When to take Omega-3 | PlanYourVitamins.com

What is omega-3 good for?

Short answer: Omega-3 has potential benefits for cardiovascular health, depression, anxiety, bone health, joint health, inflammation, skin health, sleep quality, eye health, pregnancy, ADHD and mental health.

Omega-3 fatty acids, often simply called omega-3s, are what are known as polyunsaturated fatty acids (PUFAs) that serve a variety of essential functions in cells throughout your entire body. In fact, omega-3s form an integral part of your cell membranes, as well as supporting interactions between different cells.

As we are unable to produce the amount of omega-3s that we need in order for our cells to function correctly, we must obtain them from our diet. Fatty fish such as mackerel, herring and anchovies are some of the most important sources of omega-3s, and you have no doubt seen that omega-3 supplements often come in the form of fish oil, or alternatively, krill oil.

Role in cardiovascular health

One of the main aspects of our health which omega-3s are promoted for is cardiovascular health, and the reason for this is that omega-3s help lower blood levels of triglycerides, a main driver of atherosclerosis, strokes and heart disease. Omega-3s are also known to regulate cholesterol levels and lower blood pressure levels.

In fact, studies repeatedly demonstrate that optimal omega-3 intake reduces the risk for cardiovascular diseases, heart arrhythmias and dangerous blood clots.

Role in eye health

Proper omega-3 intake is also associated with optimal eye health, as one specific type of omega-3 called DHA actually forms part of your eye's retina. An insufficient intake of omega-3 can result in eye problems, including an increased risk of macular degeneration, which is a leading cause of permanent eye damage and blindness across the globe.

Role in bone & joint health

Omega-3s also seem to improve bone strength by increasing the amount of calcium that enters your bones, and omega-3 supplementation could also contribute towards treating joint conditions such as rheumatoid arthritis and osteoarthritis. According to one review involving six studies, omega-3 supplementation was able to significantly reduce pain and inflammation in people who were suffering from osteoarthritis.

Omega-3's anti-inflammatory properties shows promising results for treating joint conditions such as osteoarthritis.

Benefits for sleep quality

It has also been found that low levels of omega-3 are associated with low levels of melatonin, a hormone that is important for sleep. Studies also show that omega-3 supplementation improves symptoms in people who are suffering from insomnia, sleep disturbances or poor sleep quality.

Role in skin health

Omega-3 is also known to benefit out skin by promoting proper skin hydration, offering protection against pre-mature skin aging, and also reducing the risk and severity of acne.

Role in mental health

In addition to its benefits on our physical health, omega-3 fatty acids also form a fundamental part of our mental health. Studies indicate that consuming omega-3s regularly lowers the risk of depression and anxiety, and that omega-3 supplementation improves symptoms in people that suffer from these often debilitating conditions.

Also, some research indicates that children with ADHD, a behavioral disorder typically characterized by restlessness, impulsivity and lower attention spans, actually have lower levels of omega-3 in their blood than children who do not have ADHD. Furthermore, several studies show that omega-3 supplementation can reduce these symptoms.

On a related note, omega-3s are known to be crucial for healthy brain growth and development in infants and also during pregnancy. Sufficient omega-3 intake during pregnancy is directly linked to improved cognitive development in the child, as well as improved social skills.

Further health benefits of omega-3 supplements

Lastly, emerging research shows that omega-3s and their ability to reduce inflammation could play an important role in cancer prevention, and also a reduction in the risk of developing neurological diseases such as Alzheimer's disease and dementia.

I don't know about you, but after looking into the benefits of omega-3s I suddenly feel like having some mackerel for dinner!

When should I take omega-3?

Short answer: Omega-3 is best taken with a meal, at any time of day, preferably including fatty foods (fish, meat, eggs, dairy, avocado, olive oil, nuts, seeds).

The best time to take omega-3 fatty acid supplements is with any meal, night or day, that contains dietary fat, as this makes it much easier for the body to absorb them.

What does omega-3 combine well with?

