Health Reference LibraryWhen is the best time to take omega 3, and should you take it with food?
This entry is part of the Nutri Tailor Health Reference Library — cited research on supplements, nutrients and adjacent areas of health.
Summary
With the meal that contains the most fat, whatever time of day that is. EPA and DHA need bile and the same digestion as the rest of a meal, and absorption from fish oil roughly doubles when the capsule arrives with dietary fat, so lunch or dinner beats a black coffee at breakfast. The hour itself has no effect in any trial; the omega 3 index builds over three to four months of daily dosing. Taking the capsule at the start of the meal rather than the end, and keeping the bottle in the fridge, reduces fishy burps.
Effective dose
Daily for three to four months before judging by the omega 3 index. A missed day is nothing; the tissue levels change slowly in both directions.
Timing
With the meal that contains the most fat, whatever time that is. Absorption of EPA and DHA from fish oil roughly doubles when the capsule arrives with dietary fat, because the oil needs bile and the same digestion as the rest of the meal. For most people that is lunch or dinner rather than a black coffee at breakfast. Time of day itself has no effect in any trial; the omega 3 index builds over months of daily dosing, not hours.
Interactions
Always with food, and a fatty meal is best: eggs, fish, olive oil, avocado, nuts or dairy. Taking the capsule at the start of the meal rather than the end reduces fishy burps, as does keeping the bottle in the fridge.
Practical framework
From the Nutri Tailor range: [Omega 3 capsules](/products/omega-3), 330 mg EPA and 220 mg DHA; [Krill Oil](/products/krill-oil), 68 mg EPA and 30 mg DHA, all made in the UK. This is a summary of published research, not personal health advice. Talk to your GP or a registered nutritional therapist before changing what you take, especially if you are pregnant, have a diagnosed condition or are under ongoing care.
Common misconceptions
That the hour matters more than the habit: for omega 3 the daily total and the weeks of use decide the result. That an empty stomach is always better: for omega 3 the answer is above, and comfort keeps people taking it.
Sources
- National Institutes of Health Office of Dietary Supplements. NIH Office of Dietary Supplements — Omega-3 Fatty Acids Health Professional Fact Sheet. NIH Office of Dietary Supplements (US government).