There are currently no known interactions between omega-3 and calcium, so generally, both can be taken together. This isn’t to say there are no interactions though, as it largely depends on the individual. However, interactions are unlikely.
Omega-3 fish oils and calcium are among two of the most vitally important nutrients for our overall health and daily bodily function.
While it appears to be safe to take them together, is it commonly recommended to do so? Are there any additional benefits to supplementing these two nutrients together?
Read on to find out all you need to know!
Firstly, a brief overview of the importance of omega-3 and calcium.
What is Omega-3?
Omega-3 fish oils are essential fatty acids, meaning we must obtain them from food as we cannot get produce them naturally in the body.
These fatty acids are very important for us, providing us with many powerful health benefits, from anti-inflammatory properties to brain health.
Omega-3 is split into two kinds of fatty acids:
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
These fatty acids play a very important role in the body, being mostly responsible for the inflammatory response and brain function.
Some omega-3-rich foods include:
- Fish and other seafood
- Nuts and seeds
- Plant oils
- Fortified foods
What Are the Benefits of Omega-3?
The benefits to increasing your intake of omega-3 include:
Heart health
Omega-3 can help increase levels of “good” HDL cholesterol, lower triglycerides, and reduce blood pressure in people with elevated levels.
Anti-inflammatory
It has been shown that a higher intake of omega-3 can reduce the production of molecules and substances linked to inflammation. There are known connections between higher omega-3 intake and reduced inflammation.
Reducing symptoms of depression
Supplementing with omega-3 has been shown to help reduce symptoms of depression in those who are severely depressed.
Eye Health
DHA is a major structural component of your retina, so sufficient intake of omega 3 has been linked to reduced risk of macular degeneration, the leading cause of blindness.
What is Calcium?
Calcium is one of the essential minerals required for good health in the human body. It’s classed as a macro-mineral due to the large amounts required in the diet.
Calcium has numerous important functions in the body, such as:
- Helping to build strong bones and teeth
- Regulating muscle contractions, including your heartbeat
- Blood clotting
A lack of calcium in the diet can lead to various bone conditions such as rickets in children, osteomalacia, and osteoporosis later in life.
Some of the best sources of calcium include:
- Dairy foods such as milk, cheese, and yogurt
- Green leafy vegetables
- Fortified flour
- Fish such as sardines and pilchards
- Soya drinks with calcium
The main benefit of supplementing with calcium is largely preventative, helping to mitigate the risk of developing osteoporosis during the ageing process.
Osteoporosis is a bone disease that occurs when the body loses too much bone or produces too little. As a result, bones become weak and brittle, causing them to easily break from minor falls and bumps.
It is thought that osteoporosis can be a consequence of long-term calcium insufficiency, so maintaining an adequate calcium intake throughout life is often highly recommended and could significantly reduce the risk of developing osteoporosis.
Omega-3 and Calcium: Can You Take It Together?
As we have firmly established, omega-3 and calcium are both crucially important nutrients for our health and wellbeing.
You can typically obtain the daily recommended intake of either of these nutrients through diet alone, however supplementation is sometimes necessary if you have additional requirements, follow a specific diet such as vegetarianism or veganism, or have certain food allergies and intolerances.
If you do choose to supplement with both, rest assured there have been no reported interactions between these two nutrients, so they are safe to take together for most people.
However, you should always consult your doctor before taking any new supplements.
While it appears safe to take omega-3 and calcium together, is it more beneficial to do so?
There is little to no evidence to suggest any additional benefits to taking omega-3 and calcium together. While there are benefits to increasing intake or supplementing with both nutrients, there appears to be no other effects when taken together.
There are no majorly specific dosage guidelines for either nutrient, though it’s recommended to take any supplements at a time of day that you remember to take them consistently.
So, the bottom line is, take them together if it results in you taking your daily supplements at the same time each day to prevent forgetting and skipping doses!
