Omega-3 fatty acids are essential for supporting key aspects of health, including heart function, cognitive performance, and inflammation management[1]. With benefits that span various areas of wellness, ensuring an adequate intake of omega-3 is important, yet finding the best way to incorporate it into your routine can be challenging.
This guide offers comprehensive advice on taking omega-3 effectively, covering recommended dosages, ideal timing, and how to pair it with complementary nutrients for maximum health impact.
Key Takeaways
- • Omega-3 fatty acids, particularly EPA and DHA, are vital for heart health, brain function, and inflammation management.
- • A balanced intake of EPA and DHA is recommended, with higher EPA for inflammation and joint support and higher DHA for brain health and mood enhancement.
- • The British Dietetic Association recommends two portions of fish per week, with at least one portion being oily fish, to meet general omega-3 needs.
- • Omega-3 supplements are best absorbed when taken with meals containing healthy fats, while high-fibre foods may reduce absorption.
- • For optimal results, aim for a consistent daily intake, as omega-3’s benefits accumulate over time, supporting heart health and metabolism.
- • Pairing omega-3 with vitamin D or antioxidants like vitamin E can enhance its effectiveness, improving immune support and reducing oxidative stress.
Types of Omega-3 Fatty Acids:
Omega-3 fatty acids are a group of essential fats crucial for various bodily functions, yet the body cannot produce them independently. These fats are divided into three main types:
- 1. EPA (Eicosapentaenoic Acid): Found predominantly in oily fish such as salmon, mackerel, and sardines, EPA plays a significant role in supporting cardiovascular health[2]. It is known for its anti-inflammatory properties, which can help reduce arthritis symptoms and may lower the risk of heart disease[2].
- 2. DHA (Docosahexaenoic Acid): DHA is vital for brain and eye health. Also found in fish, DHA makes up a significant portion of the brain and retina, supporting cognitive function, memory, and visual development. During pregnancy and breastfeeding, DHA is essential for foetal and infant brain development[3].
- 3. ALA (Alpha-Linolenic Acid): ALA is found mainly in plant-based sources, including flaxseeds, chia seeds, and walnuts. Unlike EPA and DHA, ALA must be converted by the body into these more active forms, though the conversion rate is low. ALA still contributes to heart health and is an excellent option for those following a plant-based diet[4].
Incorporating a mix of these omega-3 sources in your diet—through marine and plant-based foods—ensures a comprehensive approach to reaping the unique benefits of each type.
Which Should You Prioritise: EPA or DHA?
While a balanced intake of EPA and DHA is generally recommended, each offers distinct benefits that may better suit specific health goals.
For those seeking anti-inflammatory effects—such as relief from joint pain, arthritis, or swelling—an omega-3 supplement with a slightly higher concentration of EPA could be more effective. EPA is known for its role in reducing inflammation, potentially benefiting joint and cardiovascular health[2].
On the other hand, if your focus is on enhancing cognitive function or supporting mood, a higher ratio of DHA may be ideal. DHA is critical in brain health, improving concentration, mood regulation, and overall cognitive function[3].
It’s worth noting that experiencing a few symptoms, such as joint discomfort or mental fatigue, doesn’t necessarily indicate an omega-3 deficiency. However, if you have multiple symptoms and consume little to no fish, it may be worth considering omega-3 supplementation after consulting a healthcare provider to address potential deficiencies.
For further guidance, consult your healthcare provider, as they can help tailor the right balance of EPA and DHA based on your health profile and specific needs.
How to Take Omega-3 for Optimal Benefits
1. Ideal Time to Take Omega-3
There is currently no universally “best” time to take omega-3, though taking it with some dietary fat can enhance absorption[5]. Here are a few timing options based on available insights:
- • Evening Intake: Some research suggests better heart-health outcomes when taking omega-3 in the evening, possibly due to the body’s natural circadian rhythms. Taking omega-3 later in the day may also reduce issues related to stomach acid oxidation, which can occur on an empty stomach in the morning[6].
- • Split Dosage: If you experience reflux or a fishy aftertaste, consider taking half of the dose in the morning and the other half in the evening. This approach, recommended by registered dietitian Jaime Bachtell-Shelbert, may help manage discomfort while maintaining steady omega-3 levels throughout the day[7].
These options allow you to tailor omega-3 intake to your health needs and daily schedule.
2. With or Without Food?
Omega-3s, being fat-soluble, are best taken with a meal containing healthy fats[8], such as avocados, nuts, or olive oil. This pairing can significantly enhance omega-3 absorption, as the presence of fats in the digestive system increases bioavailability[8]. Experts suggest taking omega-3 supplements with healthy fats just before a meal, which helps ensure optimal digestion and efficient transport of these essential fatty acids[9].
