Omega-3 fatty acids can help against sore muscles. Therefore, if you want to experience less pain after training in the future, take omega-3 fatty acids regularly. So, if you are searching for supplements to help reduce muscle soreness, omega-3 may be one of them.
Omega-3 fatty acids relieve pain from sore muscles
Researchers at the University of Westminster found that omega-3 fatty acids can help reduce sore muscles after exercise. Thus, they validated previous studies from 2015 and 2016, which we identified in the last link with even more natural remedies to prevent muscle soreness (2).
Omega-3 fatty acids: essential functions in the body
Omega-3 fatty acids are polyunsaturated fatty acids necessary for the body. Diets are often low in these fatty acids, leading to noticeable results. Because omega-3 fatty acids have significantly favorable effects on the organism:
- They inhibit inflammatory processes
- to provide moisture and elasticity to the skin,
- regulates cholesterol and blood lipid levels,
- essential for a functioning immune system and good mental health,
- improve blood circulation and
- Protect veins and joints – It’s good for omega-3 for runners.
- Fish oils may help for back pain
How do omega-3 fatty acids relieve muscle pain?
Muscle pain causes micro-injuries in the muscle, followed by inflammatory processes. There is weakness and typical pain (muscle pain). As omega-3 fatty acids accelerate blood circulation and reduce inflammation, they accelerate muscle regeneration and thus relieve pain.
Less sore muscles after just four weeks of omega-3 intake. People also may benefits fish oil (omega-3) before or after a workout especially it’s better omega-3 for runners
In the originally-mentioned Westminster study, published in the International Society of Sports Nutrition, participants took either fish oils omega-3 capsules (1000 mg each) or a placebo preparation three times daily for four weeks. They then completed a very intense workout (a 60-minute downhill jog) intended to cause extreme muscle soreness. However, the temporary muscle damage was still manageable and safe.
Various values were then checked (for example, interleukin-6 and TNF – the two matters of inflammation or the creatine kinase enzyme (CK), whose value increases when cells are damaged, for instance, in the case of a heart attack or after intense sports) as well as the performance at different time intervals to training.
In the omega-3 fatty acids group, muscle soreness was significantly less after 24 hours, so the participants suffered substantially less. Interleukin-6 value increased only in the placebo group, not the omega-3 group. Performance was lower in the placebo group 24 hours after the study than before. There was no noticeable decrease in the omega-3 group. There was no difference between the groups in other values (CK and TNF).
Dont Afraid of Sore muscles! Better take omega-3!
Omega-3 fatty acids could reduce the soreness of sore muscles so the scientists involved believe that omega-3 fatty acids could motivate more people to exercise (1) because many people avoid sports because they fear subsequent muscle soreness. This excuse is no longer valid.
Of course, it also depends on a person’s training situation and the training involved, whether the muscles will be sore, and how severe. However, a good source of omega-3 fatty acids seems to noticeably relieve the resulting muscle soreness.
You will notice a much more significant improvement in your health as omega-3 fatty acids have many other sound effects and properties. Here you will find recommendations for the correct dosage of omega-3 fatty acids for various ailmen