Omega-3: effects on muscle mass, strength and performance in the elderly

Proper nutrition can support muscle mass, strength, and performance in the elderly. It is not only protein that is needed: omega-3 fats, if taken in sufficient doses and for long enough, can also make a difference.

Maintaining good muscle mass (both in terms of quantity and function) is critical to ensuring equally good health and quality of life. Unfortunately, however, as the years go by, the risk of losing muscle and strength is just around the corner; evidenced by the many older people who find themselves struggling with some degree of muscle weakness. As if that were not enough, chronic conditions such as diabetes, cardiovascular disease and cancer (also particularly common in the elderly population) can accelerate the loss of muscle mass and strength.

This phenomenon leads to complex conditions such as sarcopenia, a problem that progressively affects all skeletal muscles and is associated with increased risk of undesirable events such as falls and fractures. Muscle mass, quality, and strength are reduced, resulting in increased disability and mortality.

Physical inactivity due to a sedentary lifestyle and, in some cases, increased time spent in bed lead to a rapid decline in muscles and their function. Conversely, exercise improves muscle mass and strength even in older people, and even in the presence of various chronic diseases. Unfortunately, however, it is not always possible to increase the amount of physical activity practiced in old age, and the benefits obtained with so much effort are quickly lost as soon as inactivity takes over again.

On the other hand, malnutrition can also contribute to loss of muscle mass and strength. Conversely, adequate intake of key nutrients for muscle health and function can help both prevent conditions such as sarcopenia and manage them.

What nutrients for muscles in the elderly?

The first nutrients that are recommended to promote muscle health in old age are protein. As early as age 60 and over, the Italian Society of Human Nutrition (Sinu) indicates a daily intake of 1.1 grams of protein per kg of ideal body weight as a nutritional goal for prevention; the scientific literature suggests as high as 1.5 grams per kg of body weight. However, some studies have shown a link between large protein intake and the occurrence of insulin resistance and diabetes.

Adding to this possible undesirable effect is the fact that protein is not the only nutrient associated with muscle mass and strength. Among others, Omega 3s--fats with strong anti-inflammatory properties that can be obtained from foods such as fish, walnuts, and flaxseed--have also been shown to have benefits for muscle health, and the use of dietary supplements containing them has also been tested to prevent conditions such as sarcopenia.

The benefits of Omega 3s for the muscles of the elderly

Data published in the literature in this regard are not easy to interpret: some studies included few participants; supplementation protocols were not homogeneous; and even the evaluation of results was often based on variable approaches, making it difficult to draw sums on the effects of supplementation. Nevertheless, there is evidence of the usefulness of Omega 3 supplementation in improving muscle strength in both healthy elderly people and those living with some diagnosed disease.

Improvements are small but clinically significant. Among the most likely are includedincreases in grip strength and quadriceps. Some data also support possible benefits for muscle performance (e.g., improvement in walking speed), especially if Omega 3 is taken continuously for more than 6 months; in this case, however, the clinical significance of the observed effect remains to be verified.

Studies have also produced mixed results in the case of the possibility of increasing muscle mass by Omega 3. Analysis of the available data seems to indicate that in order to improve this parameter, it is necessary to take more than 2 grams of Omega 3 per day.

In general, it is likely that the greater impact detected on strength is because more quality studies have focused on this aspect than on muscle mass or function. What is more, most of the studies on the topic have involved individuals with no particular problems at the functional level; in other words, many participants did not need to improve their muscle performance and therefore no noteworthy effects on functionality would be detected.

Finally, some analyses suggest that improvements in muscle strength and function associated with Omega 3 intake are independent of increases in muscle mass. Studies in which Omega 3 intake was tested in combination with exercise also point in this direction, indicating the possibility of more significant benefits in the absence of exercise and suggesting that Omega 3 improves strength through neuromuscular mechanisms rather than by stimulating the production of new muscle mass.

Why is Omega 3 good for muscles in the elderly?

