There are many reasons to add an Omega-3 supplement to your routine - but is there really a best time to take your Omega 3 supplement? We’re exploring this question and more. Read on for all that you need to know about how best to take your Omega-3.
Why Take Omega 3?
Before we get into the question of when to take Omega 3 fish oil, let's have a quick refresher on why we should take an Omega 3 supplement at all.
- Omega 3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are considered essential. This means that they are not synthesized by the body and must be obtained through diet or supplementation.
- Omega-3 supports brain function, hormones, a healthy inflammatory response, and a healthy immune response.
- During pregnancy, Omega-3 supports baby’s brain development and cell growth, particularly during the third trimester when growth really accelerates.
- Healthy postpartum Omega-3 levels are critical for breast milk nutrient content, as Omega 3 is not present in breast milk unless it is consumed by mama.
Timing Considerations
Many women wonder when is the best time to take their Omega 3 supplement. The bottom line is that the best time is whenever you will consistently remember it. However, there are some considerations to keep in mind:
- Omega-3 supplements should be taken with food.
- While uncommon, Omega-3 medications may interact with certain medications.
- If taking supplements is challenging for you, consider splitting your dose between meals throughout the day. For example, you can take one at lunch and one at dinner.
Take Your Omega-3 With Food
Take your Omega 3 supplement with a meal or substantial snack. This can support its absorption in the body and also help to mitigate any potential digestive upset.
Consider Potential Interactions With Medications
Beyond absorption, the timing of Omega 3 supplementation can affect how it interacts with any medications that you may take. Please discuss Omega-3 supplementation with a trusted practitioner to avoid adverse interactions and optimize timing.
Remember That Consistency is key
Finding a time that works to take your Omega-3 supplement consistently is key to maximizing its potential benefits. Find what works for you and know that you can always adjust as needed.
Tips for Incorporating Omega-3 Into Your Routine
Here are some practical tips to help you incorporate fish oil supplements into your daily routine:
- Set a reminder: Use an alarm or smartphone app to remind you to take your supplements each day.
- Keep your supplements visible: If you often forget your supplements, keep them out on the counter, on your desk at work, or somewhere else that will serve as a reminder to take them.
- Choose a high quality supplement: A high quality Omega-3 supplement should be carefully sourced and tested for quality and safety.
- Store it properly: Some Omega-3 supplements must be stored in the refrigerator, while others may be kept at a normal room temperature (68-74 degrees). Make sure you understand how to properly store yours.
Needed Prenatal Omega-3 supports egg quality, maternal mood, and baby's optimal brain, nerve, and eye development, and Needed Women’s Omega-3 supports optimal brain, heart, and hormone health.
FAQs
Can I Take Omega-3 on an Empty Stomach?
It is best to take your Omega-3 supplement with a meal or substantial snack.
How Much Omega-3 Should I Take Daily?
An optimal dosage of fish oil varies from person to person and depends on factors such as age, gender, and health goals.
The International Society for the Study of Fatty Acids and Lipids (ISSFAL) recommends a minimum of 500 mg EPA+DHA (with a minimum of 220 mg EPA and 220 mg DHA) daily.
The American Pregnancy Association recommends at least 300 mg of DHA daily.
Additional benefits may exist at even higher dosages, which is why minimum amounts are referenced.
Can I Take Omega-3 With Multivitamins?
Yes, you can take your Omega-3 supplements with multivitamins. However, it isn’t recommended to take a multivitamin that includes Omega-3 as it may compromise the quality of the Omega-3.
In addition, some people find that taking too many supplements at one time can cause stomach or digestive upset. A good way to avoid this is to scale up your supplements slowly. For example, take half of a dose of each together first, then slowly add in the remainder of each dose and monitor how you feel as you go.
