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
Keywords
21 Days
Above and beyond
DOMINIC
22 Days
The discount paves way to try new products.
Larry
22 Days
Professional and timely
TOMASINO Anthony
25 Days
Rapid order! All comes when expected.
NEW Virginia
26 Days
1- website easy to navigate and understand the different products 2- easy to order 3- superb timely shipping 4- excellent product 5- best customer service not just in the industry but overall!
Mohamad Hussein
26 Days
This was a reorder and fortunately you offered a discount. It was received as promised.
El Capt
27 Days
FIRST TIME TRYING
DOMINIC
27 Days
Great products and good to work with in ordering shipping.
DOMINIC
35 Days
High quality, great prices, fast shipment and large variety keep me coming back!
Jackson Josiah
36 Days
We were recommended products to buy at SuperSmart USA by Neurosurgeon Russell Blaylock. So glad he made this recommendation because we have been very pleased with all the products we have purchased from SuperSmart. Lately, I started using the Silyphus for liver and have been extremely pleased with my results.
Diane
38 Days
Was Able To Find What I Wanted And I Received My Order In A Timely Manner...
PITTMAN Richard
38 Days
Their supplements work, i'vce had great experience with their glucose and cholesterol supplements
ACKAWAY Joseph
39 Days
Only bummer they left the pkg in the mailbox and we had no confirmation of delivery.
Lorri
39 Days
GREAT PRODUCT!! FAST SERVICE!! SUPER - NICE PRICE!! I WILL ORDER AGAIN, I WILL RECOMMEND OTHERS TO DO THE SAME!!! THANKS!!
HENDERSON B.
41 Days
Dependable delivery and service.
ShadowSeer