Omega-3 timing matters: When to take it for maximum effect

When to take omega-3

Dietitian Keelin Murphy notes that studies on the exact timing of omega-3 intake are limited.

However, one experiment mentioned in the journal StatPearls showed better results for heart health when the supplement was taken at dinner and worse outcomes when taken on an empty stomach at breakfast. This is linked to circadian rhythms and oxidation caused by stomach acid when fat is consumed on an empty stomach.

The most important rule, however, is that since omega-3s are fat-soluble, they must be taken with foods containing fat (such as avocado, olive oil, or nuts).

This promotes the production of enzymes that break down fat, improving absorption.

It's also worth noting that taking the supplement on an empty stomach may cause discomfort, including an unpleasant fishy aftertaste.

Here is a tip for sensitive individuals. Dietitian Jaime Bachtell-Shelbert recommends splitting the dose: take half before breakfast and the other half before dinner.

Types and sources of omega-3: Which are absorbed best?

According to the information bulletin from the US National Institutes of Health (NIH), there are three main types of omega-3 fatty acids: EPA, DHA, and ALA.

EPA and DHA (found in fish oil and algae oil) are more easily absorbed by the body.

ALA (found in flaxseed and walnuts) comes from plant sources and must be inefficiently converted into EPA and DHA.

Experts recommend choosing supplements that contain EPA and DHA.

Regarding sources, research published in the journal Food Chemistry: X shows that krill oil may have higher bioavailability (better absorption) than fish oil.

Moreover, krill oil contains the powerful antioxidant astaxanthin. Algae oil (rich in ALA and sometimes fortified with EPA) is the best option for vegans and vegetarians.

Physical activity and expiry date

Dietitian Murphy emphasizes that omega-3 properties can be especially beneficial for athletes, as the supplement enhances performance, speeds up recovery, and reduces the risk of injuries.

Although less active people have different needs, most adults do not get enough omega-3 from their usual diet.

Freshness of the supplement is also essential. Omega-3s are prone to oxidation, which can reduce their benefits and may produce harmful free radicals.

Dietitians recommend buying new supplements every three to four months and storing them in the refrigerator. To ensure freshness, it's best to choose verified batches, where production dates are always up to date.

Earlier, we explained why you need to consume omega-3 and omega-6 fatty acids as well as the recommended amounts.

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