Short answer: Omega-3 has been shown to work well together with astaxanthin, B-complex, choline, evening primrose oil, grape seed extract, magnesium, omega-6, pumpkin seed oil, vanadium, vitamin B6, vitamin B8, vitamin B9, vitamin B12, vitamin C, vitamin D and vitamin E.

Omega-3 with magnesium

Magnesium is a popular choice for combining with omega-3 supplements, due to the way in which they compliment each other in terms of cardiovascular health.

While omega-3 lowers triglyceride levels, regulates blood pressure, and reduces the buildup of dangerous plaques in our arteries, magnesium helps to expand the blood vessels, lowering blood pressure even further. This could be particularly helpful for people suffering from high blood pressure or other cardiovascular conditions.

Omega-3 with vanadium

Vanadium is another mineral that combines well with omega-3 supplements. Multiple animal studies have shown positive results when it comes to preventing the spread of cancerous cells and promoting the death of cancerous cells death, as well as protecting DNA.

Omega-3 with vitamin D

Omega-3 is known for its anti-inflammatory effects, and studies suggest that combining omega-3 supplements with vitamin D shows a significant reduction in blood markers that are associated with inflammation, as well as keeping insulin levels in check, while simultaneously increasing levels of good cholesterol.

Omega-3 with vitamin C

A similar reduction in inflammatory markers was noted when combining omega-3 supplementation with vitamin C.

Omega-3 with vitamin E

Likewise, studies show that the anti-inflammation properties of omega-3 are even more effective when combined with vitamin E, which is also known to reduce inflammation.

That said, it is not advisable to take this combination in large amounts, as too much omega-3 is known to actually reduce the amount of available vitamin E in the body. Furthermore, both omega-3 and vitamin E exhibit blood-thinning qualities, so moderation is advised.

Omega-3 with grape seed extract

One study that combined omega-3 fatty acids with grape seed extract demonstrated a significant improvement to insulin levels and blood triglyceride levels, compared to when the two supplements were taken separately.

Omega-3 with choline

Omega-3 has also been found to interact positively with choline when both are taken together, including an improvement in brain health and eye health, and to a much greater degree than when they were taken separately.

Omega-3 with omega-6

One thing about omega-3s that is easy enough to forget is that it has a counterpart, known as omega-6 fatty acids, and it is very important to maintain a healthy balance of both. Not only that, but studies actually show that taking both types of fatty acid together is more effective than taking them individually.

Evening primrose oil or pumpkin seed oil are a good examples of an omega-6 fatty acid supplement that pairs well with omega-3, although there are several others worth investigating.

Omega-3 with B vitamins

Also, synergistic properties between omega-3 fatty acids and B vitamins are well documented, and enough omega-3 fatty acids and B vitamins must be present in our body for our brain to function optimally.

One study involving vitamin B8 (also known as inositol) indicated a significant improvement in symptoms of depression when combined with omega-3 supplementation than when either was taken alone.

Studies also show that when combined with B vitamins, omega-3 supplementation was able to lower levels of homocysteine in the blood to a greater extent than when omega-3 was taken by itself, reducing the risk of cardiovascular diseases.

What should I avoid taking omega-3 with?

Short answer: Avoid taking omega-3 supplements at the same time as garlic extract or blood thinners.

Avoid with garlic extract

As omega-3 supplements are known to have a potential blood-thinning effect, it is advised to avoid combining them together with other supplements with similar blood-thinning properties, such as garlic extract.

Avoid with blood-thinning medication

High doses of omega-3 fatty acids, such as those found in supplements, could exacerbate the anticoagulant or blood-thinning effects of certain medications, so it is best to take them separately to avoid this.

What are natural sources of omega-3?

If you are interested in achieving your daily omega-3 intake through your diet, rich sources of omega-3 include:

Herring
Mackerel
Salmon
Tuna
Sardines
Anchovies
Cod
Oysters
Flaxseeds
Chia seeds
Hemp seeds

Omega-3 data sources & further reading

Last updated by Asklepios on 30th January, 2025