Omega‑3s Supercharge Strength, Speed, and Brainpower.

A 2025 randomized controlled trial in Nutrients by University of Stanford tested omega‑3 supplementation (3,150 mg EPA+DHA daily) plus resistance training vs. training alone in 30 healthy, active adults. The omega‑3 group showed greater strength gains (bench +13.6%, squat +9.7%), faster sprint/agility, plus better cholesterol, lower inflammation (IL‑6, TNF‑α, CRP), stronger antioxidant status, and higher neuro-biomarkers (BDNF, dopamine, serotonin).

These benefits stemmed from omega‑3’s ability to reduce inflammation, enhance muscle protein synthesis via mTORC signaling, improve nerve-muscle communication, and support lipid metabolism—boosting recovery and performance even in already fit individuals .

For stronger muscles, faster speed, sharper focus, and healthier cholesterol, take a daily omega‑3 (3 g EPA+DHA) or eat foods high in omega-3s like wild-caught salmon, sardines, and pasture-raised eggs.