The Right Time to Take Fish Oil Supplements to Reap All the Benefits
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Another day browsing the internet, another supplement that you're convinced you just have to try. Fish oil supplements are having their moment in the spotlight — and a quick online search pulls up promises of boosted heart health, better mood control and more youthful skin (plus many more benefits.).
“Fish oil is widely recognized for its high content of omega-3 fatty acids,” says Brittany Werner, MS, RDN, LDN, a registered dietitian nutritionist and director of coaching at Working Against Gravity. Omega-3s are crucial for overall health and keeping tabs on inflammation.
But are these golden capsules really a magic bullet, or just all hype? Before we share what we found out, remember this bit of advice before taking any new supplement: Always talk to your doctor or a dietitian, first, who can help you decide if a fish oil supplement is right for you, and the right dose.
Now, here's everything to know about fish oil supplements, including the best time to take it to maximize benefits.
What is fish oil?
Fish oil is simply a dietary source of omega-3 fatty acids, that nutrient that's prized for its anti-inflammatory properties. “Omega-3s are believed to contribute to heart health by potentially reducing triglycerides (fats in the blood) and lowering blood pressure," says Werner. "And DHA, a type of omega-3 fatty acid, is a crucial component of brain cell membranes, so is believed to play a significant role in cognitive function.”
What are the benefits of fish oil?
Regularly consuming fish oil may lower your odds of getting a blood clot, dial down inflammation, help prevent plaque from developing in heart arteries and contribute to healthy blood pressure and cholesterol levels, according to Mayo Clinic. It may also help with rheumatoid arthritis pain and disease activity, say other studies.
But research is mixed and still hasn't settled the debate of whether fish oil supplements provide as much benefit as consuming fish oil from whole food sources — a.k.a. actual fish. The amount of fish oil that supplements contain also varies.
If you and your doctor do decide that you want to give fish oil supplements a shot, always look for a quality supplement brand with recognized third-party testing certifications that can verify the quality of what you’re buying (NSF and USP, for example, ensure that a supplement contains what it says it does and that it doesn’t have unacceptable levels of impurities). A recent study found that almost three-quarters of the 2,800 fish oil supplements tested had at least one unproven health claim on the label.
When is the best time to take fish oil supplements?
“To be honest, there is no evidence-based recommendation on the best time to consume fish oil,” says Anita Mirchandani, MS, RN, CPT, a registered dietitian nutritionist and certified personal trainer in New York City. “There could be a positive association with taking fish oil at night and better sleep quality, but more research is needed to say for sure."
What's more important than the time you take a fish oil supplement is that you take it consistently to give you the best chance of reaping a benefit — so choose a time when you know you'll remember to take it.
You can also try taking fish oil pills with food, since some people say the aftertaste gives them the ick. “Many people prefer taking fish oil supplements with meals to minimize the risk of fishy aftertaste or gastrointestinal discomfort,” says Werner. “Taking a supplement with a meal that includes some dietary fat may also enhance the absorption of its omega-3 fatty acids.”
Are there risks to taking fish oil supplements?
Yes, which is yet another reason why it's so, so important to consult a doctor or dietitian before taking any new supplement. Perhaps unsurprisingly, you shouldn't pop fish oil pills if you're allergic to seafood.
Fish oil supplements could also make some of your important health numbers go up, such as cholesterol and blood sugar, Michandani says, so "it's not advisable to take fish oil if you have a pre-existing cardiac condition or have been diagnosed with diabetes." Omega-3 fatty acids can also have a mild blood-thinning effect, explains Werner, so "people taking blood-thinning medications or those with bleeding disorders should consult a healthcare professional before adding fish oil supplements to their regimen.”
Fish oil could also interact with several medications, including anticoagulants, certain contraceptive drugs, blood pressure meds and vitamin E supplements, Mirchandani adds. Fish oil supplements may also produce undesired side effects such as bad breath, heartburn, nausea, diarrhea or a rash.
The bottom line: The best way to reap the benefits of omega-3s is to get them through whole foods that contain them, such as oily fish, nuts and seeds, flaxseed and chia seeds and plant oils. “Aim for at least two servings of fatty fish per week,” says Werner. “Seeds can be sprinkled on cereals, added to smoothies, or mixed into yogurt or oatmeal. Incorporate nuts into your diet by eating them as a snack, adding them to salads, or using them in baking." And if you decide to give fish oil supplements a try, always talk to a medical professional first.
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