Omega-3 fatty acids and recovery: what the research actually shows
Omega-3 fatty acids (mainly EPA and DHA, found in fatty fish) help regulate inflammatory processes in the body — not by suppressing inflammation entirely (it's necessary for adapting to training), but by helping it resolve in a more controlled way once it's done its signaling job.
A common problem with modern diets is an excess of omega-6 fatty acids (vegetable oils, processed foods) relative to omega-3, which shifts the body toward a more pronounced and prolonged inflammatory response to physical training. Some studies link higher omega-3 intake to reduced delayed-onset muscle soreness and faster recovery of range of motion after intense training, though effect sizes vary between studies.
Beyond recovery, omega-3s are linked to cardiovascular health and, in some data, to preserving muscle mass in older adults by influencing muscle sensitivity to anabolic stimuli. Dietary sources include fatty fish (salmon, mackerel, sardines) 2–3 times a week, flaxseed, and walnuts; for people who rarely eat fish, a fish oil supplement is a reasonable, well-studied way to close the gap.