Study Shows This Unexpected Supplement Can Increase Muscle Strength
A recent study from Baylor University suggests that high-dose omega‑3 fish oil can improve muscle strength in collegiate athletes. The research, published in the Journal of Exercise and Nutrition, tracked participants over eight weeks to test the effects of supplementation on strength and muscle performance.
In the study, 27 student-athletes were randomly assigned to take either 3.0 g/day of fish oil (providing 1.75 g EPA + 1.1 g DHA) or a placebo of high-oleic safflower oil. Researchers measured omega‑3 blood levels, body composition, handgrip strength, and countermovement jump performance at the start and end of the trial.
The results were compelling. Athletes taking fish oil saw a ~73% increase in their omega-3 index, along with a ~332% increase in EPA and ~64% increase in DHA, compared with no changes in the placebo group. Most notably, handgrip strength improved by 9.1% in the omega-3 group, while the placebo group showed no meaningful improvement. Although changes in body composition and jump power were similar between the two groups, the study highlighted that functional strength—like grip—can benefit from omega-3 supplementation.
The improvement in grip strength also correlated with the rise in EPA and the EPA-to-arachidonic acid ratio, suggesting a direct link between omega-3 blood levels and muscle performance.
Experts note that omega-3 is not the only nutrient that can support muscle health. Vitamin D contributes to muscle function and mass, while collagen provides amino acids to support muscle repair. Comprehensive multivitaminssupply minerals like magnesium, calcium, and potassium, which are critical for muscle contraction and recovery.
For athletes and active individuals, adding a high-quality omega-3 supplement could be a practical and science-backed way to improve strength. While it may not dramatically change body composition or explosive power, the functional benefits for grip strength are clear.
Primary Source: Heileson, J. L. et al., The Impact of Long-Chain Omega-3 Polyunsaturated Fatty Acid Supplementation on Body Composition, Strength, and Power in Collegiate Athletes, Journal of Exercise & Nutrition, 2022.
