What You May Gain from Taking Vitamin D and Omega-3 Together

Omega-3 and vitamin D are widely used supplements, and taking them together may provide extra benefits. Since vitamin D is fat-soluble, pairing it with omega-3 fatty acids may help the body absorb it more efficiently. Researchers have looked at whether combining the two can support health, although the findings are not yet definitive.

1. It Could Slow Biological Aging

The combination may help reduce biological age, which is a measure of health status compared with chronological age.

Studies suggest that about 1 gram of omega-3 daily may slow biological aging by as much as four months. A recent study also found that daily vitamin D supplementation of around 2,000 international units (IU) may reduce biological aging, whether or not omega-3 is also taken.

Still, some researchers have reported that omega-3 and vitamin D together may offer even greater benefits for biological aging.

2. Mood Symptoms May Improve

Vitamin D may help reduce inflammation in the brain and support cognition and mood. Omega-3 also supports brain health and may improve cognition. Its anti-inflammatory effects may further help stabilize the nervous system and lift mood.

Using both supplements together may help ease depression and anxiety. They may work in tandem by reducing inflammation and helping balance brain chemicals.

Even so, anyone living with depression or anxiety should speak with a healthcare provider, since supplements do not address the underlying causes of these conditions.

3. Heart Health May Benefit

Vitamin D may lower the risk of heart attack in people with heart disease. Omega-3 can reduce triglycerides and keep platelets from clumping, which may help protect the heart and lower stroke risk.

Research on the heart-related effects of taking both together has produced mixed results. Some studies indicate the pair may reduce the risk of deaths related to heart disease in people who have had a heart attack, stroke, or heart failure. Other studies have not found a meaningful benefit for preventing heart disease.

4. Bone Strength Might Improve

Omega-3 fatty acids may support bone formation and slow bone breakdown. Vitamin D helps the body absorb calcium, which is essential for strong bones.

Both supplements may help reduce the risk of osteoporosis. Taken together, they may support bone health and lower the chance of fractures.

5. Blood Sugar May Decrease

Some research suggests that omega-3 fatty acids and vitamin D together can help lower blood sugar. One study found that taking both for about six weeks effectively reduced blood sugar in women with gestational diabetes, a form of diabetes that develops during pregnancy.

Who Should Avoid Taking Omega-3 and Vitamin D Together?

For most people, combining omega-3 fatty acids with vitamin D is safe when taken at recommended doses. However, this combination may not be suitable for everyone, especially those with certain medical conditions or those taking specific medications.

You should check with a healthcare provider first if you:

• Have severe fish or shellfish allergies, since many omega-3 supplements are made from fish oil

• Have kidney or liver disease

• Take medicines that raise bleeding risk, such as warfarin, because omega-3 may also increase bleeding risk

• Take medications such as statins (atorvastatin or simvastatin) or thiazide diuretics (Hygroton and Microzide)

• Are pregnant or breastfeeding