Consuming more than 2 g of omega-3s per day after age 60 helps preserve muscle mass and improve daily physical mobility.

noli's read

This advice is based on solid, well-supported scientific data. A meta-analysis of randomized controlled trials (RCTs) conducted by Huang et al. (2020) demonstrates that a dose of more than 2 g of omega-3s per day in adults over 60 promotes a gain in muscle mass of approximately 0.67 kg. This same analysis reports an improvement in walking speed, particularly when supplementation lasts for more than six months. Nevertheless, presenting omega-3s as a standalone solution for muscle decline is slightly overstated, as gains in pure strength remain limited without physical stimulation. Modern research agrees that these fatty acids act as an excellent catalyst for vitality, but that they reveal their full potential when paired with resistance exercise. The effectiveness of the dose and duration is therefore validated, provided it is integrated into an active movement routine.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2Manson JE et al. 2019
3. 3foundmyfitness.com/topics