Omega-3 supplements have become a staple in many diets across Spain, but experts warn most people are taking them wrong.
According to cardiologist Aurelio Rojas, simple mistakes in how and when you take omega-3 can mean you’re getting little benefit or even doing more harm than good.
‘I’m going to explain the three most common mistakes we make that cause it to lose effectiveness and become useless – or even lead to adverse effects,’ he said in his latest advice video.
1. Taking it at the wrong time
The biggest mistake is taking omega-3 on an empty stomach.
‘Omega-3 is a fat, and if you take it on an empty stomach when you wake up, it won’t be absorbed,’ Rojas explained.
Instead, he recommends taking it with a proper meal, ideally one rich in healthy fats.
‘Take it with a full stomach and foods like avocado, nuts or olive oil.’
2. Choosing the wrong supplement
Not all omega-3 capsules are created equal.
Many people, he warns, don’t check what actually matters: the levels of EPA and DHA – the key fatty acids responsible for the health benefits.
‘Many supplements contain a lot of fish oil but very little of these essential compounds,’ he said.
He advises to make sure your daily dose includes at least 1,000mg of EPA and DHA combined.
For maximum anti-inflammatory and cardiovascular benefits, he adds, the ideal ratio is roughly double the amount of EPA compared to DHA.
3. Ignoring quality and storage
The final – and most serious – mistake is buying low-quality products and storing them incorrectly.
To avoid this, Rojas says consumers should look for certified supplements that are free from heavy metals, such as those approved by IFOS or GOED.
And once you’ve bought them you should keep them in the fridge.
This helps prevent oxidation, which can reduce effectiveness and potentially make the supplement harmful.
