Omega-3 fats from fish, called EPA and DHA, are studied for joint and muscle comfort because the body uses them to regulate inflammation and to help switch it off once its job is done [3]. Across many trials the effects on pain have been small and inconsistent. Pooled studies found modest improvements in some groups at doses of about 1 to 3 grams or more a day, while the largest long-term trial found no change in knee pain [4][5][6]. Omega-3s can be part of a balanced diet, but they are not a replacement for medical care.
Key Takeaways
- EPA and DHA, found mainly in fatty fish, are the omega-3s studied for comfort. Plant ALA turns into them only in small amounts.
- EPA and DHA are made into compounds called resolvins, protectins and maresins, which help the body wind down an inflammatory response.
- Pooled joint trials found small improvements in self-reported discomfort and morning stiffness after 3 to 4 months, but a 5-year trial of 840 mg a day found no change in knee discomfort.
- For muscle soreness after hard exercise, one review found a reduction smaller than most people would notice; a newer review found a clearer effect but flagged weak study methods.
- Studies used hundreds of milligrams to several grams of EPA and DHA a day. FDA considers up to 5 g a day from supplements safe when used as recommended.
- Talk to your doctor before taking high doses if you use a blood thinner, and never change prescribed medicines on your own.
Evidence grade: Emerging. Dozens of randomized trials exist, but results are mixed and mostly small: meta-analyses found modest benefits for some kinds of joint and menstrual discomfort, while the largest and longest trial found none for knee pain.
What Omega-3 Fatty Acids Are
Omega-3s are polyunsaturated fats. Your body needs them to work normally but cannot make the starting form, so you must get it from food [1]. There are three main types:
- ALA (alpha-linolenic acid) comes from plant foods such as flaxseed, chia seeds, walnuts and canola oil [1].
- EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) come mainly from fish and other seafood [1].
Your body can convert some ALA into EPA and then DHA, but the conversion is very limited, with reported rates under 15% [1]. That is why research on comfort focuses on EPA and DHA. For a broader overview of what these fats do, see our guide to the benefits of omega-3 fatty acids.
How Omega-3s Are Involved in Inflammation
Inflammation is a normal protective response, and when it lingers it is linked with ongoing aches and stiffness. A 2017 review by nutrition scientist Philip Calder describes several ways EPA and DHA take part [3]:
- They become part of cell membranes and partly replace arachidonic acid, an omega-6 fat the body uses to make more strongly inflammatory signaling molecules such as some prostaglandins and leukotrienes.
- They can partly dampen several steps of the inflammatory response, including the production of pro-inflammatory signaling proteins called cytokines.
- EPA and DHA are made into resolvins, protectins and maresins, compounds that help the body resolve inflammation.
Much of this comes from laboratory and animal work, so it explains why omega-3s are tested for comfort but does not show that a supplement will make you feel better.
What the Research Shows
Most omega-3 pain trials enrolled people with a diagnosed condition, not healthy adults with everyday aches.
Joint comfort
A 2007 meta-analysis in the journal Pain pooled 17 randomized trials in people with rheumatoid arthritis or with joint pain linked to inflammatory bowel disease or painful periods. After 3 to 4 months, omega-3 supplements reduced patient-reported joint pain, minutes of morning stiffness, the number of painful or tender joints and use of nonsteroidal anti-inflammatory drugs (NSAIDs). Pain rated by physicians did not change significantly [4].
A larger 2017 review pooled 42 trials of fish and other marine oils. In the 30 trials with complete pain data, marine oils had a small favorable effect. The effect was significant in trials in rheumatoid arthritis but not in the five trials in osteoarthritis, and the authors rated the overall evidence as low quality [5]. The NIH Office of Dietary Supplements summarizes the rheumatoid arthritis trials this way: omega-3s reduced the use of anti-inflammatory drugs but did not have consistent effects on painful or tender joints, swelling or morning stiffness [1].
The VITAL trial gave more than 25,000 U.S. adults omega-3s or a placebo. Among 1,398 participants who already had chronic knee pain, 840 mg a day of EPA and DHA for an average of 5.3 years did not change knee pain, function or stiffness compared with placebo [6]. We cover the joint studies in more depth in omega-3 fatty acids for joint health.
Muscle soreness after exercise
Delayed-onset muscle soreness is the ache that peaks a day or two after unfamiliar or intense exercise. A 2020 review of 12 randomized trials with about 300 participants found that omega-3 supplements lowered soreness two days after exercise by just under 1 point on a 10-point scale. That was below the 1.4-point change considered noticeable, and the evidence was rated low quality. Strength and range of motion did not improve [8].
A 2026 review screened 43 studies and pooled nine placebo-controlled trials. In those nine, omega-3s reduced soreness, a blood marker of muscle damage and swelling, and improved strength and range of motion at the point of greatest soreness. The authors called the overall results equivocal because of methodological limits, could not identify an effective dose, and one author reported research support from omega-3 producers [9].
