PUFAs

What does the research say?

Research suggests that PUFAs, particularly omega-3s (EPA and DHA), can positively impact muscle mass and function [3] [4] [5] . Studies show that omega-3 supplementation can enhance muscle protein synthesis, especially when combined with resistance training or other anabolic stimuli like protein intake [3] [4] [5] [20] . Some studies have found that omega-3 and omega-6 PUFAs, along with high-intensity functional training, led to a modest but notable increase in muscle mass [9] . Higher doses of omega-3s (over 2 grams per day) and longer supplementation periods (over 6 months) have been linked to more significant effects on muscle mass and strength [5] . Omega-3s might also help preserve muscle mass during periods of inactivity or injury [6] . Additionally, research indicates that omega-3 PUFA supplementation can reduce net protein breakdown rates, leading to increased muscle mass in individuals with conditions like chronic obstructive pulmonary disease (COPD) [10] . While the exact mechanisms and optimal dosages are still being researched, the current evidence suggests that PUFAs can be a valuable addition to a muscle-building regimen [3] [4] [5] .

Gastrointestinal disturbances

Such as fishy aftertaste, nausea, and fishy burps [6] .

Fishy aftertaste

This is a common side effect, especially with fish oil supplements [6] .

Nausea

Some people may experience nausea when taking PUFA supplements [6] .

Fishy burps

Similar to a fishy aftertaste, fishy burps can occur after taking fish oil supplements [6] .

[1] Beneficial Outcomes of Omega-6 and Omega-3 Polyunsaturated Fatty Acids on Human Health: An Update for 2021.

This review discusses the roles of omega-6 and omega-3 PUFAs in human health, including their effects on inflammation, cardiovascular health, and muscle performance. It highlights that arachidonic acid (AA) can improve muscle performance and strength, while EPA and DHA may support muscle health by reducing inflammation.

[2] Advances in muscle health and nutrition: A toolkit for healthcare professionals.

This article discusses muscle health and malnutrition, focusing on interventions like protein, amino acids, and n-3 PUFAs to support anabolism and improve patient outcomes.

[3] Omega-3 Fatty Acids and Skeletal Muscle Health.

This review explores the effects of omega-3 PUFAs on skeletal muscle metabolism, highlighting their potential to enhance muscle protein synthesis and reduce muscle protein breakdown.

[4] The role of omega-3 in the prevention and treatment of sarcopenia.

This review examines the potential of omega-3 PUFAs to counteract sarcopenia by enhancing muscle protein synthesis and reducing inflammation.

[5] The Effect of Omega-3 Fatty Acids on Sarcopenia: Mechanism of Action and Potential Efficacy.

This review discusses the mechanisms by which omega-3 PUFAs may improve muscle mass and strength, particularly in the elderly, and suggests that higher doses and longer durations of supplementation are associated with more evident effects.

[6] Athletes Can Benefit from Increased Intake of EPA and DHA—Evaluating the Evidence.

This review explores the benefits of EPA and DHA for athletes, including their roles in controlling inflammation, supporting muscle mass after injury, and enhancing recovery from exercise. It also mentions potential side effects like gastrointestinal disturbances.

[7] Effects of Omega-3 fatty acids supplementation and resistance training on skeletal muscle.

This study investigates the combined effects of omega-3 fatty acid supplementation and resistance training on muscle strength and mass.

[8] Long-Chain Omega-3 Fatty Acid Supplementation and Exercise-Induced Muscle Damage: EPA or DHA?

This investigation examines the effects of EPA + DHA, EPA, and DHA on muscular recovery following exercise-induced muscle damage.

[9] Effects of Supplementation with Omega-3 and Omega-6 Polyunsaturated Fatty Acids and Antioxidant Vitamins, Combined with High-Intensity Functional Training, on Exercise Performance and Body Composition: A Randomized, Double-Blind, Placebo-Controlled Trial.

This study found that supplementation with omega-3 and omega-6 PUFAs, combined with high-intensity functional training (HIFT), resulted in a small but significant increase in muscle mass compared to the placebo group.

