The Impact of Omega-3 Fatty Acids Supplementation on Reducing Exercise-Induced Muscle Damage: A Review

ackground: Delayed-onset muscle soreness (DOMS) is a common consequence of eccentric exercise, often impairing recovery and performance. Omega-3 polyunsaturated fatty acids (PUFAs), particularly EPA and DHA, have been proposed as potential nutritional interventions to mitigate DOMS through anti-inflammatory and membrane-stabilizing mechanisms. Methods: A structured literature search of PubMed, Scopus, and Web of Science (2000–2024) identified 14 randomized controlled trials and clinical studies investigating the effects of omega-3 supplementation on DOMS and exercise-induced muscle damage (EIMD). Results: Most studies used daily doses of 1.8–3 g of combined EPA/DHA for at least 3–4 weeks. Findings suggest that omega-3 supplementation may reduce perceived muscle soreness 24–72 hours post-exercise and exert mild anti-inflammatory effects. However, heterogeneity in study design, dosage, duration, and outcome measures limits the comparability and generalizability of results. Conclusion: Omega-3 fatty acids may offer a modest adjunctive benefit in reducing DOMS and supporting recovery. Further well-controlled trials are needed to clarify dose–response relationships and population-specific effects.