Other areas researchers have studied
A 2016 meta-analysis of 46 intervention studies across several types of long-lasting pain found a moderate overall improvement with omega-3s, with the largest effect in studies of painful periods [7]. A 2024 review of 12 studies in 881 women with painful periods found that 300 to 1,800 mg of omega-3s a day for 2 to 3 months reduced pain scores and pain-reliever use in most studies, though study quality was rated neutral and the reason for the effect is not known [10].
Food has been tested too. In a 16-week trial at a U.S. medical center, 182 adults with migraine were given diets that raised EPA and DHA to 1.5 g a day. Compared with a control diet, they had fewer headache hours per day and about 2 fewer headache days a month, and the effect was larger when the diet also cut omega-6 linoleic acid. Scores on a headache quality-of-life questionnaire did not improve significantly [11].
| Study | Who took part | Daily omega-3 amount | Length | What it found |
|---|---|---|---|---|
| Goldberg and Katz, 2007 (17 trials pooled) [4] | Adults with inflammatory joint pain | Varied by trial | 3 to 4 months | Less self-reported pain, morning stiffness and tender joints; no change in physician-rated pain |
| Senftleber et al., 2017 (42 trials pooled) [5] | Adults with joint conditions | Varied by trial | Varied | Small benefit for pain overall; not seen in osteoarthritis trials; low-quality evidence |
| VITAL knee analysis, 2020 [6] | 1,398 older adults with chronic knee pain | 840 mg EPA + DHA vs placebo | About 5 years | No difference in knee pain, function or stiffness |
| Lv et al., 2020 (12 trials pooled) [8] | Adults after hard eccentric exercise | Varied by trial | Days to weeks | Slightly less soreness, below a noticeable change; low-quality evidence |
| Snipe et al., 2024 (12 studies) [10] | 881 women with painful periods | 300 to 1,800 mg | 2 to 3 months | Lower pain scores and less pain-reliever use; neutral-quality studies |
| Ramsden et al., 2021 [11] | 182 adults with migraine | 1.5 g EPA + DHA from food | 16 weeks | Fewer headache hours and days; no significant change in quality-of-life score |
What This Means for Everyday Comfort
Where omega-3s helped, the changes were usually modest, took weeks to months, and were seen at several hundred milligrams to several grams of EPA and DHA a day. Results differed by the type of discomfort studied.
Omega-3s are not a replacement for pain medicine or for care from your doctor. If you have a diagnosed condition, do not stop or change prescribed treatment without talking to your provider [2]. Our anti-inflammatory diet guide shows how fatty fish fits into a wider eating pattern.
Food Sources of Omega-3s
Cold-water fatty fish such as salmon, herring, sardines, mackerel and trout are the richest sources of EPA and DHA [1]. The Dietary Guidelines for Americans recommend that adults eat 8 ounces or more of a variety of seafood each week, including some choices higher in EPA and DHA [2].
| Food | Serving | Omega-3 per serving |
|---|---|---|
| Salmon, Atlantic, farmed, cooked | 3 ounces | 1.24 g DHA + 0.59 g EPA |
| Herring, Atlantic, cooked | 3 ounces | 0.94 g DHA + 0.77 g EPA |
| Sardines, canned in tomato sauce | 3 ounces | 0.74 g DHA + 0.45 g EPA |
| Mackerel, Atlantic, cooked | 3 ounces | 0.59 g DHA + 0.43 g EPA |
| Trout, rainbow, wild, cooked | 3 ounces | 0.44 g DHA + 0.40 g EPA |
| Flaxseed oil | 1 tablespoon | 7.26 g ALA |
| Chia seeds | 1 ounce | 5.06 g ALA |
| English walnuts | 1 ounce | 2.57 g ALA |
Values from the NIH Office of Dietary Supplements [1]. Easy options: salmon or trout for dinner, sardines on toast, ground flaxseed or chia in oatmeal, and walnuts as a snack. Plant foods supply ALA, but only a small share becomes EPA and DHA [1].
Where OPA Omega 3 Gummies Fit
OPA Omega 3 Gummies are an orange-flavored gummy made with fish oil powder, designed to support daily omega-3 intake and overall wellness. A serving of two gummies lists 100 mg of fish oil powder with 13.2 mg of DHA and 2.8 mg of EPA, and each bottle is a 30-day supply.
To be clear about the numbers: that is about 16 mg of EPA and DHA per serving. The studies above used about 300 mg to several grams a day, and one 3-ounce serving of farmed salmon has about 1,830 mg [1][6][10]. The gummies are a convenient way to add a small amount of omega-3, but they do not supply the amounts tested in comfort research and are not a substitute for fatty fish. Each serving also contains 3.2 g of sugar, and the gummies contain tuna fish.
