When to take fish oil?

Fish oil is an important source of omega-3 fatty acids, which can have a number of health benefits. But when is the best time to take fish oil capsules?

In this article, we discuss when people can take fish oil, how to take fish oil capsules, dosage, and potential health benefits and side effects.

When to take fish oil capsules?

According to current science, there is no significant advantage to taking fish oil at a particular time. However, people can best take fish oil capsules with a meal containing fat.

An omega-3 study from 2019 found that taking a fish oil capsule with fatty food increased bioavailability, making it easier for the body to absorb.

Additionally, an older study from 2015 showed that taking omega-3 fatty acids with a low-fat meal reduced absorption.

Disclaimer: Both studies specifically looked at omega-3 fatty acids, so the results may not apply to people taking fish oil. Furthermore, the amount of omega-3 in fish oil can vary depending on factors such as the type of fish and the brand.

How to best take fish oil capsules?

People should preferably take fish oil capsules with water during a meal. If someone usually doesn't eat much fat for breakfast, it might be better to wait until lunch or dinner to take them.

Some people experience gastrointestinal side effects when taking fish oil. If someone experiences this side effect, it may be helpful to split the fish oil into two doses and take them at different times of the day.

People who split their dose may need to take each dose with different meals.

Take fish oil with water during meals.

Fish oil dosage

Researchers have found it difficult to determine an optimal daily amount of omega-3 fatty acids. The Dutch Health Council recommends that adults consume about 200 milligrams of EPA and DHA fatty acids per day, comparable to eating fatty fish once a week.

Experts note that some types of omega-3 do not have an official recommended dose, but an adequate intake (AI) has been established for alpha-linolenic acid (ALA).

The Health Council recommends that ALA makes up 1% of the daily calorie requirement. So, for a woman who consumes 2,000 kilocalories daily, this means about 2 grams of ALA. For a man who consumes an average of 2,500 kilocalories, that's about 3 grams.

The amount of ALA in omega-3 supplements can depend on the type of supplement and the manufacturer. Read the product label to determine how much a supplement contains.

Benefits of omega-3

Omega-3 fatty acids in fish oil can have a positive effect on human health in several ways. Research into its benefits is still ongoing, but there are indications that it can lower the risk of developing Alzheimer's.

There are indications that fish oil is good for:

• Lowering the risk of developing Alzheimer's disease, dementia, and other cognitive disorders
• Improving the health of babies and slightly increasing birth weight
• Reducing the risk of age-related macular degeneration, which causes vision loss
• Protecting heart health and lowering triglyceride levels
• Reducing symptoms of rheumatoid arthritis

However, many studies on the health benefits of omega-3 focus on obtaining these fatty acids from fish and seafood, rather than from fish oil capsules.

Some specific conditions that may benefit from higher omega-3 intake include:

Cardiovascular diseases

According to a 2015 study, there is some evidence that consuming omega-3 fatty acids can help prevent or manage cardiovascular diseases. Omega-3 fatty acids can help lower blood triglyceride levels and reduce the risk of death from cardiovascular disease.

Omega-3 fatty acids may also have an antiarrhythmic effect, meaning they help someone's heart beat in a regular pattern. The effect that omega-3 fatty acids have on cardiac arrhythmias can significantly reduce the risk of fatal cardiac arrhythmias.

However, more recent studies show that taking omega-3 has no clear benefit in preventing the adverse effects of cardiovascular disease. There are also indications that taking statins and omega-3 fatty acid supplements simultaneously may reduce the protective effect on cardiovascular disease.

Scientists need to do more research on omega-3 and its relationship to preventing or managing cardiovascular disease.

Inflammatory diseases

Some studies have shown that a high intake of omega-3 can reduce the risk of death from inflammatory diseases. Other researchers have also found that omega-3 fatty acids are beneficial for people with Crohn's disease and ulcerative colitis, two types of inflammatory bowel diseases.

However, there is no clinically significant evidence that omega-3 fatty acids help prevent relapse in people with these conditions.

Omega-3 fish oil side effects

Side effects of omega-3 fish oil supplements are usually mild. They include:

• An unpleasant taste
• Bad breath
• Headache
• Heartburn
• Nausea
• Diarrhea
• Smelly sweat

Additionally, omega-3 fish oil supplements can negatively interact with medications that affect blood clotting, so consult your doctor if this applies to you.

Conclusion 

There is evidence that taking omega-3 supplements with a high-fat meal can increase absorption. Therefore, it may be desirable to take fish oil with breakfast, lunch, or dinner. However, no ideal time has been established to take your capsule.

Always consult a doctor before starting a new supplement. If someone experiences side effects, it may be helpful to split the dose.