Research note: Omega-3 and recovery from hard eccentric work

What the research says. A 2026 systematic review and meta-analysis in healthy young to middle-aged adults reported that across nine placebo-controlled eccentric-exercise trials, long-chain omega-3 (EPA/DHA) supplementation reduced delayed-onset muscle soreness and improved muscle strength and range of motion at the point of peak impairment after hard training. The authors described the wider recovery evidence as equivocal, noted significant methodological limitations across the literature, and could not determine an effective dose.

Source. Yaghoobi E, Pashaei F, Allsopp GL, et al. Effects of LC n-3 PUFA Supplementation on Muscle Pain, Function, and Damage Markers in Healthy Young to Middle-Aged Adults Following Acute or Chronic Exercise: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients, 2026;18(9):1447. (PubMed ID 42124047). Read the paper.

Where this applies at Performance Training Center. Post-rehab training (after PT discharge); strength & conditioning; remote program design ($899/cycle). If you want this built into your own programme, get in touch or start with the free BMR and macro calculator.

Performance Training Center provides training and nutrition coaching. We do not provide physical therapy, diagnosis, or medical treatment. This note summarises published research and is not medical advice.