Omega-3 fatty acids are one of the most frequently discussed fatty acids that are essential for human health, often found in oily fish and certain types of nuts and seeds.
Omega-3 fatty acids, often simply called omega-3s, are what are known as polyunsaturated fatty acids (PUFAs) that serve a variety of essential functions in cells throughout your entire body. In fact, omega-3s form an integral part of your cell membranes, as well as supporting interactions between different cells.
As we are unable to produce the amount of omega-3s that we need in order for our cells to function correctly, we must obtain them from our diet. Fatty fish such as mackerel, herring and anchovies are some of the most important sources of omega-3s, and you have no doubt seen that omega-3 supplements often come in the form of fish oil, or alternatively, krill oil.
EPA, DHA and ALA
The omega-3s people mean on a supplement label are usually EPA and DHA, the long-chain fats from fish, krill or algae. ALA is the plant form in flax, chia and walnuts, and your body can make a little EPA and DHA from it, though not much, which is why a flax capsule is not a straight swap for fish oil. The useful number is still the milligrams of EPA and DHA on the facts panel, not the front-of-pack oil weight.
Role in cardiovascular health
One of the main aspects of our health which omega-3s are promoted for is cardiovascular health, and the reason for this is that omega-3s contribute to the normal function of the heart, and they are also studied for their effect on triglycerides, cholesterol and blood pressure.
Studies have repeatedly looked at omega-3 intake and cardiovascular outcomes, including heart arrhythmias and blood clotting.
Role in eye health
Proper omega-3 intake is also associated with optimal eye health, as one specific type of omega-3 called DHA actually forms part of your eye's retina. An insufficient intake of omega-3 can be associated with eye problems, including macular degeneration, which is a leading cause of permanent eye damage and blindness across the globe.
Role in bone & joint health
Omega-3s also seem to improve bone strength by increasing the amount of calcium that enters your bones, and omega-3 supplementation is also studied in joint conditions such as rheumatoid arthritis and osteoarthritis. According to one review involving six studies, omega-3 supplementation reported less pain and inflammation in people who were suffering from osteoarthritis.
Omega-3 is studied for joint conditions such as osteoarthritis.
Role in sleep research
It has also been found that low levels of omega-3 are associated with low levels of melatonin, a hormone that is important for sleep. Studies have also looked at omega-3 in people who are suffering from insomnia, sleep disturbances or poor sleep quality.
Role in skin health
Omega-3 is also studied for skin hydration, for protection against premature skin aging, and for acne.
Role in mental health
In addition to physical-health research, omega-3 fatty acids also form a fundamental part of our mental health. Studies have looked at people who eat oily fish regularly and at how they score on the usual measures of mood, and omega-3 supplementation appears in that research as well.
Also, some research indicates that children with ADHD, a behavioral disorder typically characterized by restlessness, impulsivity and lower attention spans, actually have lower levels of omega-3 in their blood than children who do not have ADHD. Furthermore, several studies show that omega-3 supplementation can reduce these symptoms.
On a related note, omega-3s are known to be crucial for healthy brain growth and development in infants and also during pregnancy. Sufficient omega-3 intake during pregnancy sits alongside the measures of cognitive development and social skills in the child.
Further omega-3 research
Lastly, emerging research is looking at omega-3s and their ability to reduce inflammation, both in cancer research and in the research on neurological conditions such as Alzheimer's disease and dementia.
I don't know about you, but after looking into omega-3 research I suddenly feel like having some mackerel for dinner!
When should I take omega-3?
Short answer: Omega-3 supplements are best taken with any meal, ideally with a meal that includes foods rich in dietary fat — meat, eggs, fatty fish, dairy, nuts, seeds, avocados, extra virgin olive oil, and similar.
The best time to take omega-3 fatty acid supplements is with any meal, night or day, that contains dietary fat, such as fish, fatty meat, nuts, seeds, avocados, and similar foods, as this makes it much easier for the body to absorb them.
Magnesium is a popular choice for combining with omega-3 supplements, due to the way in which they complement each other in terms of cardiovascular health.
While omega-3 appears in the research on triglyceride levels, blood pressure and the buildup of plaques in our arteries, magnesium appears in the research on the blood vessels and on blood pressure. That is the work behind the interest shown by people with high blood pressure or other cardiovascular conditions.
Also taken with vanadium
Vanadium is another mineral that combines well with omega-3 supplements. Multiple animal studies have looked at omega-3 and how cancer cells behave, including whether they spread and whether they die off, and at DNA integrity.
Also taken with vitamin D
Omega-3 has a long research history around inflammation, and studies suggest that omega-3 supplements combined with vitamin D are studied against inflammation-related blood markers, insulin levels and levels of good cholesterol.
Also taken with vitamin C
A similar pattern in inflammatory markers was noted when combining omega-3 supplementation with vitamin C.
Also taken with vitamin E
Likewise, studies look at anti-inflammation research on omega-3 alongside vitamin E, which also appears in the research on inflammation.
That said, it is not advisable to take this combination in large amounts, as too much omega-3 is known to actually reduce the amount of available vitamin E in the body. Furthermore, both omega-3 and vitamin E exhibit blood-thinning qualities, so moderation is advised.
Also taken with grape seed extract
One study that combined omega-3 fatty acids with grape seed extract demonstrated a significant improvement to insulin levels and blood triglyceride levels, compared to when the two supplements were taken separately.
Also taken with choline
Omega-3 has also been found to interact positively with choline when both are used in the same routine, with the reported changes in brain and eye measures, and to a much greater degree than when they were taken separately.
Also taken with omega-6
One thing about omega-3s that is easy enough to forget is that it has a counterpart, known as omega-6 fatty acids, and it is very important to maintain a healthy balance of both. Not only that, but studies actually show that taking both types of fatty acid together is more effective than taking them individually.
