When you are prescribed a new medication, it often comes with instructions on when and how to take it to maximize the efficacy of the medicine. While vitamins and supplements don’t always have these same instructions written on the bottle, it doesn’t mean there isn’t a way to take them to make sure you’re getting the most perks. This is true of fish oil, the oil extracted from fish like salmon, herring, tuna, and trout that is packed with good-for-you omega-3 fatty acids. So if you know the best time to take fish oil, 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—some recent studies have suggested that it may carry risks for people who don’t have cardiovascular disease, so it’s important to get the all-clear before you start taking it. Then once you do, follow the dietitian-approved tips below to maximize the absorption and benefits of the supplement.
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,” said 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 said.
How to take fish oil
You should “definitely take it with a meal that contains some fat,” said 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 eat one with much dietary fat, it may be best to wait until lunch or dinnertime to take your fish oil. According to the American Heart Association, other sources of healthy fats include tuna, salmon, almonds, peanuts, pumpkin seeds, chia seeds, avocado, and oils like avocado, canola, peanut, safflower, and sesame.
How much fish oil to take and what to look for in a supplement
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 noted that an ideal dosage is around 250 to 500 mg/day. Though “this number could be higher for those with cardiovascular risks,” White explained, 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 recommended choosing triglyceride or re-esterified triglyceride form, as opposed to ethyl ester, since these forms are closer to how omega-3s naturally exist in fish, making it easier for your body to digest and absorb (it should say this somewhere on the label). 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 said. You’ll find these certifications as icons or symbols on the label as well.
Study-proven 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 explained. Additionally, White said that taking fish oil may help:
Possible 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 explained. However, “If taken with a meal, side effects associated with fish oil supplements have been shown to be mitigated.” Better absorption and fewer side effects if you take it with a meal? Sounds like a plan!
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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