Fish oil -- sold as a dietary supplement and also found naturally in cold-water fish -- contains EPA and DHA, omega-3 essential fatty acids with anti-inflammatory effects. The University of Maryland Medical Center notes that omega-3s in fish oil may decrease your risk of heart attack and stroke, as well as helping lower high cholesterol and blood pressure. Bodybuilders and weightlifters use fish oil not only for its protective effects but to help add muscle. Some clinical studies indicate that fish oil may help promote muscle growth. Consult your doctor before using fish oil.
Fish Oil Features
The main constituents in fish oil are the long-chain polyunsaturated fats, eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. Fatty fish such as mackerel, salmon, bluefish and sardines are good sources. Drugs.com reports that fatty fish usually contain at least 1,000 milligrams of EPA and DHA per 3 1/2 ounce serving. Small amounts of EPA and DHA can also be synthesized in your body from alpha-linolenic acid -- found in flaxseed and wheat germ oils -- but the process is not efficient. According to Linus Pauling Institute at Oregon State University, the adequate intake for EPA and DHA is 1,110 milligrams for women and 1,600 milligrams for men. Drugs.com advises eating fatty fish at least twice a week to ensure that you meet this recommendation.
Fish Oil Effects
EPA and DHA are metabolized by your body into substances called eicosanoids, which help mediate blood pressure, blood clotting and the inflammatory response. They also help to produce growth hormone, enhance oxygen metabolism and improve cell membrane response to insulin. According to Bodybuilding.com, fish oil's specific effects on muscles include reducing muscle inflammation after exercise, improving oxygen and nutrient delivery to muscle tissue and improving strength and aerobic performance.
Research
Clinical research on both cancer patients and healthy, older adults notes that fish oil may promote muscle growth. In a clinical study published in April 2011 in "Cancer," researchers administered 2,200 milligrams of EPA a day to lung cancer patients receiving chemotherapy; other subjects received only chemotherapy. At the end of the study period, 69 percent of the EPA patients had maintained or gained weight and muscle mass, as opposed to only 29 percent of the non-EPA group. The team concluded that EPA could help prevent involuntary weight loss and deterioration of body composition. Another study, published in February 2011 in "The American Journal of Clinical Nutrition," evaluated the effects of omega-3 fatty acid supplementation on older, healthy adults. The researchers found that the fatty acids stimulate muscle protein synthesis, concluding that supplementation could play a role in treating sarcopenia, an age-related disease indicated by loss of muscle mass and function.
Usage and Considerations
Fish oil supplements are usually standardized to contain 180 milligrams of EPA and 120 milligrams of DHA. Bodybuilding.com recommends consuming between 2,000 and 4,000 milligrams of EPA and DHA a day -- either through diet or supplementation -- to enhance athletic performance and promote muscle growth. The effects of fish oil may take between two and three weeks to become apparent. University of Maryland Medical Center warns that you shouldn't take more than 3,000 milligrams of fish oil a day without the guidance of a physician, due to an increased risk of bleeding. If you are pregnant or breastfeeding, have diabetes, or take blood-thinning medications, don't use fish oil. Consult your doctor before taking fish oil.
References
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Linus Pauling Institute at Oregon State University: Essential Fatty Acids; Jane Higdon, Ph.D.
- Drugs.com: Complete Fish Oil Information
- Bodybuilding.com: Good Fats, Bad Fats
- Cancer; Nutritional Intervention With Fish Oil Provides a Benefit Over Standard of Care for Weight and Skeletal Muscle Mass in Patients with Non-Small Cell Lung Cancer Receiving Chemotherapy
- American Journal of Clinical Nutrition; Dietary Omega-3 Fatty Acid Supplementation Increases the Rate of Muscle Protein Synthesis in Older Adults; A Randomized Controlled Trial
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