Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT
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Key Points
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Omega-3 fatty acids are crucial for overall health and preventing diseases.
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Only consider supplements if your diet lacks omega-3-rich foods.
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For optimal absorption, take omega-3 supplements with meals that contain fat.
While we advocate for obtaining nutrients primarily through food, we recognize that this can sometimes be challenging. Dietary supplements can effectively fill nutrient gaps, and usage statistics indicate their increasing popularity: 61% of U.S. adults reported taking dietary supplements from 2021 to 2023, up from 52% between 2011 to 2012. Notably, omega-3 fatty acid supplements have become standard for almost 1 in 8 middle-aged adults and 1 in 5 older adults.
Omega-3s refer to a group of essential polyunsaturated fatty acids found in fish, specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). They are also present in plant oils such as flaxseed, soybean, and canola—where they take the form of alpha-linoleic acid (ALA). Most omega-3 supplements focus on EPA and DHA due to their extensive health benefits.
“EPA and DHA omega-3s are integral to every cell in the body, supporting heart, brain, eye, and prenatal health,” explains Michelle Routhenstein, M.S., RD, CDCES, a cardiovascular dietitian. Many Americans consume adequate ALA omega-3s, yet fall short on EPA and DHA; research indicates that more than 95% of children and 68% of adults have DHA/EPA blood levels below recommended thresholds.
Hence, supplementation can be beneficial. It’s essential to note that there isn’t a single best time to take omega-3 supplements; success depends on the type of supplement you’re using and ensuring it’s consumed with food that contains fat. Let’s delve into these considerations for maximizing the benefits of your supplement.
Type of Omega-3 Supplement
Omega-3 supplements primarily contain EPA and DHA sourced from fish oil (such as anchovies and sardines), cod liver oil, krill oil, or algal oil. They come in various forms, including triglycerides and ethyl esters, which can significantly affect absorption. Fish and algal oils naturally contain omega-3s as triglycerides, making them easier for the body to absorb and use.
Conversely, some supplements are processed into ethyl esters, a form that may be less effectively absorbed, according to Maggie Moon, M.S., RDN, a nutrition expert specializing in brain health. Nonetheless, even these less-absorbable forms can still increase your EPA and DHA levels.
In light of this information, triglyceride-form omega-3 supplements are the preferred option. Always check the product label for this information.
Dietary Fat
The critical factor affecting the absorption and efficacy of omega-3 supplements is taking them with meals containing dietary fat. “[Dietary fat] enhances the absorption of omega-3 fatty acids into the bloodstream,” states Routhenstein.
Taking omega-3 supplements with low-fat meals or on an empty stomach can reduce their absorption and overall effectiveness. It is prudent to combine omega-3 supplements with meals that include a source of dietary fat. This could be avocado, olive oil, fatty fish, cheese, nuts, or seeds. Moon suggests pairing your supplement with omega-3-rich foods, like sustainable seafood such as anchovies (rich in EPA and DHA) and plant-based sources such as walnuts (high in ALA), to achieve 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 any time of day can work. “The timing of your dosage is less significant than what you consume alongside your omega-3 supplement,” asserts Moon. The decision is ultimately yours, but some factors can help you choose the best time for you.
For example, if your breakfast typically includes more dietary fat than your other meals, it might make sense to take your omega-3 supplement in the morning. However, if you skip breakfast and take the supplement on an empty stomach, your absorption may decrease, potentially leading to digestive discomfort as well, according to both dietitians.
Taking omega-3s with dinner can also be effective, depending on your eating habits. “Dinner is often the largest meal for many Americans, increasing the likelihood of consuming enough fat for optimal absorption of omega-3 supplements,” Moon notes. Keep in mind that a common side effect of omega-3 supplements is heartburn, which can exacerbate when lying down. Therefore, if you experience this, nighttime may not be the best choice.
Ultimately, the ideal time to take an omega-3 supplement is when you can remember to take it regularly, can pair it with a meal that has fat, and feel comfortable afterward. This may require some trial and error, so make adjustments until you find what works best for you.
Consistency
To enhance your omega-3 levels, Routhenstein emphasizes the importance of consistency. One study found that regularly taking omega-3 supplements at daily doses greater than 1,000 milligrams for at least 12 weeks led to a considerable increase in omega-3 fatty acid levels. Therefore, it’s essential to select a timing that you can maintain habitually.
Our Expert Take
While several factors influence omega-3 supplement absorption, the most critical aspect is taking it with a meal containing dietary fat. Additionally, maintaining consistency in supplementation is vital. Doing so increases your chances of experiencing the heart, brain, and eye health benefits associated with omega-3 intake. Before adding omega-3s to your routine, consult with a healthcare professional, such as a registered dietitian, to assess if supplementation is necessary for you.
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