In this regard, Omega 3 appears to act by more than one mechanism. Coming into play would be:

• their known anti-inflammatory properties;
• The modulation of specific biochemical pathways;
• The reduction of intracellular protein degradation;
• The improved production and functioning of mitochondria (the cell organelles responsible for energy production);
• The promotion of amino acid transport (the building blocks needed to produce muscle protein);
• The regulation ofneuromuscular junction activity.  

On the one hand, the incorporation of eicosapentaenoic acid(EPA) and docosahexaenoic acid(DHA)-the two biologically active Omega 3s-into the membrane of muscle cells would stimulate the activity of biochemical pathways leading to muscle protein synthesis, thus counteracting, the tendency to fail to produce enough typical in old age.

On the other hand, Omega 3 (particularly DHA) would affect nerve impulse transmission inducing improvements independent of muscle mass. Consequently, strength could improve even in the absence of increased muscle mass.

Finally, the anti-inflammatory properties of Omega 3 could be useful both against the increased inflammatory response associated with sarcopenia and, more generally, against the state of chronic systemic inflammation that seems to make loss of muscle mass and strength more likely.

How to take Omega 3 to protect muscles in old age

There are still many points to be clarified, and as of yet, there are no specific and certainly effective supplementation plans to protect muscle mass, strength, and function during old age. However, it seems clear that adequate supplementation could be a valuable aid in promoting muscle health in the elderly.

The most significant improvements would probably be in strength, but increasing dosages(exceeding 2 grams per day) and prolonging intake(beyond 6 months) could also be evident in muscle mass and function.

The most direct way to obtain the biologically active Omega 3s that perform the actions listed above (EPA and DHA) is to choose supplements based on marine sources(fish, krill or algaloil); other sources, such as walnuts and flaxseed, provide their precursor (alpha-linolenic acid, ALA), a molecule that, unfortunately, the human body knows how to use motlo inefficiently.

Discover the best marine-derived Omega 3 supplements by visiting Omegor's Shop!

Bibliographic references:

Bird JK, Troesch B, Warnke I, Calder PC. The effect of long chain omega-3 polyunsaturated fatty acids on muscle mass and function in sarcopenia: A scoping systematic review and meta-analysis. Clin Nutr ESPEN. 2021 Dec;46:73-86. doi: 10.1016/j.clnesp.2021.10.011

Cornish SM, Cordingley DM, Shaw KA, Forbes SC, Leonhardt T, Bristol A, Candow DG, Chilibeck PD. Effects of Omega-3 Supplementation Alone and Combined with Resistance Exercise on Skeletal Muscle in Older Adults: A Systematic Review and Meta-Analysis. Nutrients. 2022 May 26;14(11):2221. doi: 10.3390/nu14112221

Ferguson EJ, Seigel JW, McGlory C. Omega-3 fatty acids and human skeletal muscle. Curr Opin Clin Nutr Metab Care. 2021 Mar 1;24(2):114-119. doi: 10.1097/MCO.0000000000000723

Huang YH, Chiu WC, Hsu YP, Lo YL, Wang YH. Effects of Omega-3 Fatty Acids on Muscle Mass, Muscle Strength and Muscle Performance among the Elderly: A Meta-Analysis. Nutrients. 2020 Dec 4;12(12):3739. doi: 10.3390/nu12123739

Phillips N, Gray SR, Combet E, Witard OC. Long-chain n -3 polyunsaturated fatty acids for the management of age- and disease-related declines in skeletal muscle mass, strength and physical function. Curr Opin Clin Nutr Metab Care. 2024 Mar 1;27(2):98-105. doi: 10.1097/MCO.0000000000000986

Italian Society of Human Nutrition-SINU, 2014. LARN - Reference intake levels for the Italian population: PROTEINS. https://sinu.it/2019/07/09/proteine/. Last viewed: 08/04/25

Therdyothin A, Phiphopthatsanee N, Isanejad M. The Effect of Omega-3 Fatty Acids on Sarcopenia: Mechanism of Action and Potential Efficacy. Mar Drugs. 2023 Jul 13;21(7):399. doi: 10.3390/md21070399