- Omega-3 supplements combined with weightlifting could result in improvements to strength and health.
- A new study suggests that incorporating omega-3s into a strength training regimen positively impacts heart and brain health and can lead to fitness gains.
- Due to the limited scope of the research, it’s unclear whether the findings are applicable to the broader population.
A study, recently published in Nutrients, found that athletes who supplemented with omega-3 fatty acids during a strength-training regimen experienced improvements in cholesterol profiles, brain-health markers, and, notably, strength gains compared with those who did not.
“The combination of omega-3 supplementation with resistance training resulted in meaningful improvements not only in biochemical markers but also in core components of physical performance such as muscular strength, agility, reaction time, and explosive power,” the study authors wrote.
However, significant limitations remain. The study included only healthy men with a history of strength training, making it unclear if the findings would translate to the general public, particularly those with existing chronic disease.
“Because this excludes the public, it is unclear if there would be such benefits for the entirety of a population,” said Alyssa Kwan, MS, RD, a clinical dietitian in cardiology at Stanford Medicine who wasn’t involved in the study.
Nonetheless, the study suggests that omega-3 supplementation may provide a cost-effective, convenient approach to enhancing exercise performance.
Researchers in Turkey conducted a randomized trial to assess the effects of omega-3 supplementation with weight training. Two groups of men followed the same weightlifting regimen, but only one group received the supplements.
Thirty men aged 18 to 30 were recruited for the trial. Participants were only included if they met a stringent set of criteria:
- a strength-training history of at least three years
- absence of chronic medical conditions
- non-smokers
- non-drinkers of alcohol
- ability to train at least three days per week
A total of 15 participants were randomized to receive omega-3 supplements, while the remaining participants served as controls. The daily omega-3 dosage was 3,150 mg, selected based on prior studies reporting performance-enhancing effects at similar levels.
Both groups performed strength training three days per week, comprising one upper-body day, one lower-body day and one full-body day. Researchers standardized gym conditions — including lighting, temperature and equipment — to minimize performance variability.
Additionally, to minimize confounding factors, both groups followed a rigorously standardized diet supervised by a certified dietitian.
By the end of the trial, supplemented participants experienced multi-systemic health and performance benefits versus controls. Key health outcomes included:
Performance gains included:
- 13.6% increase in bench-press one-rep max (1RM)
- 9.7% increase in squat 1RM
- improved power, speed, agility, and reaction time
“The fact that such improvements were observed even in healthy, physically active individuals suggests that omega-3 can be considered a valuable performance-enhancing aid for athletes and those engaged in regular physical activity,” wrote the study authors.
More research is needed to better understand how these supplements will affect a broader population.
It’s unclear whether the health and performance benefits of omega-3 supplementation and weightlifting would extend to the broader population.
Still, the health benefits observed would be meaningful, even if isolated from the aspects related to exercise performance.
“These benefits could have a large impact on longevity. While exercise is one of the best ways to reduce the risk of cardiometabolic diseases, omega-3s have also been shown to have a beneficial impact as well. Improvements in lipid profiles could reduce the risk of heart attack and stroke as well as cognitive decline,” said Kristin Kirkpatrick, MS, RD, a nutritionist at the Cleveland Clinic, and co-author of “Regenerative Health,” who wasn’t involved in the study.
Meanwhile, Kwan adds, “We do understand that omega-3s have anti-inflammatory benefits and are very important for immune resilience and a general health benefit.”
Your body doesn’t naturally produce omega-3s, which means they must be obtained from omega-3-rich foods like fatty fish, walnuts, or chia seeds. Omega-3 supplements, typically sold as pills or oils, can help fill the gap for those who don’t regularly consume sufficient amounts of omega-3-rich foods.
However, experts say food-based sources of omega-3s are generally preferable to seeking out a supplement.
“Health benefits can be linked and achieved by just a healthy diet alone, such as eating fish. This supports an overall healthy diet as well,” said Kwan.
Like other significant changes to diet and lifestyle, consult with a registered dietitian or your healthcare provider before taking an omega-3 supplement.