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Omega-3 (fish oil)
HealthLimited evidence
Little evidence that it improves training on its own, but useful for general health if you rarely eat oily fish.
Guidance, not medical advice. Talk to a doctor before starting a supplement if you take medication, are pregnant or breastfeeding, are under 18 or have a health condition. Lit Apparel does not sell any of these.
What it does
Omega-3s, mainly EPA and DHA, are fats found in oily fish. They are part of every cell membrane and matter for heart and general health.
There is little evidence they improve training on their own. They make most sense for general health if you rarely eat oily fish.
How it is used
- With a meal that has some fat in it, which helps absorption.
- Check the label for the amount of EPA and DHA, not just "fish oil".
- Algae oil is the plant-based option.
Who it suits
- People who rarely eat oily fish
- Vegetarians and vegans, via algae oil
Be careful
- Ask your doctor first if you take blood thinners.
- Fishy burps are common; taking it with food or frozen helps.
Food first
Salmon, mackerel, sardines, trout and herring, ideally twice a week.
Questions
Will it help my joints?
The evidence for training-related joint pain is mixed.
Is cod liver oil the same?
It contains omega-3 but also vitamin A, which builds up in the body; plain fish oil is the usual choice.
Read alongside
Vitamin DHealthOnly if you are lowHelps bones and muscles if you are low, which is common in winter and for people who are rarely outside.
MagnesiumHealthOnly if you are lowMatters for muscle and nerve function, but a supplement only helps if your diet is short on it.
Whey proteinProteinWell supportedA quick, convenient way to reach your daily protein when meals fall short. Food does the same job; whey is just easier.
Photographs made for Lit Apparel. Every container shown is unbranded: no product is pictured or endorsed.
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