Reviewed by nutritionist Mandy Enright, MS, RDN, RYT
Yevgenia Siankovskaya/Getty Images
Main points
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Omega-3 fatty acids are essential for overall health and disease prevention.
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Only supplement if you are not eating enough foods containing omega-3s.
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The best time to take omega-3 supplements is with dietary fat because it is more easily absorbed.
We support getting nutrition through food, but we know it can sometimes be difficult to do so. Supplements can help fill nutritional gaps, and the practice is statistically common in the United States; 61% of U.S. adults reported taking dietary supplements between 2021 and 2023 (up from 52% between 2011 and 2012). Omega-3 fatty acid supplements, in particular, have become a staple food for nearly one in eight middle-aged adults and one in five older adults.
Omega-3 is a group of essential polyunsaturated fatty acids found in fish, including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These fatty acids are also found as alpha-linoleic acid (ALA) in vegetable oils such as linseed, soybean, and canola oil. However, the most common omega-3 supplement formulas contain primarily EPA and DHA because of their wide range of health benefits.
“EPA and DHA omega-3s are found in every cell in the body and play a vital role in promoting heart, brain, eye and prenatal health,” says cardiovascular nutritionist Michelle Routhenstein, MS, RD, CDCES. She noted that while many Americans consume adequate amounts of ALA omega-3s, many do not get enough EPA and DHA. Case in point: One study found that more than 95% of children and 68% of adults had blood DHA/EPA levels below recommended levels.
This is where supplementation can be beneficial. It’s important to know that there is no best time to take omega-3 supplements. This has more to do with the type of omega-3 supplement you’re taking, making sure you’re taking it with fat-containing foods and being consistent. Let’s take a closer look at these factors so you can get the most benefit from your supplements.
Types of Omega-3 Supplements
Omega-3 supplements containing EPA and DHA are derived from fish oil (anchovies and sardines), cod liver oil, krill oil, or algae oil. Omega-3 supplements come in many forms, including triglycerides and ethyl esters, which can significantly affect their absorption in the body. First, fish oil and algae oil naturally contain omega-3 fatty acids in the form of triglycerides, which are easily absorbed and utilized by the body.
However, some omega-3 supplements are processed into ethyl esters, a form that is harder for the body to absorb, says brain health nutrition expert Maggie Moon, MS, RDN. Regardless, even if these supplements are poorly absorbed, they may still help increase your EPA and DHA levels.
Taking all this information into consideration, your best option is an omega-3 supplement in the triglyceride form. Look for this information on the product label.
dietary fat
The most important factor that affects the absorption and effectiveness of all forms of omega-3 supplements is whether they are taken with a meal that contains dietary fat. “[Dietary fat] Helps promote the absorption of omega-3 fatty acids into the bloodstream,” says Routhenstein.
Because taking omega-3 supplements with a low-fat meal or on an empty stomach may reduce omega-3 absorption and affect the effectiveness of the supplement, it is best to take omega-3 supplements with a meal that contains a source of dietary fat. These include avocado, olive oil, fatty fish, cheese, nuts or seeds. Moon recommends taking supplements from foods rich in omega-3s (sustainable seafood like anchovies, which contain EPA and DHA, and plant-based sources like walnuts, which contain ALA) to ensure a balanced intake of all three omega-3 fatty acids.
timing
Whether you prefer to take your supplement in the morning or evening, the good news is that it can be taken at any time of day. “In terms of absorption, the time of day doesn’t matter, it’s what you eat and supplement with omega-3s that matters,” Moon says. The choice is ultimately yours, but there are some factors to consider to find the time that works best for you.
For example, if your breakfast typically contains more dietary fat than other meals, taking an omega-3 supplement in the morning may help. However, both nutritionists explain that if you skip breakfast and take your supplements on an empty stomach, you may absorb less of them, and you may also experience digestive discomfort.
Pairing omega-3s with dinner may also make sense, depending on your eating habits. “For Americans, dinner tends to be the largest meal of the day, which means it’s more likely to provide enough fat to help the body absorb the omega-3s from supplements,” Moon says. One potential side effect of taking omega-3 supplements is heartburn, which can become worse when you lie down to sleep. If that’s you, then night time may not be ideal.
Ultimately, the best time to take omega-3 supplements is when you remember to take them regularly, can pair them with fat-containing meals, and feel good after taking them. This may take some experimentation, but don’t be afraid to make changes until you find the right time.
consistency
To optimize your omega-3 levels, consistency is key, Routhenstein adds. One study found that habitually taking more than 1,000 mg of omega-3 supplements daily for at least 12 weeks resulted in a significant increase in omega-3 fatty acid levels. Therefore, it’s important to choose a time that you can stick to (and won’t forget).
Our expert opinion
Although there are several factors that can affect the absorption of omega-3 supplements, the most important factor is taking the supplement within a meal that contains dietary fat. And keep taking supplements. By doing this, you’re more likely to reap the many heart, brain, and eye health benefits associated with omega-3 intake. But before adding omega-3s to your supplement stash, be sure to consult a health care practitioner, such as a registered dietitian, to determine whether you need to supplement first.
Read the original article on EatWell