The Best Supplement For Bigger and Stronger Muscles, New Study Suggests — Eat This Not That

when it comes to building muscleOf course, the most important thing is to follow a consistent exercise routine. However, there are other factors that could also help make or break your goals. Some foods may play a role in To help you get that toned physique you’re looking for, and other dietary options it could be making it harder for you to reach your fitness goals.

Now, new evidence suggests that there is a supplement that could help: a new study links taking krill oil supplements to improved muscle function.

In the study, published April 20 in the journal Clinical Nutrition, researchers from around the world examined a group of adults over the age of 65 from the Glasgow, Scotland, area who were getting less than an hour a week of structured exercise. For six months, one group of these participants took four grams per day of krill oil, while the control group took a supplement of other oils. They found that the krill oil group, at the end of the experimental period, had greater grip strength and knee extension strength and had thicker vastus lateralis muscles (muscles on the outside of the thigh).

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The researchers concluded that this study suggests that long-chain omega-3 polyunsaturated fatty acids (fatty acids contained in the supplement) may help protect against the loss of muscle mass and function that we typically experience as we age. Additionally, they suggest further studies in the future to better understand how krill oil specifically affects muscle.

There are other benefits that krill oil can provide as well. The supplement is known to contain the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), just like the more well-known fish oil supplement. Evidence suggests that krill oil supplements may also be beneficial for your heart health and may help with inflammation. Furthermore, they may also have mood-boosting effects.

One note of caution, however, is that fish oil and krill oil can have a blood-thinning effect, so if you take blood thinners, it’s worth checking with your doctor before adding these supplements to your regimen.

Another is that some medical experts I advise you to take fish oil supplements instead of krill oil, as fish oil supplements only have omega-3 fatty acids, while krill oil can also have omega 6 and omega 9.

To learn more about how your dietary choices can help you stay strong as you age, be sure to read about The best foods to build muscle after 50, dietitians say.

Clara Olshansky