Omega-3 (EPA and DHA) or Curcumin?

Both items are reviewed in the reference. Below their characteristics sit side by side as the studies describe them. This is a comparison of data, not advice on what to choose.

	Omega-3 (EPA and DHA)	Curcumin
evidence level	B	A
Sources in the review	3	2
Category	Health	Recovery
Goals	Endurance, Recomposition	Mass, Recomposition
Dosage	1–3 g per day of EPA + DHA combined, with EPA predominating when the goal is to reduce inflammation. Form — triglycerides or re-esterified triglycerides.	In studies 500-1500 mg of curcuminoids per day, more often as part of 2.5-5 g of a standardized turmeric extract. Intake usually starts 2-4 days before exercise and continues for 2-4 days after. Free curcumin is poorly absorbed, so forms with piperine or phospholipid complexes are needed.
When to take	With fat-containing food for better absorption. Membrane saturation takes 4–8 weeks; a single dose makes no sense.	2-4 days before and for 2-4 days after heavy exercise; with fatty food and piperine.

The conclusion from the data. In the reference «Curcumin» Level A and 2 sources, while «Omega-3 (EPA and DHA)» — Level B and 3. A higher level means the effect is better supported by research, not that the item suits you better.

Verdicts

Omega-3 (EPA and DHA)

There is a health benefit, the gain in performance is weak

Curcumin

Reduces creatine kinase and soreness after exercise; the effect is moderate

Sources for both items

Other comparisons

Creatine monohydrate or Creatine HCl Creatine monohydrate or Creatine nitrate Whey protein or Casein protein Whey protein or Pea protein Pea protein or Rice protein Soy protein or Whey protein BCAA (branched-chain amino acids) or Essential amino acids (EAA) Citrulline malate or Arginine