Can I Take Omega 3 and Calcium Together?

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 at all though, as it largely depends on the individual and any existing medical conditions.

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.

Key Takeaways

Omega‑3 fish oil and calcium supplements do not interfere and can be taken together safely.
Taking both with a meal helps with absorption and minimizes digestive upset.
These nutrients support heart, bone, and metabolic health when combined with a balanced diet.

Quick Answer: Can You Take Omega-3 and Calcium Together?

Yes, omega-3 and calcium can generally be taken together.
No significant interactions between calcium and omega-3 supplements have been reported.
Most people do not need to separate the doses.
Taking both with a meal may help improve tolerance and supplement adherence.
Fish oil and omega-3 supplements do not typically contain meaningful amounts of calcium.

What are Omega-3 Fatty Acids?

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 3 fatty acids are very important for us, providing many powerful health benefits, from anti-inflammatory properties to brain health.

Omega-3 is split into these fatty acids:

Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA)

A third fatty acid, Alpha-linolenic acid (ALA), can be found in plant-based foods but isn't considered as effective. It first needs to be converted into EPA and DHA before the body can use it, and this conversion rate is low. (1)

EPA and DHA fatty acids, therefore, play a very important role in the body, being mostly responsible for the inflammatory response and brain function.

Omega-3 Rich Foods

Some omega-3-rich foods include:

Fatty fish such as salmon, mackerel, and sardines (EPA and DHA)
Flaxseeds, chia seeds, and walnuts (ALA)
Plant oils such as flaxseed oil, walnut oil, and soybean oil (ALA)
Algal oil (EPA and DHA)
Fortified foods (usually ALA, may also be DHA).

Fish Oil and Omega 3 Supplements

You typically find EPA and DHA in fish oil supplements, but there have been concern about these lately, due to worries over fish stocks and potential contaminants in the fish chain. (2, 3)

Not to forget about fishy burps! Some manufacturers coat their tablets so they won't dissolve until they reach the intestinal tract, but it's often hard to avoid such side effects.

The newest generation of Omega 3 supplements cut out the fishy middleman altogether and gain their Omega 3 directly from algae, the original source of Omega 3 in the first place.

Performance Lab Omega 3 is one such example. It provides Omega 3 in an optimized 2:1 EPA:DHA ratio, gained from Algal Oil.

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Does Fish Oil Contain Calcium?

Fish oil supplements are valued for their EPA and DHA omega-3 content, not for calcium. Most fish oil or Omega-3 supplements contain little or no calcium unless calcium has been added separately as part of a combined formula.

What Are the Benefits of Omega-3?

The benefits to increasing your intake of omega-3 include:

Heart Health

Studies show Omega-3 may help increase levels of “good” HDL cholesterol, lower triglycerides, and reduce blood pressure in people with elevated levels. (4, 5, 6, 7)

Anti-Inflammatory

Studies have 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. (8)

Brain Health and Depression

Omega 3 is thought to support brain health, helping to maintain healthy neurons and cognitive function. Researchers have also studied omega-3's potential benefits to mental health, in particular EPA's potential ability to help reduce depression symptoms. (9 -12)

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. (13)

Joints and Bone Health

Omega 3 fatty acids have been shown to support joint and bone health, particularly muscle damage, joint stiffness and bone density. (14, 15, 16)

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, playing a vital role in:

Bone formation: Helping to build strong bones and teeth and protecting bone density (17)
Regulating muscle contractions, including your heartbeat (18)
Blood clotting

A lack of calcium in the diet or a calcium deficiency can lead to various bone conditions such as rickets in children, osteomalacia, and osteoporosis later in life.

Note that Vitamin D is also essential for efficient calcium absorption.

Foods High in Calcium

Calcium is found in high amounts in dairy products, leafy green vegetables, and fortified foods.

Calcium is generally better absorbed with food, and you should avoid taking it at the same time as foods high in oxalic acid or phytic acid. That includes spinach, rhubarb, and bran or whole grains, which are best spaced at least 2 hours apart from calcium supplements.

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

Eating canned fish with bones, chia seeds, and soy products can provide both omega-3s and 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. (19)

It is thought that osteoporosis can be a consequence of long-term calcium insufficiency, so maintaining an adequate calcium consumption 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. It's worth monitoring your overall dietary intake.

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. Omega-3s also help regulate mineral metabolism, especially alongside vitamin D.

Safety Warnings

While omega-3 and calcium can generally be taken together safely, individuals with a history of kidney stones, liver disease, kidney disease, or those taking prescription medications such as blood thinners should consult a healthcare professional before starting any new supplement regimen.

High doses of omega-3 can increase the risk of bleeding, especially in individuals taking blood-thinning medications or those with bleeding disorders, necessitating close monitoring. (20)

Does Omega-3 Affect Calcium Absorption?

There is currently no strong evidence that omega-3 supplements reduce calcium absorption. Because they use different absorption pathways, most people can take them together without affecting the effectiveness of either supplement.

As most Omega 3 supplements do not contain calcium, it may be best to add a standalone calcium supplement to your regime. We recommend Performance Lab Calcium.

Are there Specific Benefits to Taking Omega 3 and Calcium Together?

While it appears safe to take omega-3 and calcium together, is it more beneficial to do so?

While there may be theoretical reasons why omega-3 and calcium could complement each other, particularly for supporting overall health and bone function, there is currently limited evidence that taking these two nutrients together provides additional benefits compared with meeting your needs for each nutrient separately.

The main benefit of taking them together is convenience. If combining your supplements helps you remember to take them consistently, taking them at the same time is generally considered acceptable for most people.

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!

Find out more about the best omega-3 supplement on the market here

Frequently Asked Questions