Omega-3 reduced delayed onset muscle soreness in half - RCT Jan 2014
Influence of Omega-3 (N3) Index on Performance and Wellbeing in Young Adults after Heavy Eccentric Exercise
J Sports Sci Med. 2014 Jan; 13(1): 151–156., Published online 2014 Jan 20, PMCID: PMC3918552, PMID: 24570619
Peter Lembke,1,* Jillian Capodice,2,✉* Kathleen Hebert,2,* and Thomas Swenson3,*
Summarized at Grassroots Health June 2018
Omega-3 given for 30 days, Omega-3 Index 3.6 ==> 5.4
Then have Heavy Eccentric Exercise
Detail at: 2X less muscle soreness after exercise if Omega-3 index higher than 4 – RCT 2014
Rugby and Omega-3 - July 2018
Adding omega-3 fatty acids to a protein-based supplement during pre-season training results in reduced muscle soreness and the better maintenance of explosive power in professional Rugby Union players
European Journal of Sport Science, online: 09 Jul 2018, https://doi.org/10.1080/17461391.2018.1491626
Katherine Elizabeth Black, Oliver C. Witard, Dane Baker, Philip Healey, Victoria Lewis, Francisco Tavares,
Effect of Omega-3 after 35 days of rugby training,
| beneficial | trivial | harmful | |
| Muscle Soreness | 94 % | 5% | 1% |
| Countermovement jump | 92% | 7% | 0% |
Would have had considerably more benefit if the Omega-3 and/or Vitamin D levels were increased BEFORE the start of training
See also VitaminDWiki
Items in both categories Omega-3 and Sports are listed here:
- Omega-3 helps muscles - many studies
- Handgrip strength increased 9 percent in college athletes with 8 weeks of Omega-3 – RCT Feb 2022
- Omega-3 improves elderly muscles – 2 meta-analyses
- Less muscle loss associated with eating more fish (Omega-3, Vitamin D, Magnesium, etc) – Jan 2020
- Omega-3 helps muscles – Aug 2019
- Muscle loss (sarcopenia) may be both prevented and treated by Omega-3 – Feb 2019
- No NCAA player had a healthy Omega-3 index – Jan 2019
- Muscle fatigue 4X less likely in rugby players getting Omega-3 and protein – July 2018
- 2X less muscle soreness after exercise if Omega-3 index higher than 4 – RCT 2014
- Olympic Committee consensus on Vitamin D, Omega-3, Zinc, etc– May 2018
- During NFL season – Omega-3 down by 2.5 points while Vitamin D up by 9 ng – March 2018
- Omega-3 helps muscles and reduces inflammation, lipids, and insulin – Nov 2015
- Mild Traumatic Brain Injury prevented with Omega-3, Resveratrol, etc (in rats) – Oct 2017
- Large single-dose of Omega-3 reduced expected muscle damage – Feb 2017
- Capillary blood flow increased with Omega-3 by increasing deformability of blood cells – July 2015
- Football Brain injuries prevented by Omega-3 – RCT Jan 2016
- Senior muscles increased somewhat with Omega-3 – RCT July 2015
- Traumatic brain injury treated by Vitamin D Progesterone Omega-3 and glutamine – May 2013
Overview Sports and vitamin D category starts with
Athletes are helped by vitamin D by:
- Faster reaction time
- Far fewer colds/flus during the winter
- Less sore/tired after a workout
- Fewer micro-cracks and broken bones
- Bones which do break heal much more quickly
- Increased VO2 and exercise endurance Feb 2011
- Indoor athletes especially need vitamin D
- Professional indoor athletes are starting to take vitamin D and/or use UV beds
- Olympic athletes have used UV/vitamin D since the 1930's
- The biggest gain from the use of vitamin D is by those who exercise less than 2 hours per day.
- Reduced muscle fatigue with 10,000 IU vitamin D daily
- Muscle strength improved when vitamin D added: 3 Meta-analysis
- Reduced Concussions
See also: Sports and Vitamin D category282 items
Omega-3
- Football Brain injuries prevented by Omega-3 – RCT Jan 2016 concussion, etc
- Olympic Committee consensus on Vitamin D, Omega-3, Zinc, etc– May 2018
Vitamin D and Omega-3 category starts with
409 Omega-3 items in category Omega-3 helps with: Autism ( 7 studies), Depression ( 28 studies), Cardiovascular ( 34 studies), Cognition ( 52 studies), Pregnancy ( 44 studies), Infant ( 34 studies), Obesity ( 14 studies), Mortality ( 7 studies), Breast Cancer ( 5 studies), Smoking, Sleep, Stroke, Longevity, Trauma ( 12 studies), Inflammation ( 18 studies), Multiple Sclerosis ( 9 studies), VIRUS ( 12 studies), etc
CIlck here for details
Evidence suggests that omega-3 fatty acid supplementation could reduce muscle soreness and maintain muscle function following eccentric exercise-induced muscle damage. The aim of this applied field study was to investigate the effectiveness of consuming a protein-based supplement containing 1546 mg of omega-3 polyunsaturated fatty acid (PUFA) (551 mg eicosapentaenoic acid (EPA) and 551 mg docosahexaenoic acid (DHA)) twice daily (FO) compared to a protein-based placebo (P) on muscle soreness, countermovement jump (CMJ) performance and psychological well-being in 20 professional Rugby Union players during 5 weeks of pre-season training.
Players completed a 5-point-Likert soreness scale with 5 indicating “no soreness” and a questionnaire assessing fatigue, sleep, stress and mood each morning of training, plus they performed CMJ tests once or twice per week. Data were analysed using magnitude-based inferential statistics and are presented as percent beneficial/trivial/harmful.
On day 35, there was a likely (% beneficial/trivial/harmful: 94/5/1) moderate (0.75, standardized mean difference (SMD)) beneficial effect of FO vs. P on the change in lower body muscle soreness compared with day 0 (FO: −3.8 ± 21.7%; P: −19.4 ± 11.2%). There was a likely (92/7/0) moderate (SMD: 0.60) beneficial effect of FO vs. P on CMJ performance (change from baseline to day 35, FO: +4.6 ± 5.9%; P: −3.4 ± 8.6%). From day 20, a moderate beneficial effect of FO on fatigue was observed. In terms of practical relevance, the moderate beneficial effect of adding fish oil to a protein-based supplement on muscle soreness translated into the better maintenance of explosive power in elite Rugby Union players during pre-season training.Printer Friendly Follow this page for updates10190 visitors, last modified 23 Dec, 2019,