How Much Omega 3 Per Day for Bodybuilding - Here's How Much You Need!

Whether you’re an athlete, bodybuilder, or someone who enjoys training at high intensities, adding an omega-3 to your supplement stack is a complete game-changer. They support muscle growth, limit muscle breakdown, boost fat loss, and accelerate recovery—what’s not to love about them?

While conventional bodybuilding stacks generally revolve around creatine, protein, carbs, and pre-workouts, there’s a new kid in town—omega-3.

This article gives you the scoop on everything you need to know about omega-3s—what they are, why you need them, and how much you should be taking.

What Are Omega-3s?

Omega-3s were once all the rage in the wellness community, and while other supplements have jumped to the forefront, we can’t forget about them. Omega-3s fall under essential fatty acids, more commonly called EFAs.

Omega-3s are essential polyunsaturated fatty acids, and while there are several that exist, there are three we focus on:

• Eicosapentaenoic acid (EPA): Found in fish, seafood, and algae
• Docosahexaenoic acid (DHA): Found in fish, seafood, and algae
• Alpha-linolenic acid (ALA): Found in plant-based foods like flaxseed and vegetable oils

EPA and DHA are considered long-chain omega-3s with 20 and 22 carbons, respectively, while ALA only has 18 carbons. While ALA can be converted into EPA and DHA—the majority of health benefits are found in EPA and DHA—the conversion process is not efficient, with conversion rates less than 15% ¹.

As such, it’s recommended to consume foods rich in EPA and DHA to bypass the conversion process.

While the most substantial evidence for the benefit of omega-3s has to do with heart disease, they also possess potent anti-inflammatory, antiarrhythmic, and anti-thrombotic properties ². Omega-6s, on the other hand, are pro-inflammatory and prothrombotic.

But what’s all that have to do with bodybuilding? While it may not seem like omega-3s directly affect muscle growth and recovery, they’re critical for bodybuilders and anyone engaging in strenuous exercise.

Benefits Of Omega-3 For Bodybuilding

1. Builds Muscle

Although it may seem far-fetched, research on the effect of omega-3 fatty acids on muscle growth is promising. Some evidence suggests that it may increase mTOR signaling, thereby helping to increase lean muscle mass ³.

The research is still relatively sparse, but one study found an improvement in muscle protein synthesis rates and mTOR signaling during heightened amino acid availability and increased muscle volume after 8 to 24 weeks of omega-3 supplementation.

There’s also some evidence suggesting that higher omega-3 levels in red blood cells are positively associated with strength and measures of physical function.

On the other hand, omega-3s enhance insulin sensitivity, further supporting muscle growth. A 2018 study published in the Journal of Nutrition and Metabolism found that 3 g of omega-3 rich krill oil in resistance-trained individuals increased lean mass by 1.4kg over just eight weeks, whereas those taking the placebo didn’t see the same gains ⁴.

These results may be because of its ability to stimulate mTOR signaling and augment resistance training-induced adaptations in body composition and performance.

2. Limits Muscle Breakdown

Bodybuilders work hard in the gym for gains, and the last thing they want to is to lose them. While recovery and diet play critical roles in maintaining muscle mass, throwing some omega-3s into the mix could help protect against muscle loss—even when it comes time to cut.

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While several studies are showing positive effects on muscle loss, the majority of them are in elderly and injured subjects, so whether the benefits carry over to caloric deficits is hard to say ⁵.

There is evidence supporting the role of omega-3s in mental focus, which may help athletes focus their energy on training to push out more reps, more weight, and better muscle gains ⁶.

3. Boosts Fat Loss

Bulking is a great way to maximize your muscle gains, but not many people look forward to what follows—the cut. Cutting calories and ramping up cardio are two sure-fire ways to melt fat, but what if you could do it more efficiently by adding omega-3s?

While supplements are by no means a one-stop-shop for fat loss, some evidence suggests that omega-3s could support weight loss when combined with lifestyle modifications ⁷. Other studies point to the role of omega-3s for fat loss by boosting metabolic rate.

One small study found that 6g of fish oil per day for 12 weeks boosted metabolic rate by 3.8%, while another using just 3g/day saw an increase in metabolic rate by a whopping 14%—the equivalent to an extra 187 calories per day ^{8, 9}.

Other studies show that omega-3s can help with fat loss. A study of 44 individuals given 4 g of fish oil per day didn’t lose more weight than those taking a placebo, but they did lose 1.1 lbs (0.5 kg) more body fat and gained more muscle ¹⁰.

While omega-3s aren’t the be-all, end-all for fat loss, they sure can’t hurt.

4. Support Recovery

If you’re looking to maximize muscle growth, your workouts are only part of the picture—recovery is the other half. And while several factors influence recovery—stress, sleep, diet, recovery practices—what’s in your recovery stack also influences it.

Omega-3s are a great add-in to accelerate recovery because of their powerful anti-inflammatory effects. Several studies have shown that omega-3s can help to reduce delayed-onset muscle soreness (DOMS) and the extent of inflammation after an intense workout ^{11, 12}.

A 2017 study of 21 men following an 8-week exercise protocol and supplementing 2,400 mg of fish oil (600 mg of EPA and 260 mg of DHA) daily found that those taking the omega-3s had significant reductions in DOMS and didn’t experience temporary muscle strength loss compared to those taking the placebo ¹³.

Similarly, a 2015 study found that women taking 3,000mg of DHA for one week reported 23% less soreness after doing bicep curls than people who didn’t take DHA ¹⁴.

While the dose needed to mitigate muscle damage and support recovery is under debate, some experts advise that 6 g/day is sufficient to optimize recovery ^{15, 16}.

How Much Omega-3 For Bodybuilding?

With all of that said, there are many benefits associated with omega-3s for bodybuilders—but how much do you need to reap those benefits?

Studies find that anywhere from 2,000mg to 3,000 mg daily is sufficient for bodybuilders, but doses of 5,000 to 6,000 mg are well tolerated without side effects ¹⁷.

However, keep in mind that the ratio of EPA to DHA differs between supplements. If you’re looking for maximum benefits, stick to between 3,000mg to 6,000mg.

What To Look For In An Omega-3 Supplement

There’s no shortage of omega-3s available on the market, but you’ll notice the majority of them come from one source: fish. Although most research on omega-3s uses fish oil, there are several problems we run into:

1. Poor sourcing
2. Contamination
3. Odor and rancidity
4. Conventional plant-based (ALA, poor absorption)
5. Synthetic forms

The solution? A non-fish-based omega-3. But is there such a thing? Yes—and it’s called Performance Lab Omega-3. If you’re looking for the purest and most potent omega-3 supplement, you’ll find it with PL-Omega-3.

Sourced from algae, the original source of omega-3 fatty acids, Omega-3 contains the ideal ratio of EPA:DHA to nourish the body and support growth and recovery. You’ll find a 2:1 ratio of DHA:EPA (600mg DHA and 300mg EPA) in each serving.

Derived from a reputable source, Omega-3 is 100% plant-based algae oil that supplies the cleanest, purest, most effective source of EPA and DHA. Why algae? Most people aren’t aware that fish can’t produce omega-3 fats—they accumulate in their tissues from their diet.

And their diet is algae. So, if you’re looking for the same potency of conventional fish oil supplements with none of the nasty side effects, go directly to the most potent source—algae oil.