Research
Micronutrients & recovery
Omega-3 polyunsaturated fatty acids (n-3 PUFA) supplementation (minimum 2 weeks, 5g/day fish oil) is an effective intervention to manage EIMD by reducing inflammation and oxidative stress.
To use fish oil for recovery, you must take 5g daily (high EPA/DHA) for at least 2 weeks before your event. Taking it only on the day of competition will not provide the anti-inflammatory benefits described.
ModerateSupportsMEDIUM confidence
Taken collectively these studies support the efficacy of n-3 PUFA as a promising intervention to manage EIMD.
Why this rating
Multiple studies show positive effects, but one study showed no effect; loading time requirements are significant.
Source
Exercise‐induced muscle damage: What is it, what causes it and what are the nutritional solutions?
Daniel J. Owens et al. · European Journal of Sport Science · 2018
DOI 10.1080/17461391.2018.1505957
narrative_reviewCited 290×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Long-term administration of nutritional interventions that accelerate recovery from exercise-induced muscle damage (EIMD) may impinge on muscle adaptation due to the hormetic effect of blunting necessary inflammatory signaling.Good
- Vitamin C and Vitamin E supplementation have limited ability to offset EIMD-induced decrements in muscle function and may even delay recovery.Good
- Tart Montmorency cherry juice and pomegranate extracts accelerate the recovery of muscle function and reduce soreness following eccentric exercise.Moderate
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