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Top Pick
- Non-GMO and zero artificial ingredients.
- Gluten-free.
- Independently tested for purity.
While it’s well known that fish oil provides many benefits to all-around health, taking omega-3 can also reward you in the gym.
This omega-3 guide will discuss what it is, why omega-3 for muscle building is so important and the best supplements available.
The Best Omega-3/Fish Oil Supplements
Below are my top five supplements, based on fish oil for muscle building, and the extent to which they’ll benefit your regime.
1. Nordic Naturals Ultimate Omega
In my opinion, this could be the best omega-3 for muscle building. Containing 1280 mg of omega-3s, which includes 450 mg DHA and 650 mg EPA per serving (55 percent of the product)—it’s a generous dose.
This supplement comes in triglyceride form, which has greater bioavailability—absorbing into the body faster. This means you should receive the benefits sooner.
Each tub contains 180 capsules (90-day supply), plus the softgel could be suitable for those who struggle to swallow pills.
The source of fish oil originates from wild sardines and anchovies caught using sustainable methods.
- Pros
- Lemon flavor—no fishy aftertaste.
- Non-GMO and zero artificial ingredients.
- Gluten-free.
- Independently tested for purity.
- Friend of the Sea (FOS) approved.
- Easy to digest.
- Cons
- Capsules are large.
2. Dr. Tobias Omega 3 Fish Oil Triple Strength
Designed with an active lifestyle in mind, I believe this is another great fish oil for muscle building. Each 2000 mg serving contains 1400 mg of omega-3. DHA and EPA content equates to 600 mg and 800 mg respectively (70 percent of the supplement).
The capsules have an enteric coating—they are designed to withstand stomach acid hence, they breakdown further within the digestive system. This composition could reduce gastric issues, which may suit those who would like to avoid fishy burps.
If you are looking for a pure omega-3, I believe this could tick the box. The chosen refining process incorporates molecular distillation, this technique aims to remove pollutants and metals—leaving an unadulterated formulation.
The fish oil is derived from a variety of aquatic life, including wild-caught anchovies, sardines, mackerel, herring, and salmon.
- Pros
- Non-GMO.
- Third-party approved for purity and efficacy.
- Potent source of omega-3 for muscle building.
- Includes a 90-day supply.
- Fast-acting absorption rates.
- Cons
- Esther-based form.
- Contains soy which may not be suitable for those with food allergies.
3. Omega 3 Fish Oil by Arazo Nutrition
This product has a total of 4080 mg of fish oil for muscle building. It comprises of 1200 mg EPA and 900 mg DHA (51 percent of the supplement serving). An additional 150 mg of other omega-3s make up the sum of 2250 mg—higher than most competitors.
Heavy metal contamination and other impurities are minimized with the molecular distillation method. The omega-3 is sourced from wild catches and undergoes Azaro Nutrition’s unique (and undisclosed) extraction process for higher concentrations of EPA and DHA.
- Pros
- Lemon flavored.
- Follows molecular distillation processes.
- Produced in FDA-approved facility.
- Money-back guarantee.
- Made in the USA.
- Cons
- Only 40 servings per tub.
- Serving suggestion of three capsules may be too much for some.
4. Omega-3 Wild Alaskan Fish Oil by Sports Research
I feel this could be the best omega-3 for muscle building for those following alternative dietary lifestyles. The softgel capsules are made from fish gelatin which could appeal to pescetarians.
It provides 1250 mg of concentrated fish oil. Of this, 1037 mg is omega-3 fatty acids, broken down into 687 mg of EPA and 250 mg of DHA (75 percent of each serving).
It’s sourced from wild Alaskan pollock, and certified sustainable by the Marine Stewardship Council. With 180 capsules per container, it should also last quite some time.
- Pros
- Third party tested.
- Suitable for pescetarians.
- Molecular distillation processed.
- Money-back guarantee.
- Sustainably sourced with certification.
- Cons
- Some users experienced fish burps.
5. MAV Nutrition Premium Omega-3 Fish Oil
Another supplement that boasts extra-strength. A total quantity of 3600 mg of fish oil, of which 1296 mg is EPA and 864 mg is DHA (60 percent of each serving).
This supplement contains a blend of unique essential fats. It’s 100 percent natural, with zero additives. The burpless formulation intends to be easy on the stomach—preventing indigestion and shouldn’t leave a fishy aftertaste.
It’s molecularly distilled for purity and is free of heavy metals and other toxins.
- Pros
- 100 percent natural blend.
- Lemon flavor and no aftertaste.
- High levels of EPA and DHA.
- Prevents side effects.
- Cons
- Origin of fish oil not specified.
Informational guide to Omega-3 and fish oil supplements
Omega-3, 6, and 9
Fat is often considered the villain, yet, it’s a macronutrient the body needs. Omega fatty acids are one example—they’re essential for a healthy lifestyle.
