Research is increasingly recognising omega-3 fatty acids as a beneficial nutritional component that supports muscle function, balance and overall physical stability – particularly in falls prevention.
Evidence from the three-year DO-HEALTH randomised clinical trial, involving more than 2,100 adults aged 70 and older, showed that participants taking 1g/day of marine omega-3 supplements experienced a 10% reduction in total falls compared with those not taking omega-3s.
What is omega-3?
Omega-3 fatty acids are an essential type of fat that the body cannot produce on its own, meaning they must be obtained through food or supplements.
There are three main types:
- EPA (eicosapentaenoic acid): helps reduce inflammation and supports muscle function.
- DHA (docosahexaenoic acid): a major structural fat in the brain and nervous system, important for reaction time and coordination.
- ALA (alpha-linolenic acid): found in plant foods; the body can convert a small amount of ALA into EPA and DHA.
How omega-3 helps keep you steady –
- It fights the inflammation that weakens muscles. Chronic, low-grade inflammation is a silent contributor to muscle weakness and reduced balance. Omega-3 fatty acids help to reduce this inflammation at the cellular level, supporting healthier, stronger muscles essential for stability.
- It helps preserve muscle strength as we age. Age-related muscle loss, also known as sarcopenia, is one of the biggest risk factors for falls. Growing research has shown that omega-3 supplementation can help preserve muscle mass and improve strength, providing the physical resilience needed to recover when your balance is challenged.
- It speeds up your nerve-to-muscle communication. Think of omega-3s, particularly DHA, as improving the “wiring” that connects your brain to your muscles. Better communication means quicker reaction times when you trip, slip or lose your footing.
Where to get your omega-3 –
- Food first. Aim for two servings of fatty fish per week (wild-caught if possible), such as salmon, mackerel, sardines, herring or anchovies. These are naturally high in EPA and DHA.
- If fish isn’t your preference. A daily supplement containing 1 gram of combined EPA and DHA reflects the dose used in major research trials. However, always discuss supplementation with your doctor first – especially if you take blood-thinning medications.
Additional benefits of Omega-3 –
In the DO-HEALTH trial, omega-3 supplementation was associated with:
- 10% fewer total falls among adults aged 70+.
- 11% fewer injurious falls over three years.
- Reduced infections, including acute respiratory infections.
- Positive effects on muscle function across the lifespan.
Omega-3 also supports overall heart, joint and brain health, making it a valuable nutrient well beyond falls prevention.
Omega-3 works best alongside other proven falls-prevention strategies –
- Regular strength and balance exercises.
- Annual vision and hearing checks.
- Home safety modifications.
- Medication reviews with your GP.
- Adequate vitamin D.
- Omega-3 rich foods and supplements.
Small, steady changes can make a meaningful difference over time.
Thinking about adding omega-3 into your routine? Start the conversation.
If you’re considering omega-3 supplementation, talk with your doctor, pharmacist or dietician about whether omega-3 is appropriate for your health needs and current medications.