Key Takeaways
- Take omega-3s with fat-containing meals to ensure proper absorption.
- Vitamin D interacts with omega-3s in ways that support overlapping functions and may support similar benefits, while vitamin E protects them from oxidative damage.
- Make sure to talk to your healthcare provider before combining supplements.
Omega-3 fatty acids support heart, brain, and inflammatory health and are found naturally in fatty fish, such as salmon, or in supplement form. Taking omega-3s with fat-containing meals supports absorption, while vitamin E helps protect their stability, and vitamin D has some overlapping effects.
Fat-Containing Foods Aid Omega-3 Absorption
Omega-3s are fat-soluble, which means they dissolve in fat rather than water. Take omega-3s with meals, especially those containing healthy fats like avocado or nuts, to support their absorption.
If the body doesn’t properly absorb them, you may not fully benefit from taking them. Other factors that influence omega-3 absorption include:
- Overall digestive health
- The form of omega-3 being taken
- Whether they are taken with other supplements
Vitamin D May Support Omega-3 Benefits
Vitamin D and omega-3s are often found together in fish containing high fat content, such as salmon. Both play key roles in immune function and heart health.
Some research suggests that omega-3s may help improve vitamin D activation and increase its levels in the body. Vitamin D and omega-3s also share overlapping roles in inflammatory and immune pathways.
Both vitamin D and omega-3s are individually associated with:
- Enhance immune system balance
- Support heart health
- Reduce inflammation
Some supplement formulations include both nutrients. For optimal absorption, take omega-3s and vitamin D supplement with a meal containing healthy fats.
Vitamin E Helps Protect Omega-3s
Vitamin E is an antioxidant that protects omega-3s from oxidative damage, which is cellular damage caused by unstable molecules. Taking them together helps maintain omega-3 stability, which is important for their intended function.
When omega-3s are taken with vitamin E and carotenoids, they may be associated with modest improvements in memory in older adults. A clinical trial found that daily supplementation significantly improved working memory performance compared to a placebo.
Some formulations of omega-3 fatty acids may contain vitamin E. Because high doses of vitamin E can increase bleeding risk, stick to recommended amounts unless advised otherwise by a healthcare provider.
How to Get the Most Out of Your Omega-3 Supplement
As with any supplement, it’s important to consider the quality of the omega-3 product, appropriate dosing, and potential interactions with other medications.
To maximize the benefits of omega-3s:
- Take omega-3s with fat-containing meals.
- Split doses if needed to reduce side effects.
- Check labels for added ingredients.
Safety Considerations
Omega-3s are generally safe for most people, but combining them with other supplements should be done with caution and under the supervision of a healthcare provider.
Be mindful if you:
Always consult a healthcare provider before starting any new medications or supplements, and before combining omega-3s with other supplements, especially at higher doses.
In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label.
When choosing a supplement, look for products independently tested or certified by organizations such as NSF, U.S. Pharmacopeia, or ConsumerLab.com. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
:max_bytes(150000):strip_icc()/headshot-db507711b55a42bf933c3fb49d802009.jpeg)