omega-3 and vitamin d benefits

Benefits Of Vitamin D And Omega 3

Did you know that low vitamin D and omega-3 levels are incredibly common in Canada—especially during fall and winter? National data shows that 32% of Canadians don’t get enough vitamin D, and the average adult has an omega-3 index of just 4.5%, a level considered high-risk for heart disease. With so many people falling short, it’s no surprise that interest in omega-3 benefits and vitamin D3 supplements has skyrocketed.
What’s even more interesting is the growing research showing that combining vitamin D and omega-3 may offer more protection than taking either nutrient alone. Studies aligned with the Canadian Health Measures Survey show that people with healthy vitamin D status and adequate omega-3 intake experience stronger immune responses, reduced inflammation, and better overall long-term wellness. These two nutrients work as a powerful team—helping support your mood, heart, joints, and immune system all year long.

Vitamin D

Sunlight, a great natural source of vitamin D

We all celebrate and love sunny days and another benefit is the vitamin D we get from the sun. Vitamin D provides many health benefits including helping fight against inflammation and heart disease.

The natural way to get vitamin D is to absorb it through direct sun exposure on our skin (ie. not through clothing or sunscreens) for 20 minutes every day. However, nowadays, very few of us have adequate levels of vitamin D in our bodies.

Some of the effects of vitamin D deficiency

When our bodies become deficient in vitamin D, we can become more susceptible to a variety of illnesses including:

  • colds,
  • flu,
  • asthma,
  • diabetes and
  • chronic pain.

Some studies have shown links between vitamin D deficiency and up to 46% of all cancer deaths1.

Benefits of vitamin D

With winter often being cold and flu season, vitamin D has been found to reduce your chances of getting colds and flu by almost 100%. With sufficient vitamin D, your immune cells are better able to recognize invaders and respond to an infection. In one study, only 1 of 104 test subjects developed either a cold or flu during the winter season after supplementing with vitamin D2.

Other studies have found that vitamin D can have a helpful effect in those with clinical depression by enhancing their mood and reducing negative symptoms3. In addition, those with chronic pain and fatigue have shown benefits when supplementing with vitamin D.

Vitamin D also supports heart health. People with vitamin D deficiency have higher rates of heart disease. The vitamin helps regulate blood pressure and supports healthy blood vessel function.

Vitamin D regulates the amount of calcium the body absorbs from food. Without enough vitamin D, people only absorb 10-15% of dietary calcium. With adequate levels, absorption jumps to 30-40%.

Vitamin D acts like a hormone in immune cells. It helps T-cells and other immune cells work properly. People with low vitamin D levels get sick more often and take longer to recover.

What dosage to take

In terms of dosage, you can generally use your body weight as a guide. For every 40lbs of body weight, you can take 1000IU of vitamin D. For example, if you weigh 200lbs, you could then take up to 5000IU of vitamin D daily.

Potential risks of too much vitamin D

There are few risks to taking vitamin D. However, if you are taking any prescription medications, especially any:

  • calcium channel blockers,
  • cholesterol medications,
  • corticosteroids,
  • prednisone or
  • medication for irregular heart rhythms or psoriasis

You should consult with your family doctor first before supplementing with vitamin D

Omega 3

Omega-3 versus omega-6

Another supplement with far-ranging health benefits is omega-3. A rich source of natural omega-3 and its components, EPA and DHA, is found in fish. Ideally, we should strive for a healthy balance between omega-3 and omega-6 of 1:14. However, with today’s diet, we often have too much omega-6 in our bodies and not enough omega-3, sometimes even being greater than 10:1 omega-6 to omega-3.

Some of the effects of omega 3 deficiency

While omega 6 has been linked to issues such as cancer and inflammation, omega 3 does the opposite and can help with reducing risk of cancer and inflammation5, much like vitamin D. Omega 3 acts by being broken down and converted into components that inhibit the enzyme cyclo-oxygenase (COX) which is responsible for sparking the inflammatory process in your body. Omega 3 is also important in helping against:

  • diabetes,
  • heart disease and
  • obesity.

Benefits of Omega 3

Omega 3 fatty acids play a key role in supporting overall health. They are known to:

  • Reduce inflammation throughout the body
  • Support brain function and cognitive health
  • Improve heart health by lowering triglycerides and blood pressure
  • Enhance eye health and may help prevent macular degeneration
  • Support mood regulation and may reduce symptoms of anxiety and depression

Omega-3 fatty acids protect the heart in multiple ways. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) help lower triglyceride levels by up to 30% in some people. They also reduce inflammation in blood vessels.

These essential fatty acids make blood less likely to clot. This reduces the risk of heart attacks and strokes. Studies show omega-3 supplements can lower blood pressure by 2-8 mmHg in people with high readings.

Omega-3 fatty acids also strengthen bones. These polyunsaturated fats help the body use calcium more effectively. They reduce bone breakdown and support new bone formation.

What dosage to take

When deciding how much omega 3 to take via supplements, the average adult can generally take 1-2g per day. There are very few risks to supplementing with omega 3. However, if you are taking any prescription medications, especially blood thinners or medications to help control your blood sugar levels, you should consult with your family doctor first before starting any supplementation with omega 3.

Dietary Sources of Vitamin D and Omega 3

Getting omega-3 and vitamin D from food sources provides the most natural approach, while supplements offer targeted dosing for specific health goals. These nutrients work together to enhance absorption and effectiveness in the body.

Fatty fish remains the richest natural source of omega-3 fatty acids. A single 100 g serving of salmon provides 1,500–2,000 mg of omega-3s, while mackerel offers 2,500–3,000 mg per serving. Sardines and trout are affordable options with excellent levels of EPA and DHA.

