The Role of Omega-3 Polyunsaturated Fatty Acids in Muscle Growth and Recovery: Implications for Aging and Performance

Omega-3 polyunsaturated fatty acids (PUFAs) play a critical yet underappreciated role in muscle health, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Through a review of current literature, we analyze the effects of these nutrients on muscle protein synthesis, mass, strength, and recovery. Studies demonstrate that omega-3 PUFAs enhance muscle protein synthesis via the mTOR pathway and possess anti-inflammatory properties that may reduce muscle damage and atrophy, particularly in older adults. Their potential to improve muscle function and mitigate exercise-induced damage is also reviewed, highlighting relevance for athletes and active individuals. Further research on optimal dosages and long-term effects of omega-3 supplementation is needed, providing a basis for future studies and practical recommendations for leveraging these nutrients to support muscle health.