![\"Evgeniia](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/02\/f436879df94c2a4b50d864d64266ca23.jpeg\"\/)
<\/p>\nReviewed by Dietitian Mandy Enright, M.S., RDN, RYT<\/p>\n
<\/p>\n
Evgeniia Siiankovskaia\/Getty Images<\/p>\n
Key Points<\/p>\n
Omega-3 fatty acids are essential for overall well-being and disease prevention.<\/p>\n
Supplement only if you’re not eating enough foods containing omega-3s.<\/p>\n
The best time to take an omega-3 supplement is with dietary fat, as it is absorbed better.<\/p>\n
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.<\/p>\n
Omega-3s<\/a> 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.<\/p>\n \u201cEPA and DHA omega-3s, which are present in every cell of the body, play crucial roles in promoting heart, brain, eye and prenatal health,\u201d says Michelle Routhenstein, M.S., RD, CDCES<\/a>, a 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.<\/p>\n 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\u2019re 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.<\/p>\n Type of Omega-3 Supplement<\/p>\n Omega-3 supplements<\/a> 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.<\/p>\n However, some omega-3 supplements are processed into ethyl esters, a form that\u2019s more difficult for the body to absorb, says Maggie Moon, M.S., RDN<\/a>, a brain health nutrition expert. Regardless, even though these supplements are not as well-absorbed, they may still help improve your EPA and DHA levels.<\/p>\n Given all this information, the top choice is the triglyceride form of an omega-3 supplement. Look for this information on the product label.<\/p>\n Dietary Fat<\/p>\n 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,\u201d says Routhenstein.<\/p>\n 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\u2019s effectiveness, it is best to consume omega-3 supplements with meals that contain a source of dietary fat<\/a>. This can include avocado, olive oil, fatty fish, cheese, nuts or seeds. Moon recommends taking your supplement with omega-3-rich foods\u2014sustainable seafood like anchovies that contain EPA and DHA and plant-based sources like walnuts with ALA\u2014to ensure a balanced intake of all three omega-3 fatty acids.<\/p>\n Timing<\/p>\n Whether you prefer to take the supplement in the morning or evening, the good news is that any pocket of the day can work. \u201cWhen it comes to absorption, the time of day matters less than what you\u2019re eating along with the omega-3 supplement,\u201d says Moon. The choice is ultimately yours, but there are some considerations to find the time that\u2019s best for you.<\/p>\n 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<\/a> and take the supplement on an empty stomach, you\u2019ll likely absorb less of it\u2014and you may experience digestive discomfort, too, both dietitians explain.<\/p>\n Pairing your omega-3 with dinner may also make sense, depending on your eating habits. \u201cDinner 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,\u201d says Moon. One potential side effect of taking omega-3 supplements is heartburn<\/a>, and symptoms can become more intense when you lie down for sleep. If that\u2019s you, then nighttime may not be ideal.<\/p>\n Ultimately, the best time to take an omega-3 supplement is when you\u2019ll 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\u2019t be afraid to make changes until you find a time that fits.<\/p>\n Consistency<\/p>\n 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\u2019t forget) is important.<\/p>\n Our Expert Take<\/p>\n 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.<\/p>\n