Lindy Valdez
Omega-3 fatty acids can help against sore muscles. However, preventively. So if you want to have less pain after training in the future, then take omega-3 fatty acids regularly.
Omega-3 fatty acids relieve pain from sore muscles
Researchers at the University of Westminster found that omega-3 fatty acids can help relieve sore muscles after exercise. They thus confirm earlier studies from 2015 and 2016, which we describe in the previous link with other natural means of preventing muscle soreness.
Omega-3 fatty acids: Important tasks in the body
Omega-3 fatty acids are polyunsaturated fatty acids that are essential for the body. Diets are often low in these fatty acids, which can have noticeable consequences. Because omega-3 fatty acids have an extremely positive effect on the organism:
- They inhibit inflammatory processes,
- provide the skin with moisture and elasticity,
- regulate cholesterol and blood lipid levels,
- are important for a functioning immune system and good mental health,
- improve blood circulation and
- protect the vessels and also the joints – to name just a small selection of the typical omega-3
- properties, which you can find explained in detail in the link above.
How omega-3 fatty acids relieve muscle soreness
Muscle soreness causes micro-injuries in the muscle and then inflammatory processes. There is a loss of strength and typical pain (muscle soreness). Since omega-3 fatty acids promote blood circulation and reduce inflammation, they speed up muscle regeneration and thus relieve pain.
Less sore muscles after just 4 weeks of omega-3 intake
In the Westminster study mentioned at the beginning, which was published in the journal International Society of Sports Nutrition, the participants received omega-3 capsules (1000 mg each) three times a day for four weeks or a placebo preparation. They then completed a very intense workout (a 60-minute downhill run) that was intended to induce extreme muscle soreness, but the temporary muscle damage was still manageable and safe.
Then various values were checked (e.g. interleukin-6 and TNF – two inflammation values or the enzyme creatine kinase (CK), the value of which increases when cells are damaged, for example in the event of a heart attack or after intensive sport) as well as the performance at different time intervals to the training.
In the omega-3 group, muscle soreness was significantly less after 24 hours, so the participants suffered significantly less pain. The interleukin-6 value was increased only in the placebo group, not in the omega-3 group. Performance was lower in the placebo group 24 hours after the run than before. In the omega-3 group, it had not decreased noticeably. For the other values (CK and TNF) there were no differences between the groups.
Afraid of sore muscles? Better take omega-3!
Omega-3 fatty acids were able to reduce the pain of sore muscles here, so the scientists involved believe that omega-3 fatty acids could motivate more people to exercise. Because many people avoid sports because they fear the subsequent sore muscles. That excuse no longer applies.
Of course, it also depends a lot on the training condition of a person and the respective workout, whether there will be sore muscles or not and if so, how severe it will be. Nevertheless, a good supply of omega-3 fatty acids seems to be able to noticeably relieve the resulting muscle soreness.
Since omega-3 fatty acids also have many other good effects and properties, you will notice many more improvements in your well-being. Here you will find recommendations for the correct dosage of omega-3 fatty acids for various ailments.