3. Limit Omega-3 Intake with High-Fibre Meals
While healthy fats enhance omega-3 absorption, fibre can have the opposite effect[10]. Consuming omega-3 alongside high-fibre foods may bind the fatty acids, lowering how well the body absorbs them[11]. For the best results, aim to take omega-3 with meals that contain moderate to high levels of healthy fats but are lower in fibre, maximising the nutrient’s bioavailability and effectiveness in supporting your health[12].
4. Consistency and Long-Term Use
A consistent, daily intake of omega-3 is essential to harness its full health benefits. Omega-3 fatty acids, specifically EPA and DHA, work best when they accumulate steadily in the body, supporting heart health, cognitive function, and inflammation management[13]. Sporadic use or missed doses may reduce the effectiveness of omega-3, limiting its positive impact over time[14].
Prolonged use, generally over six weeks, has been shown to support cardiovascular health and influence metabolism and body composition[15]. Research indicates that regular omega-3 intake can help lower triglyceride levels, increase lean muscle mass, and support fat oxidation during rest and exercise[15]. This effect is linked to omega-3’s role in activating peroxisome proliferator-activated receptors (PPARs), which are involved in fat and glucose metabolism[15].
Aim to incorporate omega-3 into your daily routine for optimal results, helping maintain stable levels and allowing the fatty acids to function most effectively in promoting long-term health benefits.
Optimising Omega-3 Absorption with Complementary Nutrients
Pairing omega-3 with specific nutrients can enhance its absorption and effectiveness, allowing for maximum health benefits:
1. Omega-3 and Vitamin D
Omega-3 and vitamin D are essential for maintaining immune health, bone density, and cardiovascular function[16][17]. Vitamin D enhances omega-3’s anti-inflammatory properties, supporting overall joint and bone health[18]. Research suggests pairing these nutrients may also benefit mood and cognitive health[19].
2. Omega-3 and Antioxidants (e.g., Vitamin E)
Antioxidants like vitamin E protect omega-3 fatty acids from oxidation, which can compromise their stability and effectiveness in the body[20]. By preventing this oxidation, vitamin E helps to extend the shelf-life of omega-3 supplements and enhances their efficacy when consumed[20].
3. Omega-3 and Dietary Fat
Omega-3 is best absorbed as a fat-soluble nutrient when consumed with other dietary fats[21]. Taking omega-3 supplements alongside meals that contain healthy fats, such as those found in olive oil, avocados, or nuts, promotes optimal absorption and can reduce digestive discomfort[21].
By intentionally pairing omega-3 with these complementary nutrients, you can improve its bioavailability and support your body’s ability to harness the full spectrum of its benefits, from reducing inflammation to bolstering heart health.
Omega-3 Sources
Food Sources
Omega-3s are naturally found in various foods. For optimal intake, the British Dietetic Association recommends eating two portions of fish per week, with one portion being oily fish. Here’s a breakdown of recommended fish portions[22]:
| Age Group | Portion Size |
|---|---|
| 18 months to 3 years | ¼ – ¾ small fillet or 1–3 tablespoons |
| 4 to 6 years | ½ – 1 small fillet or 2–4 tablespoons |
| 7 to 11 years | 1 – 1 ½ small fillets or 4–6 tablespoons |
| 12 years to adult | 140g (5 oz) fresh fish or 1 small can of oily fish |
Oily fish like salmon, mackerel, and sardines are rich in EPA and DHA, while plant sources like flaxseeds and chia seeds offer ALA[22].
Omega-3 Supplements
Omega-3 supplements aren’t necessary for everyone, as the most consistent health benefits come from a balanced diet with omega-3-rich foods, particularly oily fish. However, if you’re considering a supplement, look specifically for products with DHA and EPA, which are the primary forms associated with cardiovascular and cognitive benefits. For those on a plant-based diet, microalgae oil provides a sustainable source of both DHA and EPA[23].
At Nature’s Fix, you’ll find a curated range of omega-3 supplements from trusted brands tailored to meet varying dietary needs. Aim for around 450 mg of combined DHA and EPA per day, mirroring the omega-3 intake from a recommended weekly serving of fish[23]. Before beginning any supplement regimen, especially if you’re on medications that affect blood clotting, consult a healthcare provider to prevent potential interactions. Additionally, if the supplement includes vitamin A, keep your daily intake under 1.5 mg to avoid health risks like osteoporosis[23].
