Omega 3 and vitamin D are two nutrients that often come up when talking about everyday nutrition. But if you already take one, you might be wondering whether you can take the other at the same time. 

The simple answer is yes; Omega 3 and vitamin D can generally be taken together. Taking them as part of the same daily routine can also be an easy way to stay consistent with your supplements. 

Both Omega 3 and vitamin D play their own part in everyday wellbeing. The Omega 3 fatty acids EPA and DHA contribute to normal heart function, while DHA also supports normal brain function and vision. Vitamin D contributes to normal muscle function and supports the normal function of the immune system. 

So, how should you take them, and does taking them together make a difference? Let's take a closer look. 

What Are the Benefits of Taking Omega 3 and Vitamin D Together? 

Although they're often taken alongside one another, Omega 3 and vitamin D each bring something different to your daily nutrition. 

Omega 3 fatty acids EPA and DHA play an important role in everyday wellbeing, contributing to normal heart function, while DHA also supports normal brain function and vision. Our Omega 3 Fish Oil provides 1,100mg of Omega 3 per daily serving, including 660mg of EPA and 440mg of DHA. The oil is distilled for purity and Friend of the Sea certified, making it a convenient and responsibly sourced way to add Omega 3 to your routine. 

Vitamin D supports everyday wellbeing in several ways, helping to maintain normal bones and muscle function while supporting the normal function of the immune system. Our Vitamin D3 4000 IU offers a convenient way to top up your intake, particularly when sunlight is limited.

For more ways to look after your wellbeing during the darker months, read our guide to managing the winter blues. 

If oily fish isn't a regular part of your diet, an omega 3 supplement can be a convenient way to add EPA and DHA to your daily routine. Similarly, vitamin D supplements can help you top up your intake, particularly during the autumn and winter months. 

Does Omega 3 Help Your Body Absorb Vitamin D? 

Vitamin D is a fat-soluble vitamin, which means it's absorbed alongside fats in the diet. This is why vitamin D is often recommended alongside a meal that contains some fat. 

Because fish oil provides dietary fats, you can take your Omega 3 and vitamin D as part of the same meal. However, this doesn't mean Omega 3 itself has a specific proven benefit for increasing vitamin D absorption. 

Rather than overthinking the combination, focus on finding a routine that's easy to stick to and always follow the directions on your chosen supplements. 

When Is the Best Time to Take Omega 3 and Vitamin D? 

Morning or evening? With breakfast or dinner? 

There's no need to make supplement timing complicated. There isn't one specific time of day that's right for everyone, so consistency is more important than the clock. 

For example, you could take your Omega 3 Fish Oil with breakfast, lunch or your evening meal, alongside your vitamin D. 

If you're wondering where vitamin D fits into your routine, our guide on when to take vitamin D takes a closer look at timing and how to make it part of your day. 

Should You Take Omega 3 and Vitamin D With Food? 

Taking both supplements alongside a meal is a simple way to fit them into your everyday routine. 

As vitamin D is fat-soluble, taking it with a meal containing some dietary fat can support its absorption. Taking fish oil with food may also be more comfortable for some people. 

The most important thing is to check the directions on your chosen products and take them as recommended. 

What Is the Difference Between Fish Oil and Cod Liver Oil? 

Fish oil and cod liver oil might sound similar, but they're not quite the same. 

Fish oil is typically used as a source of the long-chain Omega 3 fatty acids EPA and DHA. 

Cod liver oil also provides Omega 3, but because it comes from the liver of cod, it naturally contains vitamins A and D too. 

This is an important difference if you already take vitamin D separately. A supplement such as Cod Liver Oil with Vitamins A, D & E already provides vitamin D, so always check the label and consider your total daily intake before combining different supplements. 

How Much Omega 3 and Vitamin D Should You Take? 

How much you need can depend on your diet and individual circumstances, so it's always important to follow the recommended serving on your supplement. 

For Omega 3, the beneficial effect of EPA and DHA in contributing to normal heart function is obtained with a daily intake of 250mg of EPA and DHA. 

For vitamin D, UK guidance states that adults need 10 micrograms (400 IU) per day and recommends that everyone considers taking a daily vitamin D supplement during the autumn and winter months. 

It's also important to look at everything you're taking rather than each supplement in isolation. For example, if you're taking a higher-strength product such as Vitamin D3 4000 IU, check how much vitamin D you're getting from your overall supplement routine. 

Are There Any Risks to Taking Omega 3 and Vitamin D Together? 

For most adults, the main consideration isn't taking Omega 3 and vitamin D at the same time. Instead, it's making sure each supplement is suitable for you and that you're not taking more than recommended. 

This is particularly important if you're combining several supplements or using a product such as cod liver oil that already contains vitamin D. 

UK guidance advises adults not to take more than 100 micrograms (4,000 IU) of vitamin D per day unless advised otherwise by a healthcare professional. If you're pregnant, breastfeeding, taking medication, managing a medical condition or are unsure which supplements are right for you, speak to your GP, pharmacist or another healthcare professional before starting a new supplement routine. 

The Takeaway 

Omega 3 and vitamin D can generally be taken together, making it easy to include both as part of your everyday supplement routine. 

While they each have different roles in the body, you don't need to overcomplicate when you take them. Taking your supplements with a meal and at a time that works for you can help make them an easy part of your daily routine. 

Remember to follow the recommended serving on each product and check your overall vitamin D intake, particularly if you're taking cod liver oil or other supplements that already contain vitamin D. 

Disclaimer: food supplements are not a replacement for a healthy balanced diet and lifestyle.