---
title: Role of Omega-3 on Muscle Health and Function
description: Omega-3 fatty acids EPA and DHA may support muscle mass and strength by countering inflammation and insulin resistance linked to sarcopenia.
---

[Evidence-based Wellness Education](https://www.casi.org/articles)

# [Role of Omega-3 on Muscle Health and Function](https://www.casi.org/articles/role-of-omega-3-on-muscle-health-and-function)

 Written by [Danielle C. Male, MS, CNS, LDN](https://www.casi.org/articles/author/danielle-c-male-ms-cns-ldn) | Jul 21, 2022, 12:00:00 PM

Muscles have a variety of important functions in the body. They create force and movement, support bones to maintain posture, contribute to energy metabolism and storage, and [regulate endocrine function](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5666622/). Several health conditions result from muscle mass loss, including sarcopenia, cachexia, and muscle disuse atrophy. Muscle wasting diseases are linked to [chronic, low-grade inflammation](https://clinicalnutritionespen.com/article/S2405-4577(21)01094-9/fulltext) with elevated concentrations of pro-inflammatory cytokines, such as interleukin (IL)-6, tumor necrosis factor-alpha, and IL-1 beta. 

Omega-3 (n-3) polyunsaturated fatty acids (PUFAs), such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have been shown to possess anti-inflammatory properties. EPA and DHA are present in fish oil, krill oil, and algae. EPA and DHA can be synthesized endogenously from the essential fatty acid alpha-linolenic acid (ALA), but this [conversion can be limited](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019846/). After ingestion, EPA and DHA are incorporated into cell membranes, including sarcolemma of skeletal muscle fibers and inflammatory immune cells. The [n-3 PUFAs in cell membranes](https://clinicalnutritionespen.com/article/S2405-4577(21)01094-9/fulltext) can potentially reduce the production of pro-inflammatory molecules and act as substrates for anti-inflammatory chemical mediators, such as resolvins, protectins, and maresins. 

Research suggests that n-3 PUFA supplementation has the potential to support muscle health and function. The anti-inflammatory properties of n-3 PUFAs were shown to counteract muscle loss by [reducing toxic lipid mediators](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019846/) that induce muscle metabolism disorders, such as ceramides and diglycerides. Intake of n-3 PUFAs may also [promote muscle protein turnover](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019846/) through mammalian target of rapamycin (mTOR) activation by P13K/Akt and mitogen-activated protein kinase pathways. 

Furthermore, n-3 PUFAs may support proper [insulin response in skeletal muscles](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019846/). Insulin-like growth factor-1 (IGF-1) and insulin are the main anabolic signaling molecules for muscle synthesis, playing a crucial role in the initiation of protein translation and activation of the mTOR protein. The n-3 PUFAs may attenuate insulin resistance and decrease IGF-1 levels linked to diminished muscle protein synthesis and induced muscle atrophy. 

One [meta-analysis](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761957/) found that increased n-3 PUFA supplementation (2 g daily) may have the potential to lower the loss of muscle mass in the elderly. A [systematic review and meta-analysis](https://clinicalnutritionespen.com/article/S2405-4577(21)01094-9/fulltext) inferred a positive effect of n-3 PUFA supplementation on overall body muscle mass and strength, particularly in individuals at risk of sarcopenia. Additionally, research suggests supplementation of n-3 PUFAs could reduce lipotoxicity in muscles and limit insulin and anabolic resistance [in those with rheumatoid arthritis](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019846/). 

Many Americans fail to meet [n-3 PUFA dietary recommendations](https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/) (1.6 g daily for men and 1.1 g daily for women ≥14 years old) while concurrently consuming large amounts of omega-6 (n-6) PUFAs, arachidonic acid, a precursor to pro-inflammatory mediators. The n-6 PUFAs compete with EPA and DHA for biosynthesis and cell membrane incorporation, [making their ratio of utmost importance](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019846/). Further research is necessary to determine the role of n-3 PUFAs in musculoskeletal health for different muscle-wasting disorders. However, considering the high ratio of n-6 to n-3 PUFAs in a typical Western diet, increasing n-3 PUFA intake may have clinically relevant benefits in promoting muscle health and function. 

[View full post](https://www.casi.org/articles/role-of-omega-3-on-muscle-health-and-function)

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