Plant-based omega-3 sources include:

  • Flaxseed oil: ~7,000 mg ALA per tablespoon
  • Walnuts: ~2,500 mg per ¼ cup
  • Canola oil: ~1,300 mg per tablespoon
  • Chia seeds: ~5,000 mg per ounce

For vitamin D, fortified products are essential — especially in northern climates like Canada. Common foods include:

  • Fortified milk and plant milks: ~100–140 IU per cup
  • Fortified cereals: ~40–100 IU per serving
  • Egg yolks: ~40–80 IU each
  • Canned salmon: ~300–600 IU per serving

Cod liver oil offers a rare combination of both nutrients, with 1,000+ mg of omega-3s and 400–1,000 IU of vitamin D per tablespoon.

How to Supplement Omega-3 and Vitamin D3 Together

Supplements provide consistent, reliable dosing — especially for people who don’t eat fish regularly or who struggle with low vitamin D levels.

Omega-3 Supplement Guidelines:

  • Most fish oil capsules contain 300–1,000 mg of EPA + DHA
  • General wellness: 250–500 mg daily
  • Higher support (under professional guidance): 1,000–3,000 mg daily

Vitamin D3 Supplement Guidelines:

  • More effective than vitamin D2 at raising blood levels
  • Common dosages: 600–4,000 IU per day
  • Liquid D3 allows easier dose adjustments

Factors that influence vitamin D needs include:

  • Limited sun exposure
  • Higher body mass index (BMI)
  • Darker skin pigmentation
  • Winter months

To avoid deficiency or excess, monitoring blood levels is recommended — especially if taking higher doses.

Benefits of Omega-3 and Vitamin D3 Together

Taking omega-3 and vitamin D3 together enhances the effectiveness of both nutrients. Omega-3 fatty acids help transport fat-soluble vitamin D through the body, improving how efficiently it is absorbed and used.

Research shows several combined benefits:

  • Improved inflammation control (lower CRP and other markers)
  • Better immune regulation
  • Enhanced heart and metabolic health
  • Potential protective effects for long-term wellness (ongoing research)

This synergy occurs because:

  • Omega-3 prevents oxidative damage to fats in the body
  • Vitamin D regulates calcium, immune function, and cell activity
  • Both reduce chronic inflammation

For best absorption, take both supplements with a meal containing healthy fats.
 Plant-based individuals can pair vegan vitamin D3 with ALA-rich foods like flaxseeds, walnuts, or plant-based omega-3 blends.

Regular monitoring ensures vitamin D stays in a safe and effective range while maximising the omega-3 benefits you’re aiming for.

You may also be interested in our nutritional blog post on how diet affects immunity

Conclusion: Supporting Your Health With Omega-3 and Vitamin D

Omega-3 fatty acids and vitamin D each play a vital role in keeping your heart, bones, immune system, and brain functioning at their best — and the latest research shows their benefits are even stronger when taken together. Whether you get these nutrients from food or supplements, maintaining healthy levels can make a meaningful difference in your daily energy, mood, and long-term wellness.

If you’re looking to improve your overall health, reduce pain, or support your body’s natural healing, our team at Cedar Chiropractic & Physiotherapy in Burnaby is here to help. We’ll work with you to understand your symptoms, movement patterns, and lifestyle factors so you can feel your best and stay active.

Frequently Asked Questions About Omega 3 And Vitamin D

Q: Can vitamin D and omega-3 be taken together?

A: Both Vitamin D and omega 3 can certainly be taken together, as the 2 supplements do not conflict with each other. In fact, it may be good to take them together. They each have important roles in maintaining your health.

Areas such as hearth health, immunity and brain health may benefit from these supplements. Also, some studies have looked into how vitamin D and omega 3 can have a positive role in fighting cancer and chronic inflammation

Q: Is omega-3 rich in vitamin D?

A: Some food sources will contain both omega 3 and vitamin D. One of the main sources of vitamin D is natural sunlight. Other food sources of vitamin D include certain orange juices, egg yolk, fish, fortified milk or yogurt, liver and some mushrooms. Similar to vitamin D, omega 3 can also be found in fish. It is also in chia seed, flaxseed, meat and walnuts

Q: Does vitamin D and omega-3 help with depression?

A: There have been some research looking into the connection between vitamin D, omega 3 and depression. Some of the studies suggest that there may be a possible benefit of taking vitamin D or omega 3 but more research should be done to look further into this potential benefit

Q: Should I speak with my family doctor before deciding to supplement with vitamin D or omega 3?

A: Yes, it is always recommended to see your family doctor before adding any vitamins or supplements to your diet. This is even more important if you are already taking certain medications to avoid any conflicts, or if you have any pre-existing health conditions

References

1. Jemal A. Cancer Statistics. CA Caner J Clin. 2007 Jan-Feb;57(1):43-66
 2. Aloia J. Epidemic Influenza and Vitamin D. Epidemiology and Infection. 2007;vol 135(7):1095-1098
 3. Stewart Leavitt. Vitamin D – A Neglected “Analgesic” for Chronic Musculoskeletal Pain. Pain Treatment Topics. 2008
 4. Eaton. Paleolithic Nutrition Revisited: A Twelve Year Retrospective on its Nature and Implications. Eur J Clin Nutr. 1997;51:207-216
 5. Maroon JC. Omega-3 Fatty Acids (Fish Oil) as an Anti-Inflammatory: An Alternative to Nonsteroidal Anti-Inflammatory Drugs for Discogenic Pain. Surgical Neurology. 2006;65(3):326-331

On October 27, 2018   /   Blog