Does Omega-3 make muscles bigger and more powerful?

Omega-3 and muscles: does fish oil make them stronger?

There is an association between plasma concentration of polyunsaturated fatty acids and muscle strength and size. More precisely, there seems to be a positive relationship between the amount of Omega-3 and certain muscle parameters such as thigh power, knee extension strength, and hand grip strength.

This is the result of a study conducted by scientists at the National Institute on Aging in Bethesda, USA, in collaboration with those at the University of Iceland in Reykjavik, Iceland. The work was published in recent months in the journal The Journal of Nutrition.

Omega-3: positive not only for the heart

Omega-3 fatty acids such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are known to be beneficial for heart health. The mechanism of action appears to be related to the effects these molecules have on blood lipid concentrations. Indeed, lowering cholesterol, which can be achieved by reducing saturated fat intake in favor of unsaturated fats, helps reduce the risk of cardiovascular disease, as suggested by the Food and Drug Administration. Less well known, however, is the action of Omega-3s on other muscles. Some scientific evidence confirms that fatty acids taken from food may be associated with muscle parameters. Muscle mass, intramuscular adipose tissue, and strength are important indicators of physical function. The aim of this new study was to investigate the 'association between polyunsaturated fatty acids and the above parameters, in elderly subjects.

Observed associations between plasma omega-3s and muscle strength

During the research, data were collected from 836 volunteers, aged 66 to 96 years, participating in an epidemiological study (Age, Gene/Environment Susceptibility - Reykjavik Study). Of each, in addition to plasma fatty acid concentrations, the extent of muscle area and intramuscular adipose tissue, grip strength, and maximum knee extension were analyzed. The results of the study showed the presence of positive relationships between Omega-3s and thigh muscle strength, knee extension strength, and hand grip strength. More precisely, higher concentrations of total polyunsaturated fatty acids were found to be associated with leg muscle size and greater strength in knee extension, while EPA concentration appeared to be correlated with increased intramuscular adipose tissue. α-linolenic acid was also found to be associated with increased strength knee extension. No clear correlation with fatty acid concentration was observed for some parameters.

Muscle power and Omega-3: more research is needed 

These data, as the study authors claim, would show that Omega-3s may have positive effects not only on heart muscle but also on the rest of the musculature, in people advanced in age. However, further research will be needed to confirm the 'association between plasma concentrations of EPA and DHA and muscle parameters.

Source: Reinders I, Song X, Visser M, Eiriksdottir G, Gudnason V, Sigurdsson S, Aspelund T, Siggeirsdottier K, Brouwer IA, Harris TB, Murphy RA. Plasma phospholipid PUFAs are associated with greater muscle and knee extension strength but not with changes in muscle parameters in older adults. 2014 J Nutr doi:10.3945/jn.114.200337