In This ArticleView AllIn This ArticleFactors to ConsiderOptimal TimingTips for Absorption
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In This Article
Factors to Consider
Optimal Timing
Tips for Absorption
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Omega-3 fatty acidsare an important part of the human diet, and they play a crucial role in many bodily systems, including heart, brain and joint function. These fats—found in a variety of foods like fish, flaxseeds and walnuts—are known for their anti-inflammatory properties and potential to reduce the risk of chronic diseases such as heart disease and even arthritis.Despite the presence of omega-3s in foods, supplementation may be necessary for some people, as omega-3 deficiency has been associated with depression, reduced ability to learn and higher risk of certain types of cancer.If you’re curious about whether a supplement is right for you, talk to your doctor or registered dietitian.
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Type
There are three main types of omega-3 fatty acids: EPA, DHA and ALA. EPA and DHA, which are often found in fish oil and algae oil, are typically easier for the body to utilize.
ALA, often found in plant-based sources such as flaxseed, walnuts and chia seeds, needs to be converted into EPA and DHA in the body before it can be used. However, this conversion is fairly inefficient, with only a small amount of ALA turning into EPA and DHA.Because of this, it’s recommended to seek out EPA and DHA in omega-3 supplements if you don’t avoid animal products.
Sources
As you shop for omega-3 supplements, you’ll notice that sources of these essential fatty acids vary. Research shows that absorption varies depending on the source, so it’s key to keep this top of mind when purchasing. Below are three of the most common omega-3 supplement sources.
Whenever possible, prioritize supplements that are independently verified for safety and label accuracy.
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Activity Level
Physical activity level is an important factor to consider when determining omega-3 supplementation needs, as it directly influences the body’s demand for this essential fatty acid. For athletes, the anti-inflammatory properties of omega-3s can be particularly beneficial. Murphy notes, “Supplementation with omega-3s has been shown to increase performance, enhance recovery, reduce muscle soreness and lower risk of injury."
Conversely, less-active individuals may have different omega-3 requirements. However, Murphy adds, “I recommend all of my athletes and most of my non-athlete clients to take fish oil, or some form of omega-3 fatty acid supplement” as most Americansdon’t get enoughthrough their typical diets. While anyone can benefit from the cardiovascular and anti-inflammatory effects, less-active individuals may not require as many omega-3s as those with more active lifestyles.
Optimal Timing for Omega-3 Supplements
Morning vs. Evening
As Murphy notes, “There needs to be more research done to give timing recommendations on omega-3 supplements. Mostly because measuring bioavailability is difficult.” She goes on to add, “One study observed better heart-health outcomes when supplementing at dinner, and worse health outcomes when supplementing at breakfast, attributing these results to circadian rhythm and stomach acid oxidation when consumed on an empty stomach”.
Timing Around Meals
Probably most importantly of all, the presence of fat in the digestive system aids in the digestion and absorption of these essential fatty acids. Because omega-3s are fat-soluble, it’s recommended to consume them with a fat-containing meal to enhance their bioavailability. As Bachtell-Shelbert explains, “It is recommended to take omega-3 supplements immediately before a meal that includes healthy fats. Doing so avoids floating oil in the stomach and promotes mixing with the meal for better digestion.”
Murphy elaborates, ”Absorption of omega-3s is best when eaten in conjunction with a meal because our body produces the enzymes that break down fat [found in omega-3 supplements]."
Tips for Enhancing Absorption of an Omega-3 Supplement
Avoid Taking with High-Fiber Meals
Stay Consistent
These fatty acids work best when they build up to sufficient levels in the body over time. Regular consumption of these supplements helps to ensure steady levels of omega-3s within the body. Missing doses or taking them more sporadically might reduce their effectiveness and hinder their long-term benefits.
Check for Freshness
Murphy adds, “It’s also important to consider that fish oil and other supplemental sources of omega-3s can go rancid after time. I recommend purchasing new supplements every three to four months to ensure optimal absorption.”
Freshness is crucial because these fatty acids are prone to oxidation, which can reduce their beneficial properties. Oxidized omega-3s can even potentially produce harmful free radicals. Opt for a smaller size bottle if you’re worried about them going bad, and consider storing them in the refrigerator to extend their shelf life.
The Bottom Line
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