Omega-3 fatty acids play an important role in heart, brain and joint function. They have anti-inflammatory properties and help reduce the risk of chronic diseases such as cardiovascular disease or arthritis. Insufficient consumption of these acids can cause mood disorders and reduce mental activity, so many people are recommended to take additional Omega-3 supplements.
When is the best time to take Omega-3 supplements?
Nutritionists point out that while there isn’t much research on the best time to take Omega-3, one experiment found that better heart health results were achieved if the supplement was taken with dinner. In contrast, consumption in the morning on an empty stomach may be less beneficial due to oxidation in the gastrointestinal environment.
The most important rule is Omega-3 fatty acids are fat solubleso it is necessary to take them together with food that contains fat, for example, olive oil or nuts. It stimulates the production of enzymes that help in better absorption of fat. The optimal choice is double-layered capsules, which are easy to find both in physical stores and online.
Omega-3 types and the best absorbed forms
There are three main types of Omega-3: EPA, DHA and ALA. EPA and DHA, found in fish or algae oil, are better absorbed by the body. ALA, which is of plant origin (flaxseed, walnuts), must be converted into EPA and DHA in the body, which happens inefficiently. Experts recommend choosing supplements that contain EPA and DHA.
Additionally, research shows that krill oil may be better absorbed than fish oil and has strong antioxidant properties due to the presence of astaxanthin. Algal oil, rich in ALA and sometimes enriched in EPA, is an excellent choice for vegans and vegetarians.
Physical activity and supplement freshness
Omega-3 is especially useful for active people – they improve physical endurance, accelerate muscle recovery and reduce the risk of injuries. Although less active people have different needs, most adults get too little Omega-3 from their normal diet.
It is important to pay attention to the freshness of the supplements. Omega-3s tend to oxidize, so they lose their beneficial properties and harmful free radicals can form. Experts recommend buying new supplements every 3-4 months and storing them in the refrigerator. Choose reliable manufacturers whose products have the latest production date.
Source: rbc.ua
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