When is the best time to take fish oil?

Fish oil contains the fatty acid omega-3. Omega-3 provides many health benefits, from helping to lower the risk of heart disease and cardiovascular conditions to having anti-inflammatory properties. These anti-inflammatory properties might help reduce the risk of cancer and depression.

Evidence suggests that it doesn’t matter much when you take fish oil, but it’s better absorbed by your body when you take it with food.

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When is the best time of day to take fish oil?

You can take fish oil at any time of the day. But to get the most benefit and lower the chances of adverse effects, you may consider taking the supplements with a meal that has dietary fats. Taking fish oil this way can lower the risk of acid reflux, one of the common side effects of fish oil. 

According to a 2018 review, expert opinions are divided, but the bioavailability of fish oil and omega-3 fatty acids may be higher when taken with a meal that contains dietary fat.

This may mean that your body will more easily absorb omega-3 when you take it with a meal that has fat. So you could choose to take it with a meal that contains more fats. This can be in the morning, afternoon, or evening, depending on your own meal schedule.

You can still take fish oil at night without negative effects. It may just be more beneficial to take it with a fatty meal rather than right before you go to sleep.

Different ways to take fish oil

You can get omega-3 fish oil through your diet by eating around 8 ounces (oz) of fatty fish each week.

Fish that are high in beneficial oils

Fatty fish are high in omega-3, and these fish include:

• salmon
• sardines
• mackerel
• anchovies
• black cod, also known as sablefish
• herring
• bluefin tuna
• striped bass

Certain shellfish, including mussels, oysters, and crab, are also good sources of omega-3.

Plant-based omega-3

If you follow a vegan or vegetarian diet, or if you dislike the taste of seafood and fish, you can find omega-3 fatty acids in some plant-based foods.

However, the type of omega-3 fatty acid found in these foods, alpha-linolenic acid (ALA), is not the same as those found in seafood, which is eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

ALA does benefit the body but does not have the same benefits as EPA and DHA. The body can convert ALA to EPA and DHA, but how well this works differs from person to person.

For people following a vegan diet, the primary sources of EPA and DHA are red seaweed or metabolically engineered microalgae species.

Here are some plant-based foods that contain ALA:

• flaxseed
• soybean oil
• chia seed
• canola oil 
• English and black walnuts 
• red seaweed
• some canned beans, like baked, refried, or kidney beans
• edamame

Other foods such as eggs, certain meats, and dairy products also contain smaller amounts of omega-3.

Supplements

Around 8% of adults in the United States take omega-3 supplements. So if you don’t get enough omega-3 from your diet, you may consider taking supplements instead.

Omega-3 supplements come in capsules and liquid form. A supplement dose typically contains 1 gram (g) of fish oil and differing amounts of DHA and EPA.

The Food and Drug Administration (FDA) suggests limiting the intake of DHA and EPA from supplements to no more than 5 g to reduce the risk of bleeding. But it’s best to check with a doctor for a dosage that’s right for you.

Can medications help with low omega-3 levels?

In the United States, omega-3 deficiencies are very rare.

But if a doctor confirms you have a deficiency, they may prescribe icosapent ethyl (Vascepa) and omega-3-acid ethyl esters (Lovaza). These are the only current FDA-approved medications.

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Summary

There isn’t a specific time of day to take fish oil. But according to research, it’s best to consume fish oil with a meal containing fats. Taking fish oil with fats raises the bioavailability of omega-3, meaning that your body can absorb it more efficiently.

Fish oil and the omega-3 fatty acids it contains have many health benefits, such as helping to lower the risk of developing heart disease. 

Omega-3 can be found in different types of fatty fish, including salmon and mackerel. You can find other types of omega-3 in plant-based foods like chia seeds, seaweed, and nuts. 

You can usually get the amount of omega-3 you need through what you eat. But if you’re getting less than the recommended amount, you can consider taking omega-3 supplements.

Before taking a supplement, consider talking with a healthcare professional to ensure it doesn’t interact negatively with any medications you’re already taking.

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