Your Expert Guide To Omega-3 In Bodybuilding


The use of fish oil, obtained from fatty fish species, in bodybuilding is there due to essential Omega-3 acids that contain vitamins & antioxidants. A common form of release of this product is gelatin capsules, which are sold in absolutely every pharmacy.

Omega-3 are beneficial unsaturated essential acids. They are not produced by the body, but are replenished exclusively from external sources, the most valuable of which is fish oil. These acids are directly involved in the process of burning fat, suppressing the synthesis of cortisol, strengthening immunity, gaining lean muscle mass and accelerating metabolism.

Taking fish oil in bodybuilding can increase stamina. Omega-3 deficiency is becoming the main reason that some bodybuilders are inferior to those who include this product in their diet. It is endurance that determines efficiency, and, consequently, the result of training.

Consumption Benefits


The product demonstrates the following properties that are valuable for athletes:

  • growth of muscle mass stimulation
  • activation of body fat burning 
  • “bad” cholesterol reduction
  • heart muscle and vascular system strengthening  
  • inflammatory processes inhibition
  • resistance for the formation of cancer cells
  • the risk of thrombosis reduction

These actions of fish oil are scientifically proven.

How To Take Fish Oil

The daily recommended dosage varies from 3 to 6 grams, which should be divided into three doses, coinciding with the consumption of food. Fish oil most often is taken in capsules, each of which contains 0.5 grams of this substance, and, therefore, 2-4 pills per day should do the trick. The average course duration is one month, and the course can be repeated three times a year.

Particular attention should be paid to the shelf life of the product. An expired supplement not only doesn’t have a beneficial effect, but can harm as well. It is better to store fish oil in the refrigerator, regardless of the form of release. Taking it on an empty stomach may cause problems with the gastrointestinal tract. The supplement is not dangerous for athletes, however, on cancellation, stomach pain, nausea and other side effects may occur.

Side Effects

As studies have shown, the body of a fish can accumulate mercury, dioxins and other toxic substances. If they are present in fish meat, then they get into the fat obtained from it. In order not to encounter such a product, it is necessary to purchase the supplement exclusively from trusted suppliers who regularly conduct analyzes and checks on manufactured products.

Preference should be given to refined fish oil, passing the highest degree of purification, guaranteed not to have toxic components. It will not have vitamins, but omega-3 acids will be completely preserved. Possible risks are associated with the use of a low-quality product and systematic excess dosage. If you do not violate the rules of admission, exceptional benefit is a guarantee.


Bodybuilders speak about Omega-3 supplements mostly in a positive way. Taking fish oil, as noted by reviews, increases the speed of metabolic processes and fat burning, stimulates the gain of lean muscle mass, improves the condition of hair, skin and nails.

The only con of the supplement is the unpleasant taste of liquid fish oil, but the athletes who prefer capsules do not feel it whatsoever. Side effects, judging by the reviews of bodybuilders, are quite rare and, as a rule, due to an overdose.


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