Omega 3, especially EPA and DHA, have long been considered very good for cardiovascular and brain health, while helping to fight inflammation and improve blood lipids. However, not only is taking enough doses important, but the timing of the drink also significantly affects the absorption and effectiveness of this nutrient.
Many international studies show that taking omega 3 with meals containing fat is the most optimal way for the body to absorb it. You should take omega 3 with meals with healthy fats such as eggs, avocado, olive oil to better absorb it, says American nutritionist Keri Gans. This mechanism comes from the oil-soluble properties of fatty acids, which help increase the rate and absorption rate in the digestive tract.
In addition, drinking with meals also helps reduce common side effects such as belching, reflux or indigestion. Therefore, Keri Gans recommends that this method to both maximize the benefits and limit discomfort after drinking.
In addition to the factor accompanying the meal, experts emphasize that regularity is the key factor. There is no fixed time frame that is optimal, says Jim White, a nutritionist in the US. It is important to maintain regular consumption every day. However, because fish oil is fat-soluble, eat it with meals to increase absorption. Some people divide the dosage into morning and night to reduce the feeling of fullness when taking large doses.
Regarding the time frame, some opinions say that drinking omega 3 in the evening can bring additional benefits, taking omega 3 in the evening can match the circadian rhythm, help the body take advantage of the recovery process while sleeping and even improve cardiovascular efficiency. In addition, drinking in the evening also helps to reduce the smell of fish oil or the phenomenon of fish oil spills during the day.
Not only the timing, omega 3 also greatly affects the absorption ability. According to Intelligent Labs, omega 3 in triglyceride form is 10-50% more easily absorbed than ethyl Ester form. Therefore, users should choose products of clear origin, certified by independent organizations such as IFOS, USP or NSF to ensure purity and safety.
