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Boost handgrip strength by 9%: Scientists reveal simple supplement hack

Can this unexpected supplement make your grip stronger?

By Steph Green Published January 8, 2026

Man performing deadlift — Dogu Tuncer / Pexels

Grip strength is often used as an indicator of your overall health, in a similar way to taking your blood pressure or body temperature. In the research, low hand grip strength has been correlated with a range of conditions, from heart disease to liver disease, fractures, sarcopenia, and even an increased risk of hospitalization. It’s also a reflection of your muscle strength and overall wellness.

I came across interesting research exploring how taking fish oil supplements impacts strength and body composition for athletes. For those who want to get straight to the results, one key takeaway of this research is that taking fish oil supplements for eight weeks actually increased handgrip strength by around 9%.

The study methods

In a study published in the Journal of Exercise and Nutrition, the researchers assigned 27 college athletes to one of two groups for 8 weeks: group one took fish oil, and group two took a placebo (high-oleic safflower oil). The researchers wanted to assess the impact of supplementing with these long-chain omega-3 polyunsaturated fatty acids.

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The athletes completed a three-day food log and questionnaire, and provided a fingerstick blood sample. The study authors conducted body composition analysis using dual-energy X-ray absorptiometry, as well as testing athletes’ handgrip strength and countermovement jump performance.

The results

The results revealed the following:

The group who took the fish oil had large increases in omega-3 levels in their blood, to the tune of 73% for the omega-3 index, 332% for EPA, and 64% for DHA.
The placebo group didn’t get stronger.
The fish oil group experienced a 9% boost in handgrip strength, and as blood omega-3 levels increased, their handgrip strength improved, highlighting a correlation.
The jumping ability and body composition (muscle vs. fat on the body) didn’t change for group one or group two.

The takeaway

In this study, taking fish oil supplements for eight weeks increased the levels of these beneficial fatty acids in the blood and improved handgrip strength. The researchers noted that adding omega-3 supplements could help in-season athletes preserve or enhance muscular performance in their hands and arms when it’s game time.

Steph Green (Steph Zee) is a singer-songwriter and professional writer with over 12 years of experience in healthcare and…

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