Fish oil is widely recognized for its role in enhancing health, particularly for the heart, brain, eyes, and joints. Beyond these benefits, this supplement has gained prominence among bodybuilders and athletes for its potent anti-inflammatory effects. Many individuals speculate that fish oil may enhance muscle strength, increase flexibility, and offer a multitude of additional advantages. Given these potential benefits, you might be curious about the impact of fish oil on your workout regimen.

This article explores whether incorporating fish oil into your routine is beneficial for bodybuilding.

What is Fish Oil?

Fish oil is derived from the tissues of fatty fish, including varieties like salmon, herring, halibut, and mackerel (bangda). This oil is particularly valued for its high concentration of omega-3 fatty acids, which are deemed essential nutrients that must be sourced from your diet, as your body is incapable of synthesizing them independently.

Among the various forms of omega-3 fatty acids, the two predominant types found in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). According to dietary guidelines, such as those from the Australian Dietary Guidelines, it's advised to consume at least 227 grams (approximately 8 ounces) of fatty fish weekly to reap the benefits of these beneficial fatty acids.

While plant-based sources like pine nuts, walnuts, and flax seeds contribute omega-3s, they mainly offer a less active variant known as alpha-linolenic acid (ALA), which is not as readily utilized by the body as EPA and DHA from fish. Therefore, incorporating fish oil, extracted from these fatty fish, can significantly enhance your omega-3 intake.

Potential Benefits for Bodybuilding

Fish oil, well-known for its anti-inflammatory properties, could offer a myriad of advantages to bodybuilders aiming to enhance their performance and recovery.

May Alleviate Muscle Soreness

Experiencing muscle soreness after intense workouts is quite common, particularly for those engaging in demanding physical routines. In fact, many individuals start to feel stiffness and discomfort 12 to 72 hours following unfamiliar or strenuous exercises, a phenomenon known as delayed onset muscle soreness (DOMS). This condition is often caused by inflammation within muscle cells, which can be particularly troublesome for bodybuilders, hindering both motivation and performance.

While various recovery methods like massage can alleviate these symptoms, fish oil may also play a role in minimizing muscle damage and inflammation post-resistance training. A randomized study involving 21 men who consumed 2,400 mg of fish oil daily (which included 600 mg of EPA and 260 mg of DHA) for 8 weeks demonstrated that fish oil significantly reduced the onset of DOMS and mitigated temporary muscle strength loss compared to a placebo group. Similarly, another study over 14 days indicated that women supplementing with 6,000 mg of fish oil (featuring 3,000 mg of EPA and 600 mg of DHA) daily experienced a notable reduction in DOMS severity following bicep curls and knee extensions when compared to a placebo.

May Enhance Workout Quality

Research indicates that the EPA and DHA found in fish oil could enhance workout performance. This is potentially due to their anti-inflammatory effects, which may help avert or lessen the drop in strength and range of motion often experienced post-intense exercise. In one particular study, 16 men consumed 2,400 mg of fish oil (containing 600 mg of EPA and 260 mg of DHA) daily for 8 weeks and subsequently performed 5 sets of 6 bicep contractions. The results showed they were able to maintain muscle force during the exercise and experienced reduced muscle swelling compared to those on a placebo.

In another 8-week study involving 21 men, the same daily intake of fish oil lessened the temporary drop in muscle strength and range of motion post-exercise. Furthermore, a 6-week investigation with 20 resistance-trained men on a calorie-restricted diet for weight management revealed that those supplementing daily with 4,000 mg of fish oil (which included 2,000 mg of both EPA and DHA) were able to sustain or even increase lower-body muscle strength. Thus, fish oil could play a pivotal role in preserving muscle strength during dieting, a common aspect of many bodybuilders' training regimens. However, further studies are essential to comprehensively understand fish oil's impact on muscle size and strength.

May Support Muscle Health with Aging

Aging is often linked to a gradual decline in muscle mass. After reaching the age of 30, individuals may experience a decrease in muscle mass at a rate of 0.1–0.5% annually, with a more pronounced loss occurring after the age of 65. As one ages, maintaining and building muscle becomes increasingly challenging, partly due to a diminished response to resistance training and protein consumption. Interestingly, the anti-inflammatory properties of fish oil might enhance muscle sensitivity to protein and resistance training, paving the way for improved muscle growth and strength as one ages. For instance, a 16-week study found that daily supplementation with 4,200 mg of omega-3s (containing 2,700 mg of EPA and 1,200 mg of DHA) significantly bolstered muscle growth post-exercise in older adults when compared to their younger counterparts.

Additional research has similarly shown that fish oil could help sustain or increase muscle mass in older adults, especially when combined with resistance training. These findings suggest potential benefits for bodybuilders in their middle age and beyond, although more research is warranted. In summary, due to its anti-inflammatory properties, fish oil may help alleviate muscle soreness, prevent transient strength and range of motion loss after workouts, and enhance muscle sensitivity in older adults. Nevertheless, further studies are indeed necessary.

Should You Consider Supplementing with Fish Oil?

Fish oil has shown potential in alleviating Delayed Onset Muscle Soreness (DOMS), a frequent issue faced by many bodybuilders. While its effectiveness in enhancing muscle size or strength remains inconclusive, incorporating fish oil into your regimen could still be beneficial for overall health. This is particularly true if your dietary intake of omega-3 fatty acids is insufficient, as fish oil is associated with a myriad of health advantages, such as promoting heart health and mitigating inflammation.

If you decide to include it in your diet, a dosage of 2,000–3,000 mg of Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) per day is generally recommended for bodybuilders. However, it's essential to note that the levels of EPA and DHA in fish oil supplements can vary depending on the species of fish utilized and the methods of processing. Therefore, always check the nutrition label and serving size carefully to ensure you're getting the right amount.

According to the European Food Safety Authority, EPA and DHA supplements are typically well-tolerated, with safe consumption levels reaching up to 5,000 mg daily. Common side effects reported by users include an unpleasant aftertaste, burping, heartburn, stomach discomfort, and diarrhea. While the scientific backing for fish oil's role in bodybuilding is still developing, it may be worth considering as a supplement, especially if your diet lacks rich sources of omega-3s like fish (machli) or flaxseeds (alsi).

The Bottom Line

Fish oil is an excellent source of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fats have been shown to provide numerous advantages for bodybuilders, including decreased muscle soreness and a reduction in the severity of Delayed Onset Muscle Soreness (DOMS). Additionally, they may enhance muscle strength and improve range of motion, although further research is necessary to fully understand these effects. Importantly, fish oil supplements are generally considered safe for most individuals and may also contribute positively to other aspects of your overall health.