6 Foods To Pair With Omega-3 Supplements for Maximum Benefits

Taking omega-3 supplements with a meal can help prevent digestive symptoms such as heartburn, nausea and diarrhea. Additionally, a high-fat meal can improve omega-3 absorption.

Avocados are high in healthy fats. A 50-gram serving provides over 7 grams of fat, including 5 grams of monounsaturated fat. These fats can help maintain 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 mix it into a smoothie before taking omega-3s.

One tablespoon of olive oil provides about 14 grams of fat. Olive oil is mainly made up of monounsaturated fats.

Olive oil may also contribute to heart health, as can omega-3s. A 2015 study showed that using olive oil and omega-3s together improved blood cholesterol levels more than using either 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 on low to medium heat and avoid high heat methods like frying.

Nuts are full of healthy fats. One ounce (about 14 halves) contains 18 grams of fat. They are also a good source of plant-based omega-3. 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 do not convert into EPA and DHA as efficiently as animal sources like fish. Still, eating plant-based omega-3s, like walnuts, flax seeds, chia seeds, and hemp seeds, helps maintain your omega-3 levels.

You can eat a serving of nuts 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.

Nut butters, like almond butter, are high in unsaturated fats. One tablespoon (16 grams) of almond butter contains 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 provide 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.

One cup (245 grams) of Greek yogurt made with whole milk contains about 8 grams of fat. It is also rich in protein, calcium, phosphorus and zinc.

Yogurt goes well with oatmeal, smoothies, fruits, nuts and seeds. It’s a great choice for breakfast or a snack, taken with or before an omega-3 supplement.

One of the most popular breakfast foods, eggs, are a great source of fat. 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 equal. Here’s what to consider when choosing omega-3 supplements:

• Forms: Omega-3 supplements come in different forms, such as triglycerides, ethyl esters, free fatty acids, and phospholipids. The body absorbs them differently. Free fatty acids and phospholipids are better absorbed. Ethyl esters, which are the most common, work best when taken with a meal containing fat.
• EPA and DHA content: Choose supplements that clearly state their amounts of EPA and DHA. These are the main omega-3s that provide most of the health benefits.
• Antioxidant content: Some supplements contain antioxidants like vitamin E to prevent the breakdown of omega-3s. Store them as the label recommends to keep them fresh.
• Check the dates: Look at the manufacturing and expiration dates before purchasing. Products manufactured more recently and with a later expiration date are generally fresher. Fresh omega-3s are less likely to go bad and have an unpleasant taste or odor.
• Third-party testing: Omega-3 supplements are not regulated by the United States Food and Drug Administration (FDA). Look for those that have been tested by a trusted third party. This ensures that the supplement contains what the label says and is free of harmful substances. Trusted testers include NSF International, USP and ConsumerLab.