For decades, healthcare professionals have recommended taking supplements with early-day meals. And one of the supplements that have become a topic of this debate is fish oil supplement.
Although researchers usually do not specify a particular time for consuming fish oil, certain studies indicate that timing does influence the efficacy of medication. Interestingly, breakfast seems to be the ideal time for taking fish oil supplements.
Top Benefits Of Taking Your Fish Oil With Early Meals
The suggestion that you should take fish oil with breakfast or brunch is unsurprising. After all, the beginning of each day is when most of us harness our post-sleep energy to prioritize our well-being. Here are the 7 benefits of pairing your fish oil supplements with morning meals.
1. Fish Oil + High-Fat Meals = Good Absorption
Enhance fish oil absorption with a hearty meal. For ages, people believed that taking fish oil supplements first thing in the morning was the best approach. However, recent research sheds light on a crucial factor that affects the absorption of omega-3 fatty acids. It turns out that consuming these supplements alongside a meal, particularly one rich in fats, significantly improves their absorption rate.
In a comprehensive study on omega 3—the primary nutrient in fish oil—it was proven that when taken with a high-fat meal, the bioavailability of omega 3 increases, allowing the body to absorb it more effectively. Consequently, individuals who add fish oil supplements to their morning routine witness better effects.
However, if you skip breakfast or choose low-fat options with yours, take your daily fish oil later in the day. Make sure you consume it alongside a hearty meal.
2. Consistency Is More Likely With Breakfast
Taking a fish oil supplement in the morning alongside your breakfast ensures a consistent routine. Since you’ve got a fresh mind, it’s more likely that you’ll remember to take it every day or alternative day. On the other hand, if you take it at night, there’s a higher chance of forgetting until bedtime, resulting in missed opportunities to take it with meals.
After all, it’s important to consume fish oil with a substantial amount of food to enhance its effectiveness. While some individuals may need to take these supplements before bed to avoid any potential “fishy breath,” maintaining good oral hygiene can help address this concern.
3. Taking With A Meal Helps Avoid Side Effects
If you want to take a fish oil supplement in the morning, have it with a meal to support your digestive system. Consuming fish oil on an empty stomach can lead to severe acid reflux, resulting in the dreaded ‘fishy burps’.
Hence, to ensure unpleasant side effects, pair your fish oil supplement alongside a meal. As specified above, you can boost the power of omega-3 fatty acids by pairing fish oil with fat-rich meals. This clever combination not only enhances their effectiveness but also improves their absorption into your body. Plus, by taking fish oil just before or during a meal, you may steer clear of indigestion, diarrhea, and nausea.
4. Breakfast Typically Lacks Omega 3-Rich Foods
You take fish oil for omega 3 fatty acids Eicosapentaenoic Acid (EPA), Docosahexaenoic Acid (DHA), and Alpha-Linolenic Acids (ALA). When it comes to food sources, you can find one or multiple fatty acids in changing percentages in various foods:
- Fish and other delectable seafood, particularly the cold-water fatty varieties like salmon, mackerel, tuna, herring, and sardines.
- Nuts and edible seeds, such as chia seeds and flaxseeds, as well as walnuts, which also contain other essential nutrients.
- Plant oils like soybean oil and canola oil are typically used in cooking for lunch and dinner dishes.
So, what’s the common factor in the foods listed? These are hardly ever a part of your breakfast. You may add seeds to smoothies, but these usually contain ALA and lack EPA and DHA. Therefore, pairing your fish oil with morning meals creates a nice balance in omega 3 intake.
5. Helps With Arthritis And Joint Pain
One of the many benefits of omega 3 in fish oil is bone and joint pain relief. Since omega 3 helps regulate the free radicals that cause inflammation, it is a help to your musculoskeletal system. If you suffer from arthritis and joint pain, chances are you feel the brunt of it in the middle of the day during hard work.
Research indicates that taking medication four to eight hours before the peak of your pain can provide the most relief. Interestingly, omega 3 fatty acids function in a similar way to medication, targeting the same biochemical pathways. By taking your fish oil supplement in the morning, you may find it easier to navigate the rest of your day with increased comfort.
6. Ideal For Brain Function & Mental Health
Start your day on a brain-boosting note with fish oil. Your brain is made up of approximately 60% fat, and a significant portion of that fat is DHA. By incorporating omega 3 from fish oil into your morning routine, you can fortify the delicate membranes that safeguard your brain cells. This is essential for maintaining optimal cognitive health in the short and long term.
In fact, observational studies show that individuals who consume higher levels of omega 3 fats in their diets have a lower risk of cognitive decline. So why not give your brain a helping hand by adding fish oil to your breakfast?
7. Protect Your Skin For Time In The Sun
It is suggested that early morning fish oil consumption is ideal to protect yourself from the effects of UV rays, which are severe during midday. Packed with omega 3 fatty acids, fish oil has the power to strengthen your skin’s defenses. The combination of DHA and EPA can reduce your skin’s sensitivity to the sun. As a result, your skin withstands sun damage, premature aging, and even the risk of skin cancer.
However, it’s crucial to remember that fish oil is not a substitute for proper sun protection. Make sure to diligently apply sunscreen and seek shade!
Bottom Line…
Fish oil is a popular omega 3 supplement that offers numerous health benefits. Although you can take it with any meal that suits your preference, incorporating it into your breakfast routine can enhance its effectiveness.
