Omega-3 fatty acids are essential for the body's functioning, and have beneficial effects on health. The problem? They absolutely must be provided by the diet or food supplements, as the body does not synthesize them. But when it comes to consuming them, is timing crucial to optimizing the effectiveness of these nutrients? What's the best time of day to take your supplements? We tell you all about the best time of day to take omega-3! 

What are omega-3s? 

Omega-3, polyunsaturated polyunsaturated fatty acids essential to our well-beingThey come in three distinct molecules:

• alpha-linolenic acid (ALA)mainly found in plants,
• eicosapentaenoic acid (EPA)predominant in fish,
• and docosahexaenoic acid (DHA).

Like omega-6s, omega-3s are essential fatty acids: they need to be supplied through the diet. Unfortunately, our modern eating habits have created an imbalance, with an over-consumption of omega-6 by up to 30 times that of omega-3. As a result, this situation can have an impact on overall health. It is therefore important toincrease our intake of omega-3 in order to restore this balance.

Fatty acids with health benefits 

Omega-3s are renowned for their beneficial effects on both health and sport. As a constituent of cell membranes in the brain, they are essential for the proper development of the nervous system. But that's not all! They have also been shown to contribute to normal functioning of the heartas well as normal vision.

As far as sporting performance is concerned, there are as yet no claims for the benefits of omega-3s for bodybuilding, but scientific studies have already highlighted their benefits for :

• the strengthening muscular functionsby acting on neuromuscular activity and muscular fatigue;
• pain relief during recovery periods ;
• optimize mental performance and reduce stressimportant factors in improving performance at the gym.

 

When should you decide to supplement? 

There are a number of reasons why you may need to supplement your diet with omega-3s. medical or non-medical reasons, when eating a low-fat diet, or when practicing high-level sport.

First of all, this recommendation can be made by a nutrition professional or your or your doctor in special cases, depending on your overall state of health. He or she will then be able to guide you on the dose and duration of intake.

Outside this context, it may be difficult for you to ask yourself whether you really need omega-3 supplements: 

• Are you a vegetarian? If so, you don't get your omega-3 from fish and animal products. In this case, supplementation may be useful to avoid deficiencies.
  
  
• Are you a regular at the gym? Then dietary supplements are a good way to reach your intake and benefit from their effects on performance and recovery.

What's the best time of day to take omega-3? 

When to take omega-3s ? What is the ideal time of day? Should they be taken in the morning, at noon or in the evening? And how often? Consumption of these little capsules often raises many questions about when to take them.

There's no need to plan ahead and keep your calendar up to date: omega-3s can be taken in the morning, at noon or in the eveningbecause it doesn't interfere with sleep. Some will advise you to take your supplements at breakfast to take advantage of the potential effects on concentration. But a regular intake of omega-3s makes no difference whether the fatty acids are taken at 9 a.m. or 6 p.m.

On the other hand, it is recommended to take them during mealsalong with another quantity of lipids. This improves their absorption by the body and maximizes their health benefits.

They can also be taken around the time of training, before or after your sports session, to prioritize muscle recovery. 

But before you think about the exact timing, one thing is certain: to enjoy the benefits of these fatty acids, you need to take your supplements regularly. That's the key to their positive effects on the body!

 

How much omega-3 a day? 

According to nutritional recommendations, it is advisable to consume between 2 and 3 grams of omega-3 every day:

• for alpha-linolenic acid (ALA), this corresponds to around 1% of total energy intake2 grams for a man consuming 2000 calories a day.
• for eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), it is advisable to consume 250 milligrams of each per day.

These recommendations cover both omega-3s in the diet and those from food supplements. ! This is an important parameter to take into account when supplementing. Don't forget to take into account your intake from fish, eggs, dairy products and vegetable oils. And yes, these recommended intakes are currently just as applicable to top-level athletes, including body-builders.

Inshape Nutrition brand omega-3 supplements brand provide 653700 milligrams of omega-3making them an ideal addition to a balanced diet.

Higher daily intake of omega-3s has not shown any additional health benefits. There's no need to overdose by drinking a bottle of rapeseed oil! 

In conclusion: supplements for every moment of the day 

There's no single perfect time to take omega-3s. Make sure you take the right dose and stay regular, consume them at the same time as your meal, and add an extra source of fat to aid absorption.