Summary
Meta-analysis of randomized controlled trials found that omega-3 fatty acid supplementation (EPA and DHA) consistently improves HRV metrics, with effects appearing after 8-12 weeks of supplementation.
Methods
Meta-analysis of 15 RCTs with HRV outcomes
Key Findings
- 1-2g daily EPA/DHA showed most consistent benefits
- RMSSD improved by 5-15% on average
- Benefits more pronounced in those with lower baseline omega-3 status
- Effects take 8-12 weeks to fully manifest
Limitations
Heterogeneous study designs, varying doses and formulations
What This Means for You
Omega-3 supplementation (fish oil or algae-based) at 1-2g of EPA+DHA daily has the strongest nutritional evidence for HRV improvement. Give it 2-3 months to see effects.
Source
Read the original paper in Frontiers in Neuroscience ↗
Added to HRV Zone: 2025-01-07