What Happens When You Take Omega-3s and Probiotics Together?

Pair probiotics with omega-3s for synergistic benefits: the combined effect of these supplements is greater than the sum of their individual perks.

1. Your Gut Health May Get a Boost

• The balance between good and bad bacteria in your digestive tract (gut microbiome) is crucial to your overall health.
• Having a bacterial imbalance in the gut (dysbiosis) is associated with chronic health conditions, including type 2 diabetes, heart disease, and cancer.
• Research has shown that improving gut health may also support your metabolism, immune system, cognitive function, and other aspects of overall well-being.
• Both probiotics and omega-3s can boost digestive system health by increasing good bacteria in your intestines and reducing bacteria that cause disease.
• These supplements may also help reduce swelling (inflammation) in the digestive tract through different pathways.
• Because omega-3s function as prebiotics, taking them with probiotics produces what’s called a synbiotic effect: improved intestinal health versus what either supplement can do alone.

2. Your Levels of Inflammation May Be Reduced

• Both omega-3 fatty acids and omega-3s lower inflammation markers in the body, such as interleukin-6 and C-reactive protein. High levels of these markers show that the body is responding to pain and swelling.
• An imbalance between good and bad bacteria in the gut can cause a chronic state of mild pain and swelling.
• Supplementing with omega-3s and probiotics, or incorporating them into the diet, may help improve health conditions associated with this type of persistent inflammation. These include type 2 diabetes, high cholesterol, metabolically active steatotic liver disease (MASLD), and colon cancer.
• Taking omega-3s with probiotics may also help mitigate some of the effects of aging-related inflammation, though more research is needed to confirm this.

3. Your Liver Function May Be Supported

• Omega-3s help protect the liver by reducing cholesterol and triglycerides that harm liver cells.
• Probiotics help support the liver by balancing gut bacteria. Most of the blood supply to the liver originates in the intestinal tract, so an imbalance in the intestinal bacteria can lead to liver disease.
• The combination of omega-3 fatty acids and probiotics enhances liver function in people with MASLD, a chronic liver disease.
• Animal studies also show that taking omega-3s with probiotics can reduce liver fat and slow the progression of MASLD.

4. Your Muscle Strength May Get a Boost

• A study of 60 elite swimmers found that combining probiotics with omega-3 fatty acids increased muscle strength.
• Although more research is needed, the combination appears to be effective by improving gut health, which is often disrupted in athletes, reducing inflammation, and enhancing muscle recovery.
• This research is preliminary, and further research is needed to confirm these results.

What Are Probiotics and Omega-3s?

• Probiotics are live microorganisms (bacteria and fungi) that are found in foods like yogurt.
• Probiotics improve gut health and reduce swelling (inflammation) and cholesterol levels. They also help the body absorb (take in) omega-3 fatty acids.
• Omega-3 fatty acids are found in plant and fish oils. They include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
• Omega-3s help protect against heart disease. They can also act as prebiotics (fuel that helps probiotics grow).

Are Probiotics and Omega-3s Safe for Me?

• Consuming omega-3s and probiotics through your diet or as dietary supplements is safe for most people.
• Note that taking these supplements together may cause mild gastrointestinal side effects, such as gas, bloating, nausea, or stomach pain.