Why is it better to take your omega-3 at the same time as eating a high-fat meal? Is it a way of minimising any side-effects or does it improve their efficacy?
It’s true that omega-3 fatty acids, particularly those contained in fish oil supplements, are best absorbed by the body when taken alongside a high-fat meal (1). It’s also better to take them at the start of the meal, to prevent any potential gastric problems.
A lipid-rich meal stimulates the production of bile acids: produced by the liver, these help to emulsify essential long-chain fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are the main omega-3 fatty acids found in the various omega-3 supplements available (fish oil, krill oil, calanus oil...).
Once emulsified in this way, the long-chain fatty acids are easier to digest by lipases, pancreatic enzymes which act at the upper level of the intestine (2) and which facilitate their absorption.
Some marine-source omega-3 supplements can produce adverse effects such as burping, acid reflux, bad breath, and a fishy after-taste … Such effects are mainly due to undue oxidation (3) of the fatty acids. To some degree, oxidation is normal, but it can become excessive during the various production and preservation stages of fish oil-based supplements.
To avoid these effects, be sure to choose supplements of EPA and DHA fatty acids in their natural form (triglycerides). It’s more expensive than the synthetic form (ethylic esters), but studies show that it’s easier to digest (there’s no release of ethanol) and twice as bioavailable. It’s a good idea to choose supplements that contain antioxidants too, especially tocopherols (ie, vitamin E), to minimise oxidation and maximise preservation.
In addition, taking these supplements at the start of a meal reduces the time they take to pass through the stomach and thus minimises the risk of unwelcome gastric effects.
EPA and DHA have proven beneficial effects:
In the case of therapeutic use, it’s essential to seek advice from your pharmacist in order to take the right dose for your particular situation.
References
drv.motscles
You must be connected to your account to leave a comment
Be the first to review this article
423 Days
I always get my order in a timely manner.
CLARK Jodi
426 Days
The order was exactly what I purchased and came in quickly. My package was completely opened on one end and taped with packing tape, but it was all there with safety seals around the neck still. I hope the bottles still contain what I ordered.
REAGAN
428 Days
great description of products & their uses.
Barb M.
429 Days
You have a good product, Berberine, that works, at least it does for me. Price is reasonable and shipping is ok!
FRAKES James
429 Days
Excellent experience and quality products!
Robert Maddox
431 Days
Fast service, great price, excellent products
Vicki Bryant
432 Days
This purchase was in responce to my inquiry of a different supplement. Great staff.
Larry
434 Days
High end products. Fast and easy delivery. Trustworthy company. Great!
BUISSON Laurence
436 Days
Order always right and in a timely manner
Derek Osburn
437 Days
Got fast delivery.
Stephanie Kyle
439 Days
Arrived as promised
MITCHELL Rachel
439 Days
Excellent produt line and service! Very satisfied!
Bropain
442 Days
Had a meniscus tear a couple months ago, think this helped it heal faster
NYBERG Leah
443 Days
Educational. I am learning of new supplements for old problems.
Larry
447 Days
Easy and reasonable price
Cindy Vogel