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One fact about vitamins you may not know is that timing matters. So it’s important to know the best time to take fish oil supplements. When you time it right, you can reap the most benefits for optimal brain and heart health.
Meet the experts: Jim White, R.D.N., ACSM EX-P, owner of Jim White Fitness & Nutrition Studios; and Keri Gans, R.D., a New York City-based nutritionist and the author of The Small Change Diet
As with all vitamins and supplements, be sure to check with your doctor before adding fish oil to your daily routine. And there’s no set time that works for every individual, there are a few important things to consider when it comes to how and when to take it.
Below, registered dietitians share their tips for maximizing the benefits of your fish oil supplement, including whether it should be taken with food, potential side effects and how to avoid them, and more.
What is the best time to take fish oil?
“There is no set time to take fish oil supplements, research shows that consistency of intake is the most important factor in reaping the benefits, whether this is in the morning or evening,” says Jim White, R.D.N., ACSM EX-P, owner of Jim White Fitness & Nutrition Studios.
However, because fish oil supplements are fat-soluble, you should take them around a meal, whether it be with breakfast, lunch, or dinner. Taking fish oil with food will “maximize its absorption in the body” and may even help reduce some unpleasant side effects, like acid reflux and indigestion, White says.
How to take fish oil
You should “definitely take it with a meal that contains some fat,” says Keri Gans, R.D., a New York City-based nutritionist and the author of The Small Change Diet. “For example, at breakfast with eggs, avocado toast, yogurt, or smoked salmon, because fat helps your body absorb the omega-3s better.” White adds that you can also add some dietary fat to your meals by cooking your food in olive oil.
If you don’t typically eat breakfast or don’t one with much dietary fat, it may be best to wait until lunch or dinnertime to take your fish oil.
How much fish oil should you take?
It depends on a number of factors, like age, weight, gender, lifestyle, and health concerns. If you are unsure if you should take fish oil or how much fish oil you should take daily, consult your physician for a personalized recommendation. However, “for the average person,” White notes that an ideal dosage is around 250 to 500 mg/day. Though “this number could be higher for those with cardiovascular risks,” White explains, adding that these individuals should consult their doctor.
Aside from taking the right dosage and timing your fish oil around meals rich in dietary fats, Gans recommends choosing triglyceride or re-esterified triglyceride form (as opposed to ethyl ester) since these are closer to how omega-3s naturally exist in fish, making it easier for your body to digest and absorb. Additionally, “look for third-party brands tested for purity and freshness, like ones certified by IFOS, NSF, or USP,” to help ensure you’re getting what’s on the label, Gans says.
Health benefits of fish oil
Fish oil benefits are vast. “Due to its anti-inflammatory benefits, it may support heart health, brain function, depression, and joint health,” Gans explains. Additionally, White says that taking fish oil may help:
Lower the risk of dementia and Alzheimer’s
Reduce the risk of age-related vision loss
Protect the heart from heart disease and lower triglyceride levels
Reduce inflammation and symptoms of rheumatoid arthritis
Potential side effects of fish oil
Side effects of fish oil are generally minimal. Potential side effects may include diarrhea, “fish burps” (or a fishy aftertaste), nausea, and heartburn, Gans explains. However, “If taken with a meal, side effects associated with fish oil supplements have been shown to be mitigated.”
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
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