First and foremost, this study is a great reminder that it’s never too late to pick up a new exercise program. Even just two days a week can have such a meaningful impact on your muscle mass and overall well-being. 

If you’re intimidated or don’t know where to start, we have a great guide to get you started at home (that’s right, you don’t have to leave your living room if you don’t want to). If you want a more structured program, see about reaching out to a local gym for personal training or small group practices to learn your way and build confidence in using the machines and in your own abilities. 

Next, is choosing a quality fish oil supplement and deciding how much to take. There’s likely no way you’ll reach the amount of fish oil used in this study through the diet alone—it would require eating more than a fish a day. So yes, a fish oil supplement is needed if you’re looking for these benefits. 

Here’s a list of our favorite omega-3 supplements that take into consideration quality, purity, potency, and source. 

Most fish oil capsules provide 500-1,000 milligrams. So if you want to match (or get close to) the dose this study used, You may have to take upwards of 3 or 4 capsules to do so. Since this is a high amount of fish oil, talk with a healthcare provider before trying it.