[hlnx1]

Omega-3 fats (EPA and DHA) are marketed for everything from joint health to faster recovery. The evidence is more modest than the marketing.

What seems reasonable to say:

• Many people eat little oily fish, so their intake is low; that alone is a reason to look at diet
• Some studies suggest supplementation may slightly reduce muscle soreness after damaging exercise, but results are mixed
• Effects on performance itself are inconsistent and probably small for most athletes
• A food-first approach is often suggested: around two portions of oily fish a week (salmon, mackerel, sardines)

Wider context: anti-inflammatory nutrition and recovery.

Do you eat oily fish regularly, or do you rely on a supplement?

[hlnx1]

If you do supplement, quality is the main issue. Look at the label for the actual EPA plus DHA content, not just “fish oil 1000 mg”, since the active amount can be much lower. Store it away from heat and light, and if it smells strongly rancid, bin it.

Batch-tested products are worth considering for anyone in drug-tested sport.

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