[10] Fish oil-derived ω--3 fatty acids-the missing ingredients to support muscle growth in people with chronic obstructive pulmonary disease.

This study indicates that n-3 PUFA supplementation can reduce net protein breakdown rates and increase postprandial protein synthesis rates, leading to increased appendicular lean mass and total body lean mass in people with COPD.

[11] The role of omega-3 polyunsaturated fatty acids in the intensive care unit.

This review discusses the actions of omega-3 PUFAs and presents findings from trials in ICU patients, highlighting the role of specialized pro-resolving mediators (SPMs) in the beneficial effects of omega-3 PUFAs.

[12] Omega-3 fatty acid supplementation for depression in children and adolescents.

This review discusses the use of omega-3 PUFA supplementation as a preventive treatment for depression in high-risk adults and as a therapy for adults with mild to moderate major depressive disorder (MDD).

[13] The Role of Omega-3 Polyunsaturated Fatty Acids and Their Lipid Mediators on Skeletal Muscle Regeneration: A Narrative Review.

This review suggests that omega-3 PUFAs and their derivatives can positively modulate muscle regeneration by reducing inflammation, promoting myogenesis, and enhancing muscle protein synthesis.

[14] Content of Docosahexaenoic Acid in Pectoral Muscles of Birds Correlates with Wing Beat Frequency.

This study found a high correlation between the content of DHA in pectoral muscles of birds and their species-specific wing beat frequency, suggesting a role for DHA in muscle function.

[15] Dietary Polyunsaturated Fatty Acids (PUFAs): Uses and Potential Health Benefits.

This review discusses the health benefits of PUFAs, particularly omega-3 and omega-6 fatty acids, and their role in protecting against diseases like osteoarthritis, cancer, and autoimmune disorders.

[16] Cardiac Ca(2+) regulation and the tuna fish sandwich.

This article discusses how n-3 PUFAs may protect against fatal arrhythmias following myocardial ischemia and reperfusion by affecting sarcoplasmic reticulum and sarcolemma mechanisms.

[17] Cardioprotective effects of omega 3 fatty acids: origin of the variability.

This review examines recent literature on the health aspects of omega-3 PUFA intake from fish or supplements and discusses reasons for conflicting findings regarding their cardioprotective effects.

[18] The associations of erythrocyte membrane polyunsaturated fatty acids with skeletal muscle loss: A prospective cohort study.

This study investigated the relationship between erythrocyte membrane PUFA concentrations and age-related changes in skeletal muscle mass in a Chinese population.

[19] Omega-3 polyunsaturated fatty acids inhibit cardiomyocyte apoptosis and attenuate sepsis-induced cardiomyopathy.

This study focuses on the protective effect of omega-3 PUFAs on sepsis-induced cardiomyopathy, suggesting they have immunomodulatory effects and can inhibit proinflammatory cytokines.

[20] Potential Roles of n-3 PUFAs during Skeletal Muscle Growth and Regeneration.

This review highlights the role of n-3 PUFAs in modulating muscle growth, reducing inflammation, and enhancing muscle protein synthesis, particularly in older individuals with sarcopenia.

[21] Omega-3 fatty acids and changes in LBM: alone or in synergy for better muscle health?

This review examines the role of long-chain omega-3 fatty acids (LCn-3s) in mitigating muscle loss and improving muscle function, particularly when combined with an anabolic stimulus.

[22] The effect of long chain omega-3 polyunsaturated fatty acids on muscle mass and function in sarcopenia: A scoping systematic review and meta-analysis.

This review suggests that omega-3 LC PUFAs might reduce the risk of sarcopenia due to their anti-inflammatory effects.

[23] The role for dietary omega-3 fatty acids supplementation in older adults.

This review discusses the potential benefits of omega-3 PUFA supplementation in older adults, including reducing cognitive decline, improving cardiovascular health, and stimulating muscle protein synthesis.