Individual needs vary with any nutritional supplement, so discussing your health profile with a doctor can help tailor the best approach.
Dosage Recommendations for Omega-3.
Currently, there are no fixed UK guidelines for omega-3 dosages, but general dietary advice encourages the inclusion of two portions of fish (around 140g each) per week, one of which should be oily fish. Here’s a breakdown of considerations for specific groups[23]:
- • General Public: A balanced diet with oily fish typically provides sufficient omega-3 for those without specific health concerns. Heart UK recommends a daily intake of around 450 mg of combined DHA and EPA, aligning with a two-servings-per-week routine[23].
- • Vegan and Vegetarian Options: Plant-based diets can meet omega-3 needs through microalgae oil supplements, which supply both DHA and EPA. Carefully review supplement labels to ensure adequate amounts[23].
- • Special Health Needs: Certain individuals may benefit from a higher omega-3 intake, such as those managing anxiety, depression, or heart health[24]. A healthcare provider can advise on an appropriate, tailored dosage for these cases.
Always seek advice from a healthcare expert to personalise your omega-3 intake, especially if managing specific health concerns or taking prescription medications.
Conclusion
Incorporating the right balance of omega-3 fatty acids into your diet, whether through foods or supplements, can significantly enhance overall health. To support optimal absorption, aim to take omega-3 at the same time each day with a meal containing healthy fats. Pairing omega-3 with nutrients like vitamin D and antioxidants can also amplify its benefits, aiding heart health, cognitive function, and inflammation management. For those who may benefit from supplementation, options like fish oil and plant-based algae supplements are effective ways to meet daily omega-3 requirements. At Nature’s Fix, you can find the best omega-3 supplements from various trusted brands to suit your needs. Always consult a healthcare expert to tailor your omega-3 intake to your health goals.
FAQs
1. When is the best time to take omega-3?
Omega-3 can be taken anytime but is best absorbed with meals containing fat.[5]
2. What are the symptoms of omega-3 deficiency?
Common symptoms of Omega-3 deficiency may include dry skin, fatigue, joint pain, and mood fluctuations.[25]
3. What’s a safe omega-3 dosage?
Generally, 450 mg of EPA and DHA combined is recommended, but consult your healthcare provider for personalised guidance.[23]
4. Can omega-3 help with PMS and menstrual pain?
Yes, omega-3 for women may help alleviate both the mental and physical symptoms of PMS. Research suggests that omega-3 fatty acids can reduce psychiatric symptoms like depression, anxiety, and lack of concentration, as well as physical symptoms, including bloating, headaches, and breast tenderness. These benefits are often more pronounced with long-term use.[26]
Reference
1 – https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
2 – https://www.mountsinai.org/health-library/supplement/eicosapentaenoic-acid-epa
3 – https://www.healthline.com/nutrition/dha-docosahexaenoic-acid
4 – https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
5 – https://www.medicalnewstoday.com/articles/when-to-take-fish-oil
6 – https://www.mdpi.com/2072-6643/16/13/2071
7 – https://www.eatingwell.com/best-time-to-take-omega-3-supplement-8698419
8 – https://pubmed.ncbi.nlm.nih.gov/30550388/
9 – https://www.eatingwell.com/best-time-to-take-omega-3-supplement-8698419
10 – https://www.eatingwell.com/best-time-to-take-omega-3-supplement-8698419
11 – https://pubmed.ncbi.nlm.nih.gov/11176201/
12 – https://www.eatingwell.com/best-time-to-take-omega-3-supplement-8698419
13 – https://www.ncbi.nlm.nih.gov/books/NBK564314/
14 – https://www.eatingwell.com/best-time-to-take-omega-3-supplement-8698419
15 – https://www.ncbi.nlm.nih.gov/books/NBK564314/
16 – https://www.medicalnewstoday.com/articles/161618
17 – https://harmonychiro.com/omega-3-benefits/
18 – https://www.europeanreview.org/wp/wp-content/uploads/6787-6795.pdf
19 – https://pubmed.ncbi.nlm.nih.gov/25713056/
20 – https://www.btsa.com/en/natural-solutions-omega-3/
21 – https://pubmed.ncbi.nlm.nih.gov/30550388/
22 – https://www.bda.uk.com/resource/omega-3.html
23 – https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/omega-3s-and-your-heart
24 – https://pmc.ncbi.nlm.nih.gov/articles/PMC10118139/
25 – https://www.healthline.com/nutrition/7-plant-sources-of-omega-3s
26 – https://pubmed.ncbi.nlm.nih.gov/23642943/
