Is fish oil worth taking if you lift?
Answer
Lifting does not change the omega 3 threshold, which is a flat 250mg of combined EPA and DHA for everyone. The reason to take one is dietary rather than related to training.
Key takeaways
- Does lifting change the figure?
- No. Unlike protein, the 250mg threshold does not scale with training or body mass.
- Is there a strength claim?
- None. The only claim is for normal heart function at 250mg combined a day.
- So who should take it?
- Anyone who does not eat oily fish weekly, which is most of a club squad.
The figure does not move
EPA and DHA contribute to the normal function of the heart at 250mg combined a day. That is a flat figure for all adults with no adjustment for training volume, body mass or sport.
Protein is the exception that scales per kilogram of body weight, and carrying that logic across to fatty acids is the most common nutrition mistake in a gym or a changing room.
The reason that does apply
UK advice is at least one portion of oily fish a week and average intake falls well short of it. A player lifting four times a week and eating chicken and rice is not eating mackerel.
Futuro Labs Omega 3 Fish Oil provides 180mg EPA and 120mg DHA in one mini softgel, which is 300mg combined at 17p a day. That closes the gap, and it does so whether the player lifts or not.
The comparison with food
A 140g portion of mackerel provides roughly 2.5 to 3 grams of combined EPA and DHA, which is more than a week of standard softgels and costs about the same as three days of them. On cost per gram the fish wins comfortably. The supplement wins on convenience for players who will not cook it, which is the honest framing.
The full version
- Omega 3 for athletes: how much, and is it worth it?Where the higher figures in sports content come from.
- Omega 3 when there is no oily fish in your dietHow a supplement compares to eating the fish.
The product
Futuro Labs Omega 3 Fish Oil
Futuro Labs Omega 3 Fish Oil is the 180mg EPA and 120mg DHA one at 17p a day. One mini softgel gives 300mg combined, clearing the 250mg threshold for the authorised heart claim.
- 300mg combined EPA and DHA per softgel
- Batch tested to ISO 17025 standards
- Deodorised mini softgel, one a day
- Bovine gelatin shell, not vegetarian
Sharper Rugby is published by Futuro Labs. If you buy through this link Futuro Labs earns from the sale. Prices are set by Amazon.
Questions players ask
Does lifting raise the omega 3 target?
No. The 250mg threshold is flat for all adults.
Is there a strength or muscle claim?
No. The only claim covers normal heart function.
How many capsules a day?
One, if it provides 250mg or more of combined EPA and DHA.