Can fish oil supplements improve muscle strength and quality of life in older people?

There is good reason to believe so. According to a review article published in Clinical Nutrition ESPEN, fish oil supplements combined with strength training appear to improve muscle strength. The researchers therefore see potential in combining fish oil supplementation with strength training to enhance quality of life among elderly individuals. As an added benefit, fish oil may also have positive effects on circulation, joint pain, mood, and the preservation of cognitive abilities.

Over time, the age-related and gradual loss of muscle mass and strength can make it difficult to carry out simple, everyday tasks such as opening a jar lid, getting up from a chair, or performing other physical activities. Naturally, this has a negative impact on quality of life. If older people lose too much muscle mass and strength, they risk developing sarcopenia, which in severe cases increases the risk of falls, nursing home placement, hospital admissions, and premature death.
It is well established that strength training helps maintain and build muscle mass and strength, but it becomes increasingly challenging with age.
Several animal and human studies have shown that omega-3 fatty acids from fish oil can have a positive effect on muscle function. The new review therefore set out to investigate whether fish oil combined with strength training could improve muscle mass and strength in older individuals.
Using relevant keywords, the researchers selected relevant studies from electronic databases (PubMed, Cochrane Library, and Igaku Chuo Zassi) and found four suitable randomized controlled trials (RCTs). In these studies, participants performed strength training for 20-60 minutes two to three times a week over 3-4 months. In each trial, participants were divided into two groups: one group received fish oil in varying doses alongside the training, while the other group received placebo.
The meta-analysis revealed that fish oil supplementation significantly improved muscle strength compared to placebo. However, there was no effect on muscle mass.
The researchers therefore conclude that fish oil has a promising effect on age-related muscular dysfunctions. They also call for further studies to clarify the effect on muscle mass and its potential for improving quality of life in older people.

The amount of fish oil may be crucial

Fish oil contains active forms of omega-3 fatty acids called EPA and DHA. These fatty acids are key components of cell membranes, where they interact with omega-6 fatty acids to regulate many metabolic processes. It is important that the balance between the two types is maintained so that these processes run normally. However, modern diets often contain far too much omega-6 from seed oils, margarine, dressings, French fries, ready meals, and similar foods. This imbalance increases the risk of chronic inflammation, joint pain, as well as cell damage caused by free radicals and oxidative stress.
For this reason, it is important to avoid unhealthy sources of omega-6 fatty acids, while fatty fish in the diet or fish oil supplements help restore balance between the two.
The official dietary recommendations to eat fatty fish support cardiovascular health and other functions. But for those suffering from joint pain or other signs of chronic inflammation, it can often be beneficial to take fish oil in higher doses, corresponding to around 3-4 standard capsules daily, which provides the body with 900-1,200 mg of EPA. This specific omega-3 form has the strongest anti-inflammatory effect.
In addition, fish oil has beneficial effects on circulation, mood, and cognitive function.

More information about strong, healthy muscles

In the following article you can read more about preventing age-related muscle loss:

»Protein, supplements, and strength training reduce age-related loss of muscle mass«

References:

Yuta Uchida at al. Effects of Omega-3 fatty acids supplementation and resistance training on skeletal muscle. Clinical Nutrition ESPEN

Case Western Reserve University. Global shortage of essential nutrients poses health concern. ScienceDaily 2025

Anne-Marie Chalmers. How Much Omega-3 Per Day Should I Take? Omega-3 Innovations. 2020