Omega-3 Supplements Lower Heart Rate During Exercise.

In 2025, Andrew Blannin and a team from the University of Birmingham in the UK studied 55 endurance-trained amateur men. They gave groups 3 g/day of EPA-rich fish oil (2.3 g EPA, 0.3 g DHA), DHA-rich algae oil (0.3 g EPA, 2.3 g DHA), or a placebo for 6 weeks. They tested heart rate, perceived effort, breathing ratio, and a 24 km bike time trial before and after.

Both Omega-3 groups lowered heart rate by 3-4 beats per minute during steady exercise and cut perceived effort. EPA-rich oil improved time trial speed by 1.2%, while DHA-rich didn't. The Omega-3 index (blood levels) jumped from 5.5% to 10.5-11.5%, showing good uptake, but placebo had no changes.

Take 3 g of EPA or DHA-rich Omega-3 daily to ease workouts and boost endurance.