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 category 286 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
413 Omega-3 items in category Omega-3 helps with: Autism (7 studies), Depression (28 studies), Cardiovascular (34 studies), Cognition (52 studies), Pregnancy (46 studies), Infant (34 studies), Obesity (14 studies), Mortality (7 studies), Breast Cancer (5 studies), Smoking, Sleep, Stroke, Longevity, Trauma (12 studies), Inflammation (19 studies), Multiple Sclerosis (9 studies), VIRUS (12 studies), etcCIlck 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.