Omega-3 (EPA/DHA) and Muscle Recovery: Data from 2024–2025 Meta-Analyses

Why Do Athletes Have an Omega-3 Deficiency?

The International Society of Sports Nutrition (ISSN) in its 2025 position stand (Jäger et al., JISSN, DOI: 10.1080/15502783.2024.2441775) documented that athletes are at risk of long-chain omega-3 PUFA deficiency. Specific data: among NCAA Division I athletes the mean omega-3 index was 4.4 ± 0.8% against a recommended target of 8%. Approximately 1.4 g/day EPA+DHA is required to reach this threshold.

The nature of the deficiency is twofold. First, the Western diet is rich in omega-6 fats (sunflower and corn oil), which compete with omega-3 for the same elongation and desaturation enzymes. Second, many athletes deliberately restrict dietary fat, thereby reducing their consumption of fatty fish — the primary dietary source of EPA and DHA. Salmon, mackerel and sardines provide 1–2 g EPA+DHA per 100 g of product, which is difficult to compensate for through moderate intake alone.

How EPA and DHA Reduce the Inflammatory Response

EPA and DHA are incorporated into the phospholipid bilayer of cell membranes — including those of muscle and immune cells. When muscles are mechanically damaged (training load), arachidonic acid and EPA are released from the membranes. From arachidonic acid, pro-inflammatory series-2 prostaglandins and series-4 leukotrienes are synthesised; from EPA — their less active series-3 and series-5 counterparts. DHA, in turn, is the substrate for the synthesis of resolvins and protectins — specialised mediators that actively resolve the inflammatory process.

Thus, the higher the proportion of EPA and DHA in membrane phospholipids, the more balanced the inflammatory response to exercise becomes. This mechanism explains why the supplement's effect does not appear immediately: remodelling the membrane composition takes several weeks.

What Systematic Reviews Show

Fernández-Lázaro et al. (Nutrients, 2024, DOI: 10.3390/nu16132044, PMID: 38999792) analysed 13 RCTs (420 physically healthy participants) according to PRISMA guidelines. Key findings:

• Creatine kinase (CK): in 3 of 6 studies CK levels in the control group were significantly higher (p < 0.05) — omega-3 reduced the enzyme release from damaged myofibrils.
• Lactate dehydrogenase (LDH): in both studies analysing this marker the control group showed significantly higher values (p < 0.05).
• C-reactive protein (CRP): in both studies the CRP rise in the control group was significantly greater (p < 0.05) — supplementation blunted the acute-phase response.
• Interleukin-6 (IL-6): 5 of 7 studies found no significant changes; 2 recorded significant reductions (p < 0.05). The review by Therdyothin & Phiphopthatsanee (Cureus, 2025) noted significant IL-6 reductions in 4 of 7 studies.

The meta-analysis by Li et al. (FASEB Journal, 2026, DOI: 10.1096/fj.202504783R, 41 RCTs, n > 1,800) confirmed a significant reduction in TNF-alpha: SMD = −0.46 (95% CI: −0.71 to −0.21; p = 0.002).

What Is the Optimal Dosage?

The Fernández-Lázaro 2024 review covered doses ranging from 250 mg/day to 6 g/day; the most well-supported protocol was 2,400 mg/day EPA+DHA for 4.5 weeks. The FASEB 2026 meta-analysis identified 2 g/day or more and a duration of at least 6 weeks as the thresholds for consistent effects. In the ISSN studies, doses of up to 3,000–6,000 mg EPA + 1,800–2,000 mg DHA per day were investigated.

An important nuance: in the study from the Fernández-Lázaro review comparing 2, 4 and 6 g/day, the 6 g/day group restored vertical jump height to baseline within 1 hour after exercise — the lower-dose groups did not achieve this. This points to a dose-dependent character of certain functional recovery markers.

Does Omega-3 Reduce Muscle Soreness (DOMS)?

The effect on subjective soreness exists, but its interpretation requires caution. The review by Therdyothin & Phiphopthatsanee (Cureus, 2025, PMC: 12044634) concluded that in the 5 studies analysed the results were mixed, and overall the observed improvements did not exceed the minimal clinically important difference (1.4 out of 10 on the VAS scale). The authors also noted that untrained individuals showed a better DOMS response than trained athletes.

From the ISSN 2025 position stand: supplementation "may reduce subjective ratings of muscle soreness after intensive exercise" during the 24–96 hour window. The wording reflects the genuine heterogeneity of the data. Objective markers (CK, LDH) are more reliable indicators of effect than subjective pain.