Scientific studies indicate that the percentage of absorption of omega-3s from fish oil can vary depending on the individual’s diet. In particular, data show that omega-3 supplements are significantly better absorbed in the presence of dietary fat.
In this article, we will take a look at how best to take omega-3 (and drink fish oil) to increase the potential for beneficial effects. In addition, we will look at the importance of omega-3 for brain health – since this substance is the main one in its composition.
What is omega-3?
Any type of fat consists of several types of fatty acids – which are complex chains of triglycerides (carboxylic acids and glycerol). Depending on the physical structure, saturated, polyunsaturated, and monounsaturated fatty acids are distinguished.
In practice, we are talking about ten of the most common fatty acids in food – two of which are classified as “essential” (meaning that they cannot be produced in the human body and must be supplied with food).
Alpha-linolenic and linoleic acids are essential fatty acids, while docosahexaenoic and gamma-linolenic acids are conditionally essential. In both cases, they are variations of omega-3 and omega-6 (that is, it is only a type of fatty acid structure, not a specific substance).
Why is omega-3 important?
The modern position is that eating foods with omega-3s is an important component of brain health since up to 60-70% of its dry mass is fat. With the exception of adipose tissue, the brain is the organ of the body with the highest concentration of fatty acids.
According to a scientific study published in 2021, an excess of omega-6 in the diet (from sunflower, corn, and soybean oils) mixed with a lack of omega-3 (fish, walnuts, chia seeds, flaxseed) can provoke the development of migraines and chronic headaches.
When is the best time to take it?
The fundamental point regarding fish oil and the omega-3s contained in it. These fatty acids are one type of long-chain fat – if we were talking about carbohydrates, they could be compared to fiber or starch.
For full assimilation, the body first needs to break down these fatty acids – which takes time. Studies show that fish oil capsules cause a gradual increase in blood levels of omega-3s, peaking in about 6-10 hours.
Fish fat
Although fish oils contain omega-3 fatty acids, both the type of feedstock (i.e., the type of fish and the conditions in which it was grown) and the mechanism by which a particular supplement is produced play a role.
From a health standpoint, the best omega-3 fats are EPA and DHA fatty acids. However, in practice, fish oil may contain other components – the total amount of which is often listed on the front of the package, while the amount of EPA and DHA is indicated in small print.
Plus, how fish oil is produced (capsules or liquid) has a direct impact on the body’s ability to absorb omega-3s. To date, about 5 processing methods are known – in the end, the level of assimilation can differ by time.
In the morning or evening?
The presence of food in the stomach is the most important factor in the successful absorption of omega-3. The bioavailability of fish oil increases markedly when combined with other fats – and decreases when they are absent.
In addition, docosahexaenoic acid (referred to as DHA), which is part of the omega-3, is able to increase the natural production of the sleep hormone melatonin.
Based on these data, we can conclude that it is better to take fish oil in the evening – however, with the proviso that it is not the number on the clock that is important, but the presence of food in the stomach (omega-3 taken in the morning is also absorbed).
Which is better – liquid fish oil or capsules?
While the cost of omega-3s (per dose) may be more beneficial in the liquid state, fish oil like this is more likely to leave a peculiar aftertaste in the mouth than when supplemented in capsule form. In addition, the percentage of assimilation is also different.
Softgels (which emulsify fish oil) can provide up to 2x the percentage of omega-3 bioavailability compared to the traditional scoop liquid form of fish oil.
However, again, it cannot be unequivocally stated that fish oil in liquid form is less useful than omega-3 in capsules – it also has a fairly high bioavailability. Ultimately, what matters is the mechanics of the production of a particular additive – and the content of active components.
Daily recommendations
Official recommendations operate with daily EPA and DHA norms – it is incorrect to talk about the amount of fish oil since the content of the above-mentioned omega-3s varies significantly depending on the type of raw material, as well as on the packaging method and the size of a single dose.
It is believed that the body needs between 450 and 500 mg of EPA and DHA daily to show positive effects. Moreover, the recommendations note that it is preferable to cover the need through the use of natural products with omega-3 – and not just through supplements.
While fish oil is traditionally thought to be best taken in the morning, studies show that omega-3 bioavailability is enhanced when dietary fats are present. In addition, when taken in the evening, fish oil can provoke the production of the sleep hormone melatonin – which will make it easier to fall asleep.
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