Omega-3 fatty acids are an important part of the human diet and they play an important role in many body systems, including heart, brain and joint function. These fats – found in a variety of foods such as fish, flaxseeds and walnuts – are known for their anti-inflammatory properties and possible reductions in the risk of diseases such as heart disease and even arthritis. Despite the presence of omega-3s in food, supplementation may be necessary for some because omega-3 deficiency is associated with depression, reduced learning ability and a higher risk of certain types of cancer. If you’re curious about whether a supplement is right for you, talk to your doctor or registered dietitian.
If you choose to supplement, it’s important to get the most of your omega-3 supplement by prioritizing bioavailability. In this article, we look to the advice of registered dietitians on the best time to take omega-3s as well as other factors to improve their absorption.
Factors to consider
type
There are three main types of omega-3 fatty acids: EPA, DHA and ALA. EPA and DHA, which are often found in fish oil and algae oil, are usually easier for the body to use.
ALA, often found in plant-based sources such as flaxseed, walnuts and chia seeds, needs EPA and DHA in the body before it can be used. However, this conversion is fairly inefficient, with only a small amount of ALA being converted to EPA and DHA. Because of this, it is recommended to look for EPA and DHA in omega-3 supplements if you avoid animal products.
resources
As you shop for omega-3 supplements, you’ll notice that the sources of these essential fatty acids vary. Research shows that attractiveness varies depending on the source so it’s key to keep this top of mind when shopping. Below are the three most common sources of omega-3 supplements.
- Fish oil: While fish oil is rich in EPA and DHA, it is recommended to choose high-quality fish oil to avoid contaminants such as heavy metals.
- Krill Oil: Krill oil also provides EPA and DHA, but as registered nutritionist Kailyn Murphy MS, of Third Eye Nutrition notes, “krill oil has been shown to be more bioavailable than fish oil.” Additionally, krill oil contains the powerful antioxidant astaxanthin which has been shown to help reduce oxidative stress.
- Algae Oil: Algae oils, on the other hand, are made primarily of ALA, with some types fortified with EPA. These options are plant-based, making them a great choice for those following a vegetarian or vegan diet.
Whenever possible, prioritize third-party certified supplements for safety and label accuracy.
Level of activity
Level of physical activity is an important factor to consider when determining omega-3 supplementation needs, as it directly affects the body’s demand for this essential fatty acid. For athletes, the anti-inflammatory properties of omega-3s can be especially beneficial. “Supplementation with omega-3 has been shown to increase performance, improve recovery, reduce muscle soreness and reduce the risk of injury,” notes Murphy.
Conversely, less active individuals may have different omega-3 needs. However, Murphy adds, “I recommend all my athletes and most of my non-athletes take a fish oil or omega-3 fatty acid supplement” because most Americans don’t get enough through their normal diet. While anyone can benefit from the cardiovascular and anti-inflammatory effects, less active individuals may not need as many omega-3s as those with more active lifestyles.
Best time to supplement omega-3
Morning and evening
As Murphy notes, “More research is needed to make timely recommendations about omega-3 supplements. Mostly because bioavailability is difficult to measure. She added, “One study at dinner observed better cardiovascular health outcomes when supplemented with breakfast, and worse health outcomes when supplemented with breakfast, attributing these results to circadian rhythms and stomach acid oxidation when eaten on an empty stomach. Be”.
However, Whole Foods registered dietitian Jim Bachel-Schilbert, RD, brings up an interesting point, “For those who experience reflux and an unwanted fishy taste after taking omega-3s, I recommend Take half a dose before breakfast and half before dinner.
Time around meals
Perhaps most importantly, the presence of fat in the digestive system aids in the digestion and absorption of these essential fatty acids. Because omega-3s are fat-soluble, it is recommended to eat them with fatty foods to increase their bioavailability. As Bachtell-Shelbert explains, “It’s recommended to take an omega-3 supplement immediately before a meal that contains healthy fats. This prevents fat burning in the stomach and helps digest food better.” It encourages mixing.”
Murphy explains, “Omega-3s are best absorbed when eaten with food because our bodies produce enzymes that break down fat. [found in omega-3 supplements]”
Tips to Increase Omega-3 Supplement Absorption
Avoid eating foods with high fiber
It’s a good idea to avoid taking omega-3 supplements with high-fiber foods because fiber can make it harder for the body to absorb these nutrients, by binding to or reducing how well the body can absorb omega-3s. attracts For best results, it is recommended to take these supplements with meals that contain moderate to high levels of fat, but low levels of fiber.
Be persistent
These fatty acids work best when they build up to adequate levels in the body over time. Regular consumption of these supplements helps ensure a constant level of omega-3s in the body. Missing doses or taking them too soon may reduce their effectiveness and prevent their long-term benefits.
Check for updates
Murphy adds, “It’s also important to note that fish oil and other sources of omega-3 supplements can go bad over time. I recommend taking new supplements every 3 to 4 months to ensure Better absorption is ensured.
Freshening is important because these fatty acids are prone to oxidation, which can reduce their beneficial properties. Oxidized omega-3s even produce potentially damaging free radicals. Choose a small-sized bottle if you’re worried about them spoiling, and consider storing them in the refrigerator to extend their shelf life.
The bottom line
To maximize the benefits of omega-3 supplements, knowing the best time and being consistent are key. Omega-3s play an important role in many health systems, and their effectiveness can be influenced by how and when they are taken. Ensuring that the supplement is consumed with foods containing healthy fats can improve absorption, and regular consumption helps maintain adequate levels in the body for long-term benefits. Additionally, prioritizing freshness and avoiding high-fiber foods can help you get more of these essential fatty acids. Always talk to your doctor or registered dietitian before trying anything new to get individualized advice.
#time #omega #maximum #absorption #experts