Optimal timing for omega-3 intake

Omega-3s are essential fatty acids that play a vital role in the body's health, particularly for the heart, brain, and joints. The body can’t produce omega-3s on its own, so we need to get them from food or supplements. Omega-3 is mainly found in fish like salmon and sardines, as well as in some plant sources like flaxseeds and chia seeds.


What are the main sources of omega-3?

Omega-3 fatty acids are mainly found in:

  • Fish, especially salmon, tuna, and sardines
  • Vegetable oils, such as flaxseed oil and soybean oil
  • Fortified foods, including certain types of eggs, yogurt, juices, and milk.

The concentration of omega-3s in fish is influenced by:

  • Their diet.
  • Their environment, including fish farms or natural habitats like seas and rivers.
  • The part of the fish that is consumed.
  • The fishing season.


    Benefits of omega-3 according to scientific studies

    Omega-3s are considered one of the most important essential supplements, as research has shown their effective role in supporting heart health and reducing inflammation. A study published in The New England Journal of Medicine indicated that taking omega-3s lowers the risk of heart attacks and reduces bad cholesterol (LDL), while also enhancing the elasticity of blood vessels, which helps improve blood pressure and regulate heartbeats.

    Other research, such as a study from the American Journal of Clinical Nutrition, found that omega-3s can improve mental health and reduce symptoms of depression, showing a link between low omega-3 levels and higher rates of depression and anxiety.



    Risks of omega-3 deficiency

    A lack of omega-3 fatty acids can lead to various problems, such as

    • Difficulty concentrating and maintaining attention.
    • Joint pain and foot cramps.Menstrual disorders in women.
    • Issues with hair, nails, and skin.
    • Fatigue and sleep disturbances.


    Best time to take omega-3

    Now that we know how important omega-3s are for overall body health, how can we benefit from them, and when should we consume them? It’s best to take omega-3 with a meal that contains fat, as fats improve the absorption of omega-3. You can take omega-3 supplements in the morning with breakfast or in the evening with dinner. If you're taking large doses, it might be a good idea to spread them out throughout the day to avoid potential side effects like nausea.
    In general, it’s recommended to consult a doctor before starting any supplement to ensure the right dosage for your health condition