Taking omega-3 supplements might help your muscles grow better when you eat protein or work out, especially if you're sick or have a medical condition—but it doesn't always work for healthy people.

We analyzed one assertion on omega-3 supplements and muscle growth after exercise or protein intake, and it leans toward a possible benefit under certain conditions. What we’ve found so far suggests that omega-3 supplements might help muscles respond better to protein or training, but mainly in people who are sick or have a medical condition—not necessarily in healthy individuals [1]. There are no studies in our review that contradict this, but there’s also very little evidence overall. The single assertion we reviewed doesn’t specify how strong the effect is, how much omega-3 is needed, or how long it takes to see any change. We don’t know if the benefit is consistent, or if it only shows up in specific groups like older adults or those recovering from illness. Because only one assertion was analyzed and no direct studies were cited, the evidence is limited and not yet detailed enough to say how broadly this might apply. For healthy people who exercise regularly and eat enough protein, we can’t say omega-3s clearly help muscle growth based on what’s been reviewed. For those with health conditions, there’s a hint that omega-3s could play a supportive role, but more research is needed to understand when and how. If you’re healthy and considering omega-3s for muscle growth, don’t expect a big change—but if you’re managing a health issue, it might be worth talking to a provider about whether they could help as part of a broader plan.