How well omega 3 is absorbed depends on how and when you take it (and of course on the quality of the oil). Many people wonder whether omega 3 should be taken with a meal, what the best time of day is and whether capsules differ from liquid oil.
In this article you will read how to take omega 3 practically, effectively and easily, tailored to your daily routine
What is omega 3 used for?
Omega 3 is a collective name for several polyunsaturated fatty acids that the body cannot produce itself, including EPA and DHA. These fatty acids occur naturally mainly in oily fish. People who eat little or no oily fish can therefore benefit from an omega 3 supplement.
Omega 3 fatty acids play a role in various processes in the body:
- DHA helps maintain sharp vision and is an important building block for the brain
- EPA and DHA are good for the heart and support normal blood pressure and normal blood triglyceride levels.
Why taking omega 3 with a meal is important
Omega 3 consists of fatty acids and is absorbed most efficiently when taken during a meal that contains fat. If omega 3 is taken on an empty stomach, absorption can be somewhat less efficient and some people may experience mild stomach or intestinal complaints.
Are you eating something small? Then it is wise to wait until a larger meal, so that your body can absorb the fats as well as possible.
When to take Omega 3: morning or evening?
There is no “best” time to take omega 3. Morning, afternoon and evening are all suitable, as long as it happens with or after a meal.
Some people like to take omega 3 with breakfast or lunch, others prefer to do it with dinner. The most important thing is to choose a moment that fits well with your daily routine, so that you can keep using it consistently.
How flexible is omega 3 in use?
Many people take omega 3 daily at a fixed time, and that is a fine way to fit it into the routine. But the good news is: omega 3 does not necessarily have to be taken at exactly the same time every day to be effective. If you forget to bring it along once, on a weekend away for example, you can simply take an extra large spoonful when you get home.
Omega 3 consists of fatty acids that are well absorbed by the body and can then be stored. This allows the body to use these fatty acids when needed. In practice, this means that a regular intake over time is more important than the exact moment or the exact day.
Would you rather not take a supplement every day? Then a less frequent intake, such as a higher dose a few times a week, can also fit your lifestyle well. Many people choose a daily intake because it is easy to keep track of, while others prefer to take it a few times a week. Both approaches are fine, as long as the total intake over time is sufficient.
When do you notice an effect?
It is good to know that regular intake does not mean that the effect of omega 3 is immediately noticeable. Although EPA and DHA are well absorbed after intake, these fatty acids gradually build up in the cell membranes of all your body cells. This process takes time, which means any noticeable effects usually only become visible after a few weeks to months.
Exactly how fast this goes depends, among other things, on the intake, the intended effect and the starting value of your omega 3 status, which can be determined with an Omega-3 index test.
Omega 3 capsules or liquid oil: which is the best choice?
Whether you are better off taking a capsule or liquid oil mainly depends on what you find comfortable in daily use. Both forms contain the same omega 3 fatty acids and are equivalent in quality. So the choice is not about what works better, but about what is most practical for you or your family.
- Capsules are tasteless, easy to take with you and provide exactly the same dose every day.
- Liquid oil is ideal for those who do not want to or cannot swallow capsules, for children, or for people who prefer to add the oil to their smoothie or yogurt.
Important to know: there is sometimes the idea that liquid oil would be fresher than oil in capsules. Although this is sometimes claimed by brands that do not offer capsules, the production process of capsules is not really detrimental to the quality. That idea is incorrect. The quality is determined by the oil itself, not by the form in which you take it. Good producers fill capsules and bottles with exactly the same fresh oil.
Do you want help finding the Omega 3 supplements you need? Then check out the product finder.
Tips from team Arctic Blue
In practice, we have tried different ways to easily add the fish oil and algae oil to our food. This is what we like ourselves:
- mixing it into yogurt or quark
- adding it to a smoothie
- stirring it into warm or cold porridge or oatmeal
- mixing it into cottage cheese
- adding it to a fresh salad
Do you prefer capsules? Then simply take them with water during or after a meal.
What this means for you
Omega 3 is a supplement that easily adapts to your lifestyle. Whether you take it daily or dose it a bit more flexibly, the most important thing is to choose a way that you can easily sustain.
Have you taken less for a period, for example during a holiday? No problem. You can simply pick up the intake again afterwards. And if you like, take a double dose for a week
The most important thing to remember: preferably take omega 3 with or after a meal that contains fat. This ensures the best absorption and the most comfort.
PS. Arctic Blue liquid oil or capsules will never cause burping after intake. We call this the 100% no-burp guarantee. We can guarantee this because we always work with fresh (that is, non-oxidized) fish oil or algae oil.