Safety and Interactions
- Common side effects: Omega-3 supplements usually cause only mild effects, such as an unpleasant taste, bad breath, heartburn, nausea, stomach discomfort, diarrhea, headache and odorous sweat [1].
- How much is too much: FDA has concluded that supplements providing no more than 5 g a day of EPA and DHA combined are safe when used as recommended, and the European Food Safety Authority considers long-term intakes up to about 5 g a day safe [1]. Doses of 2 to 15 g a day might lengthen bleeding time [1]. For dose comparisons, see is 1,000 mg of fish oil too much?
- Heart rhythm: In two large trials, 4 g a day taken for several years slightly raised the risk of atrial fibrillation in people who had or were at high risk of cardiovascular disease [1]. Talk to your doctor before taking high doses.
- Blood thinners: Fish oil might lengthen clotting time when taken with warfarin, although most research at 3 to 6 g a day found no significant effect [1]. If you take warfarin or another blood thinner, talk to your doctor or pharmacist before starting omega-3 supplements.
- Pain medicines: Some people in trials used fewer NSAIDs while taking omega-3s [4], but do not reduce or stop any medicine on your own. Ask your doctor or pharmacist first [2].
- Allergies: Fish oil comes from fish. If you have a fish allergy, check labels and ask your doctor.
- When to see a doctor: Get checked for pain that is new, severe or lasting, or for a joint that is swollen, red or warm.
Frequently Asked Questions
Do omega-3s help with all types of aches and discomfort?
No. Results differ by the type of discomfort. Pooled trials found small benefits for some kinds of joint discomfort and larger effects for painful periods, a newer review found a modest effect on post-exercise soreness, and a 5-year trial found no change in knee pain [4][6][9][10]. Ask your healthcare provider whether omega-3s make sense for you.
Are there side effects of omega-3 supplements?
Most are mild, such as a fishy taste, heartburn, nausea or loose stools. High doses can lengthen bleeding time, so talk to your doctor before combining omega-3s with a blood thinner [1].
How long does it take for omega-3s to have an effect?
In joint trials that saw a change, it appeared after about 3 to 4 months of daily use [4]. Studies of painful periods ran 2 to 3 months [10]. Not everyone notices a difference, and the largest long-term trial found none for knee pain [6].
How much omega-3 did the studies use?
Amounts ranged from about 300 mg a day in some studies of painful periods to several grams a day in joint trials, for example 2.0 g EPA plus 1.2 g DHA [1][10]. There is no official dose for comfort, so follow product labels and ask your healthcare provider.
Is food or a supplement a better source of omega-3s?
Food is a strong starting point: a 3-ounce serving of farmed salmon supplies about 1.8 g of EPA and DHA [1]. Supplements can help people who rarely eat fish, but check the label for the EPA and DHA amounts, not just the total fish oil.
Sources
- NIH Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals.
- National Center for Complementary and Integrative Health. Omega-3 Supplements: What You Need To Know.
- Calder PC. Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochem Soc Trans. 2017.
- Goldberg RJ, Katz J. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain. 2007.
- Senftleber NK, Nielsen SM, Andersen JR, et al. Marine oil supplements for arthritis pain: a systematic review and meta-analysis of randomized trials. Nutrients. 2017.
- MacFarlane LA, Cook NR, Kim E, et al. The effects of vitamin D and marine omega-3 fatty acid supplementation on chronic knee pain in older US adults: results from a randomized trial. Arthritis Rheumatol. 2020.
- Prego-Dominguez J, Hadrya F, Takkouche B. Polyunsaturated fatty acids and chronic pain: a systematic review and meta-analysis. Pain Physician. 2016.
- Lv ZT, Zhang JM, Zhu WT. Omega-3 polyunsaturated fatty acid supplementation for reducing muscle soreness after eccentric exercise: a systematic review and meta-analysis of randomized controlled trials. Biomed Res Int. 2020.
- Yaghoobi E, Pashaei F, Allsopp GL, et al. Effects of LC n-3 PUFA supplementation on muscle pain, function, and damage markers in healthy young to middle-aged adults following acute or chronic exercise: a systematic review and meta-analysis of randomized controlled trials. Nutrients. 2026.
- Snipe RMJ, Brelis B, Kappas C, et al. Omega-3 long chain polyunsaturated fatty acids as a potential treatment for reducing dysmenorrhoea pain: systematic literature review and meta-analysis. Nutr Diet. 2024.
- Ramsden CE, Zamora D, Faurot KR, et al. Dietary alteration of n-3 and n-6 fatty acids for headache reduction in adults with migraine: randomized controlled trial. BMJ. 2021.
Disclosure: OPA Nutrition sells supplements, including products mentioned in this article. This content is for education only and is not medical advice. Statements about dietary supplements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your healthcare provider before using any supplement, especially if you take medication or have a medical condition.
Written and reviewed by Michael Gonzales, Founder, OPA Nutrition · Last reviewed: · How OPA researches and writes
