Taking omega-3 supplements with a meal may help prevent digestive symptoms such as heartburn, nausea, and diarrhea. Also, a fat-containing meal can improve the absorption of omega-3s.
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Avocados are rich in healthy fats. A 50-gram serving provides over 7 grams of fat, of which 5 grams are monounsaturated fats. These fats can help support healthy cholesterol levels and reduce the risk of heart disease and stroke.
You can spread a serving of avocado on toast, add it to salads, or blend it into a smoothie before taking omega-3s.
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One tablespoon of olive oil provides about 14 grams of fat. Olive oil is mostly made up of monounsaturated fats.
Olive oil can also help support heart health, just like omega-3s. A 2015 study showed that using olive oil and omega-3s together improved blood cholesterol more than using either one alone. They also help reduce oxidative stress, which can damage cells.
Take omega-3 supplements with a small amount of olive oil or a piece of bread with olive oil. You can also add olive oil to almost any meal. Cook it at low to medium heat and avoid high-heat methods like frying.
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Walnuts are full of healthy fats. One ounce (about 14 halves) has 18 grams of fat. They are also a good source of plant-based omega-3s. The body can convert plant-based omega-3s into EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are two important types of omega-3s.
Plant-based omega-3s don’t convert into EPA and DHA as effectively as animal sources like fish. Still, eating plant-based omega-3s—like walnuts, flaxseeds, chia seeds, and hemp seeds—helps support your omega-3 levels.
You can eat a serving of walnuts before taking omega-3 supplements. You can also add them to oatmeal, salads, trail mix, yogurt, or baked goods as part of a meal or snack.
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Nut butters, like almond butter, are high in unsaturated fats. One tablespoon (16 grams) of almond butter has about 9 grams of fat.
Almond butter is rich in vitamin E, an antioxidant vitamin. Antioxidants help protect your cells from damage and support your immune system. Omega-3s give similar benefits, but in different ways.
Nut butters make a convenient snack. You can eat almond butter with fruits like apples before taking omega-3 supplements.
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One cup (245 grams) of Greek yogurt made from whole milk contains about 8 grams of fat. It is also rich in protein, calcium, phosphorus, and zinc.
Yogurt pairs well with oatmeal, smoothies, fruits, nuts, and seeds. It makes a great choice for breakfast or a snack to be taken with or before an omega-3 supplement.
One of the most popular breakfast foods, eggs, is a great source of fats. A large egg contains about 4.7 grams of fat. You can take your omega-3 supplements after breakfast with eggs.
Not all omega-3s are created equal. Here’s what to consider when choosing omega-3 supplements:
- Forms: Omega-3 supplements come in different forms, like triglycerides, ethyl esters, free fatty acids, and phospholipids. The body absorbs them differently. Free fatty acids and phospholipids are absorbed best. Ethyl esters, which are the most common, work best when taken with a meal that contains fat.
- EPA and DHA content: Pick supplements that clearly list their EPA and DHA amounts. These are the main omega-3s that give most of the health benefits.
- Antioxidant content: Some supplements have antioxidants like vitamin E to keep omega-3s from breaking down. Store them as the label recommends to keep them fresh.
- Check the dates: Look at the manufacturing and expiration dates before buying. Products made more recently and with a later expiration date are usually fresher. Fresh omega-3s are less likely to go bad and taste or smell unpleasant.
- Third-party testing: Omega-3 supplements aren’t regulated by the U.S. Food and Drug Administration (FDA). Look for ones that have been tested by a trusted third party. This ensures the supplement has what the label says and is free from harmful substances. Trusted testers include NSF International, USP, and ConsumerLab.
