Are Omega-3 good for your muscles? (2024)

Nearly the whole world takes Omega-3 oil daily, usually in the morning with breakfast or at night before going to bed. Omega-3 fats play a crucial role in our bodies and are incredibly important for our health. We'll discuss the benefits of Omega-3, how much you need, and the different types below.

What is Omega-3?

Omega-3 fats are polyunsaturated fatty acids. There are multiple Omega-3 fats, but the most well-known and important ones in our diet are alpha-linolenic acid (ALA) and the fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Omega-3 fats are essential, meaning our bodies cannot produce these fatty acids on their own. While our bodies can convert ALA into EPA and DHA, this process is often inefficient and only involves small amounts. Therefore, it's important to get an adequate amount of Omega-3 fats through our diet.

Alpha-linolenic acid (ALA) is primarily found in plant-based products, especially flaxseed oil and ground flaxseed.

EPA and DHA fats originally come from algae and are mainly present in fatty fish and shellfish. EPA and DHA are often referred to as fish oils.

If you prefer not to consume animal products, there are now plant-based Omega-3 supplements available that contain a good amount of EPA and DHA

Where is Omega-3 good for?

Omega-3 fats are important for your heart, blood vessels, eyes, and brain. Additionally, they are necessary for the formation of your (brain) cells.

The health effects of Omega-3 fats are impressive. Below, we list the healthy benefits of Omega-3 fats for you.

Omega-3 fats:

• Assist in the development of the brain
• Maintain the health of your brain
• Contribute to the maintenance of normal vision
• Have a favorable influence on the heart
• Contribute to the maintenance of normal blood pressure

Where can you find Omega-3?

Omega-3 fatty acids are present in various foods. Fatty fish contains the most, but Omega-3 fatty acids are also found in vegetable oils, nuts, and green leafy vegetables. Additionally, Omega-3 can be obtained through dietary supplements.

How much do you need daily?

You receive the beneficial effect of Omega-3 when you consume at least 250mg of DHA and EPA daily. Most people take a daily supplement because it's convenient. However, more is not necessarily better. If you see a dosage of 500mg or 1,000mg, it is not necessary.

Omega-3 Oil from Fish or Algae

There are two different types of Omega-3: Omega-3 derived from algae and Omega-3 derived from fish.

Omega-3 is most commonly extracted from fish oil, which comes from (fatty) fish and is rich in essential Omega-3 fatty acids.

In addition to fish oil, Omega-3 is also obtained directly from algae. Fish consume algae, creating a rich source of Omega-3. However, we can also directly extract this nutrient from algae! Research indicates that the percentage of Omega-3 that can be obtained from algae is nearly identical to that from fish (1). So why not get Omega-3 from the most direct source?

This form of Omega-3 oil is becoming increasingly popular because it is guaranteed to be free of ocean contamination. Additionally, commercial fishing for fish oil poses one of the biggest threats to the environment. This is an additional reason why people are choosing algae oil more often, as it is 100% fish-free.

Is Omega-3 also good for your muscles?

There are studies that show Omega-3 can help reduce inflammation in the body, but unfortunately, there are still no approved health claims for Omega-3 and muscles. Whether Omega-3 fatty acids are genuinely beneficial for your muscles is yet to be determined.