Definition
Omega-3s (EPA and DHA) are essential fatty acids found in fatty fish, algae, and fish oil supplements. They reduce systemic inflammation, improve joint health, support cardiovascular function, and may enhance muscle protein synthesis. Aim for 1–3g combined EPA+DHA daily from fish or supplementation.
Real questions
Is fish oil necessary if I eat fish?
If you eat fatty fish (salmon, mackerel, sardines) 2–3 times per week, you likely don't need a supplement.
Does omega-3 help muscle growth?
The evidence is modest — the main benefit is reduced inflammation and joint support, which indirectly helps training consistency.
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Put it to work
Coach Foster builds your program around omega-3 fatty acids and the rest of the fundamentals, shaped to your body and your week.