Omega-3 and Muscles: Can Fish Oil Make Them Stronger?

There is an association between plasma levels of polyunsaturated fatty acids and muscle strength and size. More specifically, a positive relationship seems to exist between the amount of Omega-3 and 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 the University of Iceland in Reykjavik (Iceland). The work was published recently in The Journal of Nutrition.

Omega-3: Benefits Beyond the Heart

It is well known that Omega-3 fatty acids such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) benefit heart health. Their mechanism is related to effects on blood lipid concentrations. Lowering cholesterol, achievable by reducing saturated fats in favor of unsaturated fats, helps reduce cardiovascular disease risk, as noted by the Food and Drug Administration. Less known, however, is the effect of Omega-3s on other muscles. Some scientific evidence confirms that dietary fatty acids are linked to muscle parameters. Muscle mass, intramuscular fat tissue, and strength are key indicators of physical function. This new study aimed to investigate associations between polyunsaturated fatty acids and these parameters in older adults.

Associations Found Between Plasma Omega-3 and Muscle Strength

Data were collected from 836 volunteers aged 66 to 96, participants in an epidemiological study (Age, Gene/Environment Susceptibility – Reykjavik Study). Plasma fatty acid concentrations were analyzed along with muscle area and intramuscular fat tissue, grip strength, and maximum knee extension. The study showed positive relationships between Omega-3 levels and thigh muscle strength, knee extension strength, and hand grip strength. Total polyunsaturated fatty acids were associated with greater leg muscle size and stronger knee extension. EPA concentration correlated with increased intramuscular fat tissue. Alpha-linolenic acid also showed association with stronger knee extension. Some parameters showed no clear correlation with fatty acid concentrations.

Muscle Power and Omega-3: Further Research Needed

According to the study authors, these findings suggest Omega-3s may benefit not only cardiac muscle but also skeletal muscles in older adults. However, further research is necessary to confirm the association between plasma EPA and DHA concentrations 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