Cutting sucks. No way around it. You’re walking around on fewer calories, trying to train hard, and pretending like you’re not cranky when someone eats pizza in front of you. I’ve done several cuts in the past few years, and every single time felt like a grind.
At first, I thought the only tools I needed were protein powder and maybe a strong cup of coffee before workouts. Supplements like fish oil? I rolled my eyes. The idea of swallowing oil capsules to lose fat just didn’t make sense. But after my second cut left me sore, moody, and honestly a little burnt out, I decided to give it a try.
The First Time I Tried Fish Oil
I picked up a mid-range bottle from a local store. Big yellow capsules. The first thing I noticed? Those infamous fish burps. Disgusting. I almost quit right there. But I stuck it out, mostly because I didn’t want to waste the $25 I spent.
The first week, nothing magical happened. No sudden fat melting. No crazy energy boost. But by the second and third week, little changes started stacking up:
- I wasn’t crashing as hard in the afternoons. Normally, calorie cuts hit me like a brick around 3 p.m.
- My knees didn’t feel as beat up from squats and lunges.
- My mood… let’s just say my girlfriend noticed I was less of a jerk.
It wasn’t some transformation overnight. But it felt like my body had more “buffer” while running on fewer calories.
Why Fish Oil Actually Helps During a Cut
So I dug into the science side, because I needed to know if it was real or just placebo. Turns out omega-3 fatty acids (EPA and DHA) play a role in more than just heart health:
- Joint support. Training hard on low fuel makes joints ache. Omega-3s reduce inflammation, so recovery feels smoother.
- Mood balance. Ever feel snappy on a cut? Omega-3s help with brain function and can stabilize mood. That crankiness isn’t just in your head—it’s chemistry.
- Fat metabolism. Research suggests omega-3s may improve how your body uses fat for energy. It won’t replace calorie deficits, but it’s like greasing the wheels.
- Cardio endurance. Some athletes find omega-3s help oxygen delivery. Personally, my HIIT sessions didn’t wipe me out as much.
None of this makes fish oil a magic pill. But when you’re deep in a cut, even small boosts matter.
My Dosing Routine
This is where most people get it wrong. Those “1000 mg” fish oil capsules? That number doesn’t mean much. You have to check the back of the bottle for EPA + DHA content. That’s what counts.
Here’s what worked for me:
- Daily dose: Around 2–3 grams of combined EPA and DHA.
- Timing: Split it up—one dose in the morning with breakfast, another later in the day. Helps with absorption and avoids stomach issues.
- Consistency: Skipping days doesn’t kill you, but the benefits show when you’re consistent for weeks.
Bonus tip: if fish burps gross you out, freeze the capsules and take them with food. Changed my life.
Comparing Cuts: With vs. Without Fish Oil
I’ve done four serious cuts. Two without fish oil, two with it. Here’s the difference:
Without fish oil:
- Joints hurt by week 5. Knees and elbows constantly sore.
- Energy tanked in the afternoons.
- My mood was garbage. I snapped at coworkers over dumb stuff.
With fish oil:
- Joint pain never got out of control. I was still sore, but it felt like soreness from training, not inflammation.
- Afternoon crashes weren’t as brutal.
- Mood swings? Way less. Cutting still sucked, but I didn’t feel like I hated the world.
The fat loss itself came down to diet and training. But fish oil made the ride smoother. It’s the difference between driving on a bumpy road and a freshly paved one.
The Hidden Benefits Nobody Talks About
A few side perks I noticed:
- Skin clarity. I didn’t expect this, but my skin looked better—less dry, fewer random breakouts.
- Recovery. After tough workouts, I bounced back faster. DOMS (delayed soreness) felt more manageable.
- Focus. My brain fog lifted. Could’ve been placebo, but I’ll take it.
Even if these weren’t 100% from fish oil, they lined up with the weeks I was consistent.
Downsides You Should Know
I’m not gonna pretend fish oil is perfect. Here’s the real talk:
- Fish burps. Already mentioned it. Gross but fixable.
- Quality issues. Some cheap brands are full of filler oil with barely any EPA/DHA. Always read the label.
- It’s not fat loss magic. If your diet is a mess and you’re skipping workouts, fish oil won’t save you.
So yeah—it’s helpful, not miraculous.
Practical Tips If You’re Cutting
- Stick to proven basics: calorie deficit, protein, training.
- Add fish oil as support, not the centerpiece.
- Look for products that list actual EPA/DHA per serving, not just “1000 mg fish oil.”
- Be patient. It’s about long-term benefits, not quick fixes.
Final Thoughts
Fish oil didn’t shred me down on its own. But during my last cut, it made the process more bearable. My joints thanked me, my mood was steadier, and I had just enough energy to keep pushing without burning out.
Think of fish oil like background music at the gym. You don’t notice it directly, but it makes the whole experience better. Cutting is hard enough—why not give your body every small advantage?
So yeah, fish oil is staying in my stack. Not because it’s flashy, but because when you’re grinding through weeks of low calories, the little things add up. And sometimes, those little things are the difference between quitting and finishing strong.