protein synthesis (McGlory et al., 2019), making it a valuable addition to the routines of those looking to maintain lean muscle mass. 

Table 1. Top-Rated Fish Oils on Amazon (UK)

If you want to increase your intake of healthy fats, you could also check out the top-rated chia seeds on Amazon (UK). 

Can Fish Oil Supplements Enhance Muscle Growth?

A study in The American Journal of Clinical Nutrition found that fish oil omega-3 supplements significantly increased thigh muscle volume and strength after six months of use in healthy men and women (Smith et al., 2016). In addition to muscle gains, the participants showed improvements in handgrip and one-rep max strength (leg press, chest press, knee extension, and knee flexion). 

You might also like my article on the best amino acids for muscle building. 

Can Fish Oil Supplements Support Joint Health?

Another study found that fish oil supplementation significantly reduced knee pain and improved mobility in people with knee osteoarthritis (Peanpadungrat, 2015). Both 1,000 and 2,000 mg doses were effective, but higher doses provided no additional benefit. 

Can Fish Oil Supplements Promote Athletic Performance?

• A systematic review published in Advances in Nutrition found that fish oil supplements improved reaction time, mood, cardiovascular function, and muscle recovery in athletes (Lewis et al., 2020). No clear benefits were found for endurance performance, lung function, or muscle force. Overall, fish oil positively affected physiological function with minimal reported risks.
• A study published in the European Journal of Applied Physiology found that High-EPA fish oil supplementation enhanced jump performance following exercise-induced muscle damage (Jakeman et al., 2017). The high-EPA group maintained better squat and countermovement jump performance than the other groups. These findings suggest that fish oil supports recovery and preserves athletic performance after intense exercise.

Can Fish Oil Supplements Assist With Muscle Recovery?

Fish oil supplementation reduced perceived pain and improved range of motion 48 hours after exercise (Tartibian et al., 2009). Thigh swelling was lower at 24 and 48 hours post-exercise in the omega-3 group. These findings suggest that fish oil helps alleviate delayed onset muscle soreness from eccentric exercise.

You might also be interested in my article on how protein powder and other supplements can support recovery. 

Can Fish Oil Supplements Contribute to Fat Loss?

One randomised controlled trial (RCT) found that including fatty fish or fish oil in a calorie-restricted diet enhanced weight loss in overweight men (Thorsdottir et al., 2007). Participants consuming fatty fish lost about 1 kg more than those without seafood. This may reflect how omega-3 supplements can increase metabolic rate (Logan & Spriet, 2015). 

You could also check out my article on the best protein powders for lean body mass. 

Can Fish Oil Supplements Increase Range of Motion?

Another RCT found that consuming 600 mg of EPA and 260 mg of DHA daily improved range of motion after exercise (Tsuchiya et al., 2016). The EPA + DHA group maintained greater flexibility and strength compared to the placebo group. 

Can Fish Oil Supplements Improve Overall Health?

Cholesterol: 

A meta-analysis of RCTs found that omega-3 supplementation reduces triglycerides and non-HDL cholesterol in a dose-dependent manner (Wang et al., 2023). The effect is strongest in individuals with hyperlipidemia or obesity receiving higher doses (over 2,000 mg of omega-3). These findings support omega-3 intake for managing cholesterol levels and reducing cardiovascular risk.

Blood pressure: 

Another meta-analysis of RCTs found that fish oil supplementation lowers blood pressure, with stronger effects at higher omega-3 doses (Morris et al., 1993). The greatest reductions were seen in hypertensive and hypercholesterolemic individuals, especially at doses above 4 g/day.

Insulin sensitivity: 

Yet another meta-analysis found that fish oil supplementation improves insulin sensitivity in individuals with metabolic disorders but not in healthy individuals (Gao et al., 2017). No significant differences were found based on dose, duration, or measurement method. These findings suggest that fish oil may help manage insulin resistance in at-risk populations.

Heart health: 

Omega-3 fatty acids, particularly DHA, may improve heart rate variability (HRV) and enhance cardiac autonomic control (Christensen, 2011). Increased HRV is associated with a lower risk of arrhythmias and sudden cardiac death. Although evidence supports omega-3’s role in heart health (Hu et al., 2019), further research is needed due to inconsistent findings.

Immune system health: 

Omega-3 fatty acids, particularly EPA and DHA, may help regulate the immune system by reducing inflammation (Simopoulos, 2022). They compete with omega-6 fatty acids to lower proinflammatory cytokines, potentially benefiting those with conditions like rheumatoid arthritis and inflammatory bowel disease.

Brain health: 

Researchers at Washington University found that regular omega-3 intake from seafood is linked to slower cognitive decline, particularly in semantic memory and perceptual speed (van de Rest et al., 2016).

Can Fish Oil Supplements Have Side Effects?

The European Food Safety Authority (EFSA) concluded that daily supplemental intakes of up to 5g of omega-3 fatty acids are safe for adults. No upper intake limit was set, but typical dietary intakes remain well below 5g per day.

About the Author

Dave Robinson is a co-founder of ukfitness.pro and has a background in psychology (BSc) and neuroscience (MSc, PhD). As well as strength training, he enjoys endurance challenges and has completed marathons and ultramarathons, cycled across several countries, and completed the Three Peaks Challenge. When writing, he draws on scientific evidence to understand the pros and cons of different diets, supplements, and training regimes. 

As an Amazon Associate, the site earns from qualifying purchases.

