Muscle recovery

In a report published this month, researchers at the University of Westminster gave people either an omega-3 capsule three times a day for four weeks or a matching placebo; and then got them to do very intense exercise that would cause severe muscle pain afterwards. They discovered a lower inflammatory response and decreased muscle damage to the group taking the fish oil capsules, as compared to the placebo group. While omega-3 didn’t enhance performance, it did reduce pain.

Reduced muscle soreness

It’s not just DOMs (delayed onset muscle soreness) that omega-3 can help with. According to a study published in the British Journal of Clinical Pharmacology, the EPA and DHA in fish oil helps to lessen some symptoms of rheumatoid arthritis (an inflammatory form of the disease). Because of its anti-inflammatory properties, omega-3 has been found to reduce the duration of morning joint stiffness, decrease the number of swollen or tender joints, lessen time to fatigue – while crucially, increasing grip strength.

Interestingly, grip strength is a hugely important indicator of strength and overall wellbeing, with researchers saying that it can predict your risk of cardiovascular disease. In fact, the stronger your grip as you age, the more likely you are to survive diseases such as cancer and stay more mobile and independent.

The health benefits of eating a Mediterranean diet, from better gut health to improved cognitive function