The best time to take omega-3s to support brain, heart, and joint health

Are there any ‘good fats’ that might be essential to our bodies, instead of causing a ruckus? Enter, omega-3 fatty acids!Omega-3 fatty acids are known as ‘good fats’ for a reason; found in foods like fish, flaxseeds, and walnuts, and are also widely available as supplements, they play a big role in keeping your brain sharp, heart healthy, and joints flexible.But one question many people ask is: When is the best time to take omega-3 supplements for maximum benefits? Morning? Night? With food or on an empty stomach? It’s important that we know the answer to this frequently asked question, because the timing can affect how your body absorbs these healthy fats and how well they work.

What are omega-3 fatty acids?

Omega-3 fatty acids are a type of polyunsaturated fat that is essential for human health. The body can't produce them on its own, so they must be obtained through diet.

They play crucial roles in various bodily functions, particularly in brain and heart health.The three main types of omega-3s are:ALA (Alpha-linolenic acid): Found in plant foods like flaxseeds and walnutsEPA (Eicosapentaenoic acid): Found in fatty fish, helps with heart and joint healthDHA (Docosahexaenoic acid): Also found in fish, supports brain and eye healthTogether, these fats help reduce inflammation, lower blood pressure, improve mood, and support memory and mobility.

So… When’s the best time to take omega-3s?

Technically, there’s no one 'perfect' time for everyone, but studies and expert recommendations suggest a few helpful guidelines.

First things first: always take omega-3s with food, preferably with fats. Omega-3s are fat-soluble, which means they are best absorbed when taken with food that contains fat. A study found that omega-3 absorption doubled when taken with a high-fat meal compared to a low-fat one.

Best practice: Take omega-3 supplements with breakfast, lunch, or dinner, whichever includes healthy fats like avocado, nuts, eggs, or olive oil.

Morning vs. night: Does it matter (and if so, how)?

While no major study says you must take omega-3s at a specific time of day, your personal goals can help guide you:For general health: Morning or lunch works well, especially if that’s when you eat your biggest, most balanced meal.For joint pain or stiffness: Taking it at night may reduce overnight inflammation and help you wake up with less stiffness.For heart health and cholesterol: Some research suggests that evening dosing may help improve lipid profiles better since cholesterol production in the liver peaks at night.Best practice: Choose the time of day you’re most likely to take it consistently with a proper meal. Evening dosing may offer additional benefits for joint and heart health.

Split your dose

Why? For better absorption and fewer side effects. If you're taking a higher dose of omega-3s (such as 1000–2000 mg or more per day), experts often recommend splitting the total into two smaller doses: one in the morning and one in the evening.

This improves absorption and may reduce common side effects like fishy burps or mild digestive discomfort.

Best practice: Take half your omega-3 dose with breakfast, and the other half with dinner.

Consistency > perfect timing

When it comes to omega-3 fatty acids, consistency is just as important as timing. The benefits of omega-3s, like reducing inflammation or improving cognitive health, build up over time. Taking your omega-3 at the same time each day:Helps create a healthy habitKeeps omega-3 levels stable in your bloodImproves long-term heart and brain healthReduces inflammation more effectivelyThink of omega-3s like brushing your teeth.

It doesn’t matter as much when you do it—just that you do it regularly.Best practice: Choose a time that’s easy to remember, like breakfast or dinner, and make it part of your daily routine.

Get the best of omega-3s

What to boost your omega-3 absorption?

Choose high-quality supplements: Look for omega-3s that come as triglycerides or re-esterified triglycerides, which are more bioavailable than cheaper ethyl ester forms. Choose a supplement with high EPA + DHA content and tested for purity (look for IFOS or USP certification).Store properly: Omega-3 oils can go bad if exposed to light and heat. Keep them in a cool, dark place, or even the refrigerator.Check for added vitamin E: This helps prevent oxidation and keeps the oil fresh.Try odor-free or enteric-coated options if you dislike the aftertaste or experience reflux.Talk to your doctor: Especially if you’re taking blood thinners or other medications.Whether you're taking omega-3s to protect your heart, sharpen your mind, or ease joint pain, how and when you take them can make a big difference over time. Build the habit, eat healthy fats, and give your body the boost it needs to stay strong and balanced.Disclaimer: This article is for general informational purposes only and does not constitute medical advice. Always consult a healthcare professional or your doctor before starting any new supplement, including omega-3s, especially if you have existing medical conditions or are taking medication. Individual needs and responses may vary.