The Best Time to Consume Omega-3 Supplements, According to Dietitians

Hint: You’re going to want to take a look at your meals first.

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

When it comes to the difference between what you eat and the nutrients your body needs, supplements can help bridge the gap if you’re missing out on something. One supplement, in particular, has become a staple for nearly 1 in 8 middle-aged and 1 in 5 older adults, according to the Centers for Disease Control and Prevention—and that supplement is omega-3 fatty acids.

Related: 4 Supplements You Should Actually Be Taking, According to a Dietitian

Omega-3s are a group of essential polyunsaturated fatty acids that are found in fish and include docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), according to the National Institutes of Health. These fatty acids are also found in plant oils, such as flaxseed, soybean and canola oil, as alpha-linoleic acid (ALA). However, the most common formulations of omega-3 supplements primarily contain EPA and DHA, due to their wide range of health benefits.

“EPA and DHA omega-3s, which are present in every cell of the body, play crucial roles in promoting heart, brain, eye and prenatal health,” says Michelle Routhenstein, M.S., RD, CDCES, a cardiovascular dietitian and founder of Entirely Nourished. She points out that while many Americans consume sufficient amounts of ALA omega-3s, many fall short of obtaining enough EPA and DHA. In fact, data in BMJ Open published in 2021 found that more than 95% of children and 68% of adults had DHA/EPA blood levels below recommended levels.

This is where supplementation may be beneficial. At the same time, it’s not just what you’re taking but how and when you’re taking it, too. These factors can affect how well your body absorbs the omega-3 fatty acids. Learn about what you can do to maximize their effectiveness, so you can get the most out of your supplement.

Factors Affecting Absorption of Omega-3 Supplements

Type of Omega-3 Supplement

Omega-3 supplements that contain EPA and DHA are derived from fish oil (anchovies and sardines), cod liver oil, krill oil or algal oil. There are a couple of forms of omega-3 supplement, including triglycerides and ethyl ester, which can significantly impact their absorption in the body. For one, fish and algal oil naturally contain omega-3 fatty acids in the form of triglycerides that the body can easily absorb and utilize, according to the NIH.

However, some omega-3 supplements are processed into ethyl esters, a form that’s more difficult for the body to absorb, says Maggie Moon, M.S., RDN, a brain health nutrition expert and author of the book The MIND Diet. Regardless, even though these supplements are not as well-absorbed, they may still help improve your EPA and DHA levels.

Given all this information, the top choice is the triglyceride form of an omega-3 supplement. Look for this information on the product label.

How Much Dietary Fat You’ve Consumed

The most important factor influencing the absorption and effectiveness of all forms of omega-3 supplements is whether they are taken with a meal containing dietary fat. This is because dietary fat “helps to facilitate the absorption of omega-3 fatty acids into the bloodstream,” says Routhenstein. On the other hand, taking omega-3 supplements with a low-fat meal or on an empty stomach may decrease the absorption of omega-3s and affect the supplement’s effectiveness, explains Routhenstein and Moon. Therefore, it is best to consume omega-3 supplements with meals that contain a source of dietary fat, such as avocado, olive oil, fatty fish, cheese, nuts or seeds.

Timing of Omega-3 Supplement Intake

Whether you prefer to take the supplement in the morning or evening, the good news is that any pocket of the day can work. “When it comes to absorption, the time of day matters less than what you’re eating along with the omega-3 supplement,” says Moon. The choice is ultimately yours, but there are some considerations to find the time that’s best for you.

For instance, if your breakfast typically contains more dietary fat than other meals, it may be beneficial to take your omega-3 supplement in the morning. However, if you skip breakfast and take the supplement on an empty stomach, you’ll likely absorb less of it—and you may experience digestive discomfort, too, both dietitians explain.

Pairing your omega-3 with dinner may also make sense, depending on your eating habits. “Dinner tends to be the largest meal of the day for Americans, which means better chances of it providing enough fat to help the body absorb the omega-3s in supplements,” Moon states. One potential side effect of taking omega-3 supplements is heartburn, and symptoms can become more intense when you lie down for sleep. If that’s you, then nighttime may not be ideal.

Ultimately, the best time to take an omega-3 supplement is when you’ll remember to take it regularly, can pair it with a meal containing fat, and feel good after taking it. That may take some experimentation, but don’t be afraid to make changes until you find a time that fits.

Expert Recommendations for Omega-3 Supplements

Experts say that the best time to take an omega-3 supplement is with a meal that contains dietary fat. As such, Moon recommends taking your supplement with omega-3-rich foods—sustainable seafood like anchovies that contain EPA and DHA and plant-based sources like walnuts with ALA—to ensure a balanced intake of all three omega-3 fatty acids.

To optimize your omega-3 levels, Routhenstein adds that consistency is key. A study published in 2023 in Frontiers in Nutrition found that habitually taking omega-3 supplements at daily doses greater than 1,000 milligrams for at least 12 weeks led to a significant increase in omega-3 fatty acid levels. Therefore, choosing a time that you can stick to (and won’t forget) is important.

The Bottom Line

Although there are a few factors that influence the absorption of omega-3 supplements, the most important factor is timing your supplement with a meal that contains dietary fat. By doing so, you are more likely to reap the many heart, brain and eye health benefits that are associated with omega-3 intake. But before adding omega-3s to your supplement stash, be sure to consult your health care team to determine if you need to supplement in the first place.

Read the original article on Eating Well.