Research
Mixed
Omega-3 polyunsaturated fatty acid (n-3PUFA) supplementation (≥2-4 g/day) enhances muscle protein synthesis and strength in older women, but may not provide significant benefits for older men.
Older women considering omega-3 supplements for muscle health should aim for at least 2-4 grams per day, especially if doing resistance training. Older men may not see the same muscle-building benefits from this specific supplement.
ModerateQualifiesMEDIUM confidence
older females may benefit to a greater extent from supplementation with n-3PUFAs at doses ≥ 2 g/day. ... no benefits of supplementing 3 g/day of n-3PUFA in older men completing a 12-week resistance training intervention on measures of LBM, strength, or functional outcomes [49]
Why this rating
Based on specific RCTs showing sex-based differences, but the paper notes future research is needed to elucidate mechanisms.
Source
Eat like an athlete: insights of sports nutrition science to support active aging in healthy older adults
Sara Y. Oikawa et al. · GeroScience · 2021
DOI 10.1007/s11357-021-00419-w
narrative_reviewCited 10×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
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- Creatine monohydrate supplementation (3-5 g/day) combined with resistance training significantly increases lean body mass and strength in healthy older adults.Good
- Inorganic nitrate supplementation (316-860 mg/day) improves vascular function and lowers blood pressure in older adults, which may indirectly support skeletal muscle health by enhancing nutrient delivery.Good
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