Taking an omega-3 supplement may do more than support heart health—it might enhance the effects of your workout. A recent study found that combining omega-3 supplementation with exercise training improved body composition and cardiometabolic health better than exercise alone.

Researchers conducted a systematic review and meta-analysis of 21 studies comparing exercise training combined with omega-3 supplementation to exercise training alone. The studies involved 673 adults aged 30 to 70, with an average body mass index (BMI) of 24 to 37. The analysis focused on outcomes such as body fat, blood pressure, blood fats, blood sugar, inflammation, and muscle mass, while accounting for variations across the studies.

They found that adding omega-3 supplements to an exercise routine resulted in modest improvements. Participants lost just over 1 kilogram (2.3 pounds) more body fat and lowered their triglyceride levels by 10% compared to those who exercised without supplements. They also experienced drops in blood pressure—around 4 mmHg lower for both systolic and diastolic pressures—and slightly reduced levels of tumor necrosis factor-alpha, a marker of inflammation. However, LDL cholesterol increased slightly. Notably, participants also improved their lower-body strength but observed no additional benefits in other areas such as BMI, lean body mass, or blood glucose control.

These findings indicate that omega-3 supplements enhance certain health benefits of exercise, particularly in decreasing fat mass, lowering blood pressure, and boosting muscle strength. Although the changes were modest, they could accumulate over time, especially for adults aiming to improve their cardiometabolic health. Some evidence suggests that omega-3s exert anabolic effects, too. Learn more in this episode featuring Dr. Chris McGlory.