References

• Christensen J. H. (2011). Omega-3 polyunsaturated Fatty acids and heart rate variability. Frontiers in physiology, 2, 84. https://doi.org/10.3389/fphys.2011.00084
• Gao, H., Geng, T., Huang, T., & Zhao, Q. (2017). Fish oil supplementation and insulin sensitivity: a systematic review and meta-analysis. Lipids in health and disease, 16(1), 131. https://doi.org/10.1186/s12944-017-0528-0
• Hu, Y., Hu, F. B., & Manson, J. E. (2019). Marine Omega-3 Supplementation and Cardiovascular Disease: An Updated Meta-Analysis of 13 Randomized Controlled Trials Involving 127 477 Participants. Journal of the American Heart Association, 8(19), e013543. https://doi.org/10.1161/JAHA.119.013543
• Jakeman, J. R., Lambrick, D. M., Wooley, B., Babraj, J. A., & Faulkner, J. A. (2017). Effect of an acute dose of omega-3 fish oil following exercise-induced muscle damage. European journal of applied physiology, 117(3), 575–582. https://doi.org/10.1007/s00421-017-3543-y
• Lewis, N. A., Daniels, D., Calder, P. C., Castell, L. M., & Pedlar, C. R. (2020). Are There Benefits from the Use of Fish Oil Supplements in Athletes? A Systematic Review. Advances in nutrition (Bethesda, Md.), 11(5), 1300–1314. https://doi.org/10.1093/advances/nmaa050
• Logan, S. L., & Spriet, L. L. (2015). Omega-3 Fatty Acid Supplementation for 12 Weeks Increases Resting and Exercise Metabolic Rate in Healthy Community-Dwelling Older Females. PloS one, 10(12), e0144828. https://doi.org/10.1371/journal.pone.0144828
• McGlory, C., Calder, P. C., & Nunes, E. A. (2019). The Influence of Omega-3 Fatty Acids on Skeletal Muscle Protein Turnover in Health, Disuse, and Disease. Frontiers in nutrition, 6, 144. https://doi.org/10.3389/fnut.2019.00144
• Miles, E. A., & Calder, P. C. (2012). Influence of marine n-3 polyunsaturated fatty acids on immune function and a systematic review of their effects on clinical outcomes in rheumatoid arthritis. The British journal of nutrition, 107 Suppl 2, S171–S184. https://doi.org/10.1017/S0007114512001560
• Moon, G. K., & Bu, S. Y. (2023). Effects of Omega-3 Fatty Acid Supplementation on Skeletal Muscle Mass and Strength in Adults: A Systematic Review. Clinical nutrition research, 12(4), 304–319. https://doi.org/10.7762/cnr.2023.12.4.304
• Morris, M. C., Sacks, F., & Rosner, B. (1993). Does fish oil lower blood pressure? A meta-analysis of controlled trials. Circulation, 88(2), 523–533. https://doi.org/10.1161/01.cir.88.2.523
• Peanpadungrat P. (2015). Efficacy and Safety of Fish Oil in Treatment of Knee Osteoarthritis. Journal of the Medical Association of Thailand = Chotmaihet thangphaet, 98 Suppl 3, S110–S114.
• Simopoulos A. P. (2002). Omega-3 fatty acids in inflammation and autoimmune diseases. Journal of the American College of Nutrition, 21(6), 495–505. https://doi.org/10.1080/07315724.2002.10719248
• Smith, G. I., Julliand, S., Reeds, D. N., Sinacore, D. R., Klein, S., & Mittendorfer, B. (2015). Fish oil-derived n-3 PUFA therapy increases muscle mass and function in healthy older adults. The American journal of clinical nutrition, 102(1), 115–122. https://doi.org/10.3945/ajcn.114.105833
• Tartibian, B., Maleki, B. H., & Abbasi, A. (2009). The effects of ingestion of omega-3 fatty acids on perceived pain and external symptoms of delayed onset muscle soreness in untrained men. Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine, 19(2), 115–119. https://doi.org/10.1097/JSM.0b013e31819b51b3
• Tsuchiya, Y., Yanagimoto, K., Nakazato, K., Hayamizu, K., & Ochi, E. (2016). Eicosapentaenoic and docosahexaenoic acids-rich fish oil supplementation attenuates strength loss and limited joint range of motion after eccentric contractions: a randomized, double-blind, placebo-controlled, parallel-group trial. European journal of applied physiology, 116(6), 1179–1188. https://doi.org/10.1007/s00421-016-3373-3
• Thorsdottir, I., Tomasson, H., Gunnarsdottir, I., Gisladottir, E., Kiely, M., Parra, M. D., Bandarra, N. M., Schaafsma, G., & Martinéz, J. A. (2007). Randomized trial of weight-loss-diets for young adults varying in fish and fish oil content. International journal of obesity (2005), 31(10), 1560–1566. https://doi.org/10.1038/sj.ijo.0803643
• van de Rest, O., Wang, Y., Barnes, L. L., Tangney, C., Bennett, D. A., & Morris, M. C. (2016). APOE ε4 and the associations of seafood and long-chain omega-3 fatty acids with cognitive decline. Neurology, 86(22), 2063–2070. https://doi.org/10.1212/WNL.0000000000002719
• Walser, B., Giordano, R. M., & Stebbins, C. L. (2006). Supplementation with omega-3 polyunsaturated fatty acids augments brachial artery dilation and blood flow during forearm contraction. European journal of applied physiology, 97(3), 347–354. https://doi.org/10.1007/s00421-006-0190-0
• Wang, T., Zhang, X., Zhou, N., Shen, Y., Li, B., Chen, B. E., & Li, X. (2023). Association Between Omega-3 Fatty Acid Intake and Dyslipidemia: A Continuous Dose-Response Meta-Analysis of Randomized Controlled Trials. Journal of the American Heart Association, 12(11), e029512. https://doi.org/10.1161/JAHA.123.029512