How do omega-3s benefit athletes?

EPA and DHA reduce exercise-induced inflammation and muscle soreness, enhance muscle protein synthesis (especially in older athletes), support brain health, and may improve cardiovascular efficiency during exercise.

What dose is recommended for athletes?

Research supports 2-4 g/day of combined EPA+DHA for anti-inflammatory benefits. The anabolic benefit for muscle protein synthesis is seen at 4 g/day EPA+DHA in several studies (Smith et al.).

Is fish oil or krill oil better?

Both provide EPA and DHA. Krill oil has phospholipid-bound omega-3s with potentially higher bioavailability, but fish oil costs less per gram of EPA+DHA. Algae-based DHA is the best option for plant-based athletes.

Omega-3 Anti-Inflammatory Dose Calculator

Calculate combined EPA + DHA omega-3 supplementation dose for athletic anti-inflammatory benefits, muscle protein synthesis enhancement, and cognitive recovery support.

Core Tools

Distance covered in 12 minutes (meters)

🏅 Sports Note: These calculators provide estimates based on population data and validated formulas. Individual results vary by physiology, training level, and testing conditions. Consult a qualified coach or sports scientist for personalized guidance.

How to Use

Enter the values for the scenario you are assessing. Calculate combined EPA + DHA omega-3 supplementation dose for athletic anti-inflammatory benefits, muscle protein synthesis enhancement, and cognitive recovery support. Use the omega-3 dose result to inform your calculation.

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Frequently Asked Questions

How do omega-3s benefit athletes?

What dose is recommended for athletes?

Is fish oil or krill oil better?