The Best Time to Take Omega-3 Supplements

We’re proponents of getting your nutrients via food, but we know that sometimes it can be difficult to do. Supplements can help bridge a nutrient gap, and according to statistics is common practice in America; 61% of U.S. adults reported taking a dietary supplement during the years 2021 to 2023 (this is up from 52% during 2011 to 2012). Omega-3 fatty acid supplements, in particular, have become a staple for nearly 1 in 8 middle-aged and 1 in 5 older adults.

Omega-3s are a group of essential polyunsaturated fatty acids that are found in fish and include docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These fatty acids are also found in plant oils, such as flaxseed, soybean and canola oils, 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, CDCESa cardiovascular dietitian. She points out that while many Americans consume sufficient amounts of ALA omega-3s, many fall short of obtaining enough EPA and DHA. Case in point: One study 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. It’s important to know that there is no one best time to take an omega-3 supplement. It has more to do with the type of omega-3 supplement you’re taking, making sure you’re taking it with foods containing fat and being consistent with it. Let’s take a closer look at these factors so you can get the most benefits out of your supplement.

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.

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., RDNa brain health nutrition expert. 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.

Dietary Fat

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. “[Dietary fat] helps to facilitate the absorption of omega-3 fatty acids into the bloodstream,” says Routhenstein.

Because 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, it is best to consume omega-3 supplements with meals that contain a source of dietary fat. This can include avocado, olive oil, fatty fish, cheese, nuts or seeds. 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.

Timing

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,” says Moon. 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.

Consistency

To optimize your omega-3 levels, Routhenstein adds that consistency is key. One study 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.

Our Expert Take

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. And be consistent in taking your supplement. 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 a healthcare practitioner, like a registered dietitian, to determine if you need to supplement in the first place.