Omega-3
This is classed as a polyunsaturated fat (PUFA) and the main omegas are known as:
- Alpha-linolenic acid (ALA).
- Eicosapentaenoic acid (EPA).
- Docosahexaenoic acid (DHA).
ALA is found in plant-based sources, whereas, EPA and DHA originate from fatty fish oil.
These two compounds are non-negotiable when it comes to cardiovascular and neurological health. It’s also a valuable source of energy and enables the absorption of other nutrients.
Omega-3 also plays a significant role in both muscle health and how they perform during exercise.
As it’s an “essential” fatty acid, your body cannot produce omega-3 on its own. This means intake has to be sourced through diet, supplementation or both.
Omega-6
An essential fatty acid that strengthens your brain function, skin and hair. Omega-6 has shown promising results against breast cancer, may alleviate symptoms of arthritis and reduce the risk of heart disease.
Omega-9
This fatty acid is nonessential—your body can produce it, which is why supplementing may not be such a priority. Omega-9 can manage cholesterol levels, lower blood pressure and reduce insulin resistance.
Omega-3, 6, and 9: The Balance
While the body needs all three of these fatty acids to remain healthy, it’s important to keep to an appropriate ratio—ideally twice as many omega 3s to 6s.
However, modern diets are often laden with foods containing omega-6, but very little omega-3—in some instances it could be up to 30 times more. This causes an imbalance, which studies indicate increases the risk of illness and disease.
Supplementing with omega-3 fish oil is deemed a convenient way to ensure your intake is kept in proportion.
The Benefits of Omega-3/Fish Oil For Performance
There are many advantages to supplementing with omega-3 for muscle building. In much the same way that you would use a pre-workout, fish oil could enhance your training. Here’s how:
- Keeping your heart healthy and reducing the risk of cardiovascular disease. If your heart is in good condition, your workouts will be more effective. Fitness levels, plus strength and stamina will increase.
- Assists with muscle recovery. Fish oil can strengthen your muscles, and prevent injury. This is important for anyone looking to gain or retain mass. Evidence also suggests that omega-3 can reduce inflammation, and thereby aches and pains in your joints.
- Helps you burn fat, by improving your metabolism. This should get you closer to your ideal physique.
- Omega-3 can indirectly reinforce bone structure. This is an essential element for building muscle—lifting heavy weights requires a sturdy frame. It can improve calcium absorption for greater bone density.
- Fish oil may also boost cognitive performance. Omega-3 can improve depression and mental focus. With improved mood, motivation generally follows suit—meaning, you are more likely to stick to your training schedule and improve performance.
Boosts muscle growth. Experts believe omega-3 puts the body into an anabolic state (building mode), by enhancing protein synthesis. Here’s a short video explaining how it works.
The Side Effects of Omega-3
Adverse reactions from taking fish oil supplements don’t appear to be serious. However, you could experience the following:
- Fishy burps/taste in the mouth.
- Nausea.
- Heartburn.
- Stomach issues.
- Headaches.
- Diarrhea.
Also, there are potential interactions with certain types of medication, such as anticoagulants (blood thinning drugs). If you are taking any form of medicine it’s advisable to check with your doctor before commencing.
How to Take Fish Oil
In terms of dietary recommendations for omega-3, currently only alpha-linolenic-acid (ALA) has official advice:
- 1100 mg for women
- 1600 mg for men
For the average healthy individual, the general opinion points towards a combined daily intake of around 250 to 500 mg of EPA and DHA. However, studies have indicated up to 3000 mg per day is deemed safe and also viewed as the upper limit.
Fish Oil vs. Krill Oil
If you have been thinking about fish oil for muscle building, chances are you’ve come across krill oil. Here’s a comparison:
- Both types of oil contain omega-3 and therefore its thought they carry similar health benefits.
- Krill oil contains the antioxidant astaxanthin which could fight oxidative stress—yet the mechanics are still not fully understood.
- Studies suggest krill oil has better bioavailability—although a definitive conclusion is yet to be confirmed.
- Made from zooplankton (minute crustaceans), krill is thought to be a more sustainable source of omega-3 than fish. However, environmental groups dispute this.
In short, krill oil does have it’s plus points, yet it’s a relative newcomer to the supplement market—meaning compared to fish oil, research is limited. Furthermore, there is no firm evidence that either one is superior to the other.
Conclusion
While all my chosen top products are all worthy contenders, for me, Ultimate Omega by Nordic Naturals is #1.
It’s not the most potent serving suggestion, but it’s easy on the stomach and absorbs into the system efficiently. They’ve also made every effort to overcome the notorious fishy aftertaste you find with some supplements.
What’s more, using sustainable fishing methods should have less of an impact on Mother Nature.