Evening primrose oil or pumpkin seed oil is a good example of an omega-6 fatty acid supplement that pairs well with omega-3, although there are several others worth investigating.
Also taken with B vitamins
Also, synergistic properties between omega-3 fatty acids and B vitamins are well documented, and enough omega-3 fatty acids and B vitamins must be present in our body for our brain to function optimally.
One study involving vitamin B8 (also known as inositol) looked at depression symptom scores when it was combined with omega-3 supplementation, compared with either one alone.
Studies also show that when combined with B vitamins, omega-3 supplementation was able to lower levels of homocysteine in the blood to a greater extent than when omega-3 was taken by itself, which is the mechanism heart research is most interested in.
Taken together, omega-3 and vitamin B6 cover heart health, inflammation, nervous system and mental health, so the two are usually kept side by side.
Vitamin B8 (inositol) is studied for cell signalling and metabolic health, while omega-3 fats are built into your cell membranes. The two are kept in the same routine because both touch membrane chemistry.
Omega-3 and vitamin B9 are often paired for heart health, inflammation and during pregnancy.
Omega-3 and vitamin B12 are taken together because between them they cover energy levels, mental health, heart health and inflammation, with each one carrying a different part of that job.
Also taken with astaxanthin, for eye health and antioxidants
Astaxanthin is the usual companion to omega-3 when the aim is heart health, inflammation, eye health and antioxidants, and the pair is kept together for exactly that reason.
Also taken with olive leaf extract, for blood pressure and immune system
The case for taking olive leaf extract with omega-3 rests on heart health, inflammation, blood pressure and immune system, which the pair covers between the two of them.
Also taken with prenatal multivitamin, for pregnancy and nutritional deficiencies
Prenatal multivitamin is kept alongside omega-3 because the pair covers heart health, inflammation, and nutritional support during pregnancy.
Also taken with pomegranate seed oil, for healthy fats and circulation
Pomegranate seed oil is mostly punicic acid, a fat your body partly converts toward CLA, while omega-3 covers EPA and DHA. Two oils in one routine are fine when each is taken with food and the labels are read together.
What should I avoid taking omega-3 with?
Other blood-thinning supplements
Omega-3 supplements can have a mild blood-thinning effect, and so can a few others, garlic extract among them. Both thin the blood a little, so taking the two together asks more of clotting than either supplement does by itself.
Other marine oils
Krill oil and the other marine oils are the same omega-3 fats in a different form, so the overlap becomes redundant.
Short answer: Avoid taking omega-3 supplements if you have bleeding disorders, upcoming or recent surgery or atrial fibrillation.
Before taking omega-3 supplements, check with your trusted healthcare professional if any of the following apply to you:
Bleeding disorders
Upcoming or recent surgery
Atrial fibrillation
Bleeding and surgery
Omega-3 capsules carry the same clotting caution as fish oil, because they supply the same EPA and DHA: a blood thinner, a bleeding disorder or an operation in the coming weeks are all reasons to avoid taking omega-3 supplements.
Atrial fibrillation
Gram-level daily doses have also been linked with more atrial fibrillation in people without heart disease, which is why the high-strength bottles should be discussed with a doctor first.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional if you are suffering from any health conditions.
Possible side effects of omega-3
Short answer: Side effects of omega-3 supplements can include burps, reflux and bleeding tendency at high EPA.
Possible side effects from taking omega-3 supplements may include (but are not limited to) the following:
Burps
Reflux
Bleeding tendency at high EPA
If you are experiencing negative side effects from taking omega-3 supplements, stop taking them immediately and reach out to your trusted healthcare professional.
Drug interactions with omega-3
Short answer: Omega-3 supplements can interact with blood thinners.
The medicines listed below are the ones most often named in interaction reports for omega-3, but it is by no means a comprehensive list:
Blood thinners
Blood-thinning medication
High doses of omega-3 fatty acids, such as those found in supplements, could exacerbate the anticoagulant or blood-thinning effects of certain medications, so it is best to take them separately to avoid this.
If you are taking any prescription drugs or medication, check with your trusted healthcare professional before taking omega-3 supplements.
Can I take omega-3 while pregnant or breastfeeding?
Short answer: Omega-3 supplements are safe to take during pregnancy and breastfeeding.
Omega-3 covers both marine EPA and DHA and plant ALA, and pregnancy is mainly a DHA question, because your baby's brain and retina collect it in the third trimester. Take the capsules with a meal, and keep in mind that high doses carry the same mild bleeding caution as fish oil.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional while pregnant or breastfeeding, or while attempting to conceive.
What are deficiency symptoms of omega-3?
Short answer: Omega-3 deficiency symptoms can include dry skin and poorer visual development in infants.
Possible signs of omega-3 deficiency may include (but are not limited to) the following:
Dry skin
Poorer visual development in infants
EPA and DHA are not classic vitamins. In adults the talk is cardiac risk, which is a population story, not a spot diagnosis.
If you are experiencing abnormal symptoms, reach out to your trusted healthcare professional as soon as possible.
Where should I store omega-3?
Short answer: You can store omega-3 supplements in the fridge.
For optimal shelf life, it is recommended to keep omega-3 supplements stored in the fridge. Always make sure the bottle or container is tightly closed before putting it in the fridge.
A balanced diet and a healthy lifestyle always come first, and supplements are meant to be just that: supplementary. While every effort has been made to ensure that the data on this page is accurate, said accuracy can never be guaranteed. The information provided is not medical advice, it is not intended to cover all possible interactions or adverse effects, and neither is it a substitute for the expertise of professional healthcare practitioners. You are always encouraged to do your own research, and to consult with your trusted doctor or pharmacist before taking any supplements.
