Eight weeks of omega-3 did not speed muscle recovery after hard leg exercise in adults 65 to 85

Researchers in Germany randomized 43 healthy women and men aged 65 to 85 to 5 mL of omega-3 algae oil (2 g PUFA) or placebo daily for eight weeks. Participants then performed 10 sets of 10 eccentric-emphasized leg extensions. The team measured maximal quadriceps strength, soreness, creatine kinase, interleukin-6 and C-reactive protein before and after exercise.

What they found

Omega-3 did not improve functional recovery. Strength was significantly lower in the omega-3 group than with placebo at 24 hours (difference -10.9%; 95% CI -21.4 to -0.40%) and at 72 hours (-9.80; 95% CI -18.3 to -1.27). There were no overall group differences in creatine kinase, interleukin-6 or CRP.

The nuance

The trial was small and the overall time-by-group effect on strength loss was borderline (P = .064). Habitual physical activity and sex appeared to influence molecular recovery in an exploratory analysis that needs confirmation.

Youthful take

Omega-3s may have other reasons to be part of a plan, but faster post-exercise recovery in older adults is not one this trial supports. Progressive training, adequate protein and sleep remain the foundations of muscle health.