Fish oil eased muscle soreness in pooled trials, but the right dose is anyone's guess
After muscle-damaging eccentric exercise, omega-3 takers in nine placebo-controlled trials were less sore, less swollen and kept more strength and range of motion at the worst point. The evidence base was too patchy for the authors to say how much omega-3 it takes.
For you: Worth knowing if heavy eccentric sessions wreck you for days: omega-3s may take the edge off soreness, but with no established dose this is a maybe, not a fix.
What it shows: Promising but far from settled: nine placebo-controlled trials in healthy adults pooled together showed less soreness and better preserved strength, but the authors flag quality problems across the wider literature and could not work out an effective dose. One author also reports ties to omega-3 industry funders.Meta-analysis · Nutrients