Scientists reviewed recent studies about omega-3 fatty acids (the healthy fats found in fish) and how they affect your heart and muscles. They found that taking more than 1 gram of omega-3s daily may improve how your blood vessels work, reduce stiffness in your arteries, and help your muscles stay strong. The benefits seem strongest for people with health conditions, though healthy people may also see improvements in muscle strength and blood sugar control. However, researchers still need to study how omega-3s affect the tiny blood vessels in muscles.

The Quick Take

  • What they studied: How omega-3 fatty acids (healthy fats from fish and supplements) affect the health of your blood vessels and muscles
  • Who participated: This was a review that looked at many different studies involving both healthy people and people with health conditions. No single group of participants—instead, researchers combined findings from multiple studies
  • Key finding: Taking more than 1 gram of omega-3s per day appears to improve how large blood vessels work and may help muscles stay stronger and control blood sugar better, especially in people with existing health conditions
  • What it means for you: If you have heart disease, diabetes, or other health conditions, omega-3 supplements or eating more fish might help your circulation and muscle health. Healthy people may also benefit, but the evidence is less clear. Talk to your doctor about whether omega-3s are right for you

The Research Details

This was a review article, which means scientists looked at many different research studies that had already been done and summarized what they found. Instead of doing one new experiment, the researchers read through recent studies about omega-3 fatty acids and how they affect blood vessels and muscles. They focused on studies that measured things like how well blood vessels work, how stiff arteries are, and how strong muscles are. By combining information from many studies, they could see patterns and draw bigger conclusions than any single study could provide.

Review articles are important because they help us understand the big picture. One study might show one result, but when you look at many studies together, you can see if the findings are consistent and reliable. This type of research helps doctors and patients make better decisions about whether to use omega-3 supplements

This review looked at recent meta-analyses and intervention studies, which are considered strong types of evidence. However, because this is a review of other studies rather than a new experiment, the quality depends on the studies it reviewed. The researchers noted that some areas still need more research, which shows they were being honest about what we don’t know yet

What the Results Show

Omega-3 fatty acids appear to improve how your large blood vessels work by making the inner lining of blood vessels healthier, reducing how stiff your arteries become, and increasing a chemical called nitric oxide that helps blood vessels relax. These benefits were more noticeable in people who already had health problems like heart disease or diabetes compared to completely healthy people. When it comes to dose, taking more than 1 gram per day seemed to work better than taking less than 1 gram daily. For muscles specifically, omega-3s appeared to help people build and maintain muscle strength, and they seemed to help control blood sugar levels after eating, which is important for preventing diabetes.

The research also showed that omega-3 fatty acids have anti-inflammatory effects, meaning they help reduce swelling and irritation in the body. This inflammation-fighting ability appears to be helpful for keeping muscles healthy and working properly. However, the researchers found that we still don’t know much about how omega-3s affect the tiny blood vessels inside muscles (called capillaries), which is an important gap in our understanding

These findings fit with what other researchers have been discovering about omega-3s and heart health. The focus on dose (more than 1 gram per day being better) is consistent with other studies. However, this review highlights that we know much more about how omega-3s help large blood vessels than we do about how they help the tiny blood vessels in muscles, which is a newer area of research

This review looked at existing studies rather than doing a new experiment, so the quality depends on those studies. The researchers didn’t specify exactly how many studies they reviewed or how they chose which studies to include. They also noted that most benefits were seen in people with health conditions, so we can’t be sure the same benefits apply equally to healthy people. Finally, there’s still a lot we don’t know about how omega-3s affect the smallest blood vessels in muscles

The Bottom Line

If you have heart disease, diabetes, or other health conditions, talk to your doctor about whether taking omega-3 supplements (at least 1 gram per day) might help you. Eating fish 2-3 times per week is also a good way to get omega-3s naturally. If you’re completely healthy, the evidence is less clear, but omega-3s are generally safe and may provide some benefits for muscle strength and blood sugar control. Always check with your doctor before starting supplements, especially if you take blood thinners

People with heart disease, high blood pressure, diabetes, or other cardiovascular conditions should definitely talk to their doctor about omega-3s. People who want to maintain muscle strength as they age may also benefit. Healthy young people without health conditions may see some benefits but shouldn’t expect dramatic changes. Pregnant women and people taking certain medications should check with their doctor first

Most studies looked at effects over several weeks to months. You probably won’t notice changes immediately—give it at least 4-8 weeks of consistent use before deciding if it’s working for you. Some benefits like improved blood vessel function might take longer to develop

Want to Apply This Research?

  • Track daily omega-3 intake in grams (aim for 1+ gram daily) and note any changes in energy levels, muscle soreness after exercise, or how you feel overall. Also track any blood sugar readings if you monitor them
  • Set a daily reminder to take your omega-3 supplement or eat a serving of fish. Start with 1-2 grams daily and track it in your app. You could also log fish meals (salmon, mackerel, sardines) as a natural source of omega-3s
  • Check in monthly on how you’re feeling—energy levels, muscle strength, and overall wellness. If you have a health condition, work with your doctor to monitor relevant markers like blood pressure or blood sugar. Keep a log of your supplement use to see if consistent intake correlates with how you feel

This review summarizes scientific research but is not medical advice. Omega-3 supplements may interact with blood thinners and other medications. If you have a health condition, take medications, are pregnant, or are breastfeeding, talk to your doctor before starting omega-3 supplements. The evidence for benefits is strongest in people with existing health conditions rather than healthy individuals. Results vary between people, and supplements are not regulated the same way as medicines