When Is the Best Time To Take Fish Oil? Morning, Night, or With Food?

Looking for the best time to take fish oil? You're in luck: Most of the benefits of fish oil supplementation are associated with long-term use, so you can take it any time of day.

Having said that, taking fish oils in two split doses in the morning and at night can reduce potential side effects, such as acid reflux.(1)

Fish oil supplements are among the most popular nutritional supplements, promoting optimal health and wellbeing because of their omega-3 fatty acids.

If you do not consume 1-2 portions of oily fish per week, you may want to consider supplementation. Either way, omega 3 fatty acids help our health, so it's important you get enough of them.

So are there any additional benefits to taking a fish oil supplement in the morning or at night-time? Is there a best time for fatty acid intake? And can timing strategies result in a better health outcome?

Let's take a quick look at fish oil, its health benefits, timing strategies, and the Omega-3 supplement that is so clean, you can take it any time without worry of side effects or gastric distress.

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Best Time to Take Fish Oil: The Short Answer

The best time to take fish oil is the time you can consistently take it every day. Research does not show a specific morning or night advantage, but taking omega-3 supplements with a meal containing healthy fats may improve absorption and reduce certain side effects.

If fish oil causes reflux or fishy burps, try splitting your dose between breakfast and dinner or taking it with your largest meal.

Alternatively, avoid the fishy burps altogether by using our Performance Lab Omega 3 supplement made from algae (the original source of Omega 3) and not fish. Take with breakfast and then get on with your day!

What is Fish Oil?

Fish oil is a source of Omega-3 fatty acids that are considered "good fats" which play a crucial role in our overall health, valued for their anti inflammatory properties, among other things. The most beneficial Omega-3s for overall health are:

• Eicosapentaenoic acid (EPA)

• Docosahexaenoic acid (DHA)

EPA and DHA are found in fatty fish, cold water fish, oily fish and other seafood and marine life. When you take a fish oil supplement, these are the Omega-3s you get. Often from salmon, krill, mackerel, green-lipped mussel and other aquatic sources.

Taking fish oil supplements - or algae-based omega 3 supplements - is one way to add EPA and DHA directly to your diet, especially if you're not a fan of fatty fish.

Taking Fish Oil - Morning vs Night: Which Is Better?

Many of the potential benefits associated with fish oil supplementation are linked to regular, ongoing intake, as omega-3 fatty acids build up in the body over time rather than acting like a short-term intervention. (15)

But are there any additional benefits to timing? Is there a best time for supplementing, morning or night?

Is It Better to Take Fish Oil Capsules in the Morning or at Night?

In short, not really. There is no strong evidence that taking fish oil in the morning provides more benefits than taking it at night, or vice versa.

The most important factor is consistency. Choosing a time of day that fits your routine may make it easier to take your omega-3 supplement regularly.

That said, one of the most common side effects of taking fish oil, especially on an empty stomach, is acid reflux. It may manifest as the dreaded "fish burps".

You may potentially reduce the risk by splitting your daily dose into two smaller doses, one in the morning and one in the evening. Or you can opt for an algae-based vegan omega 3 to avoid the fish taste and fish burps altogether, such as Performance Lab Omega 3.

Anecdotally, some people find that keeping fish oil capsules in the freezer helps reduce fishy burps, possibly because the capsules take longer to break down after swallowing. Of course, an algae-based Omega 3 capsule doesn't have the worry over fishy burps in the first place.

Should You Take Fish Oil With Food?

Taking omega-3 supplements with a meal is generally recommended. Dietary fat stimulates the release of bile and digestive enzymes that help emulsify and absorb omega-3 fatty acids.

Studies have shown that absorption can be significantly higher when omega-3 supplements are taken with food containing fat, rather than on an empty stomach.

In one study, for example, absorption of EPA and DHA from fish oil ethyl esters was approximately three times higher when taken with a high-fat meal compared with a low-fat meal. (15)

So if you take fish oil, consider doing so with food at breakfast or another meal, and keep in mind that a low fat meal won't encourage absorption as well as a meal with a healthy amount of good fats, such as eggs, avocados, nuts, or olive oil, which may improve bioavailability.

High quality fish oil in triglyceride form is generally more bioavailable and gentler on the stomach.

Can You Take Fish Oil Capsules in the Evening?

Yes. Some people choose to take omega-3 supplements in the evening and report that they feel it supports better sleep. There is some evidence to back this claim. In a 2023 review of 19 research trials, for instance, almost three-quarters (74%) concluded that omega 3 helped sleep quality. It particularly improved sleep efficiency, the time actually spent asleep while in bed. (17, 18)

More: Learn more about omega 3 and sleep

Some people also report that taking omega-3 supplements regularly at night helps them feel more comfortable in the morning, particularly when it comes to joint stiffness and mobility. However, this is unlikely to be the result of a single evening dose.

Research suggests that any potential joint benefits from omega-3 are more likely linked to consistent supplementation over time, as EPA and DHA can influence inflammatory pathways gradually.

One meta-analysis of 17 randomised controlled trials found that omega-3 supplementation over several months was associated with reductions in joint pain, morning stiffness duration, and the number of painful or tender joints in people with inflammatory joint conditions such as rheumatoid arthritis. (16)

Omega 3s and Fish Oil Timing: The Bottom Line

In all honesty, the most important factor is not timing but long-term, consistent use. To maximize the potential health benefits of omega-3, it's important to find a time that you remember to take it each day.

For some people, this could be with breakfast in the morning, while others may prefer to take it at lunchtime or with an evening meal. The most important thing is to work Omega 3s into your diet and take them consistently!

The Main Health Benefits of Fish Oil Supplements

Fish oil supplements are helpful for those who don't regularly eat fish and other foods rich in omega-3. So what kind of potential benefits might accompany regular use of a fish oil supplement?

Fish oil omega 3 fatty acids have been linked to a variety of health benefits such as cardiovascular health, eye health, bone health, joint health, plus skin and brain function (especially in older adults). As well as supporting pregnancy and early life, helping to promote proper growth, and helping to reduce inflammation.

We cannot produce the essential fatty acids (omega-3) we get from fish oil naturally in the body, which is why they are considered essential.

It's important to consume adequate amounts of these fatty acids regularly to achieve any of its potential health benefits, which is one reason taking fish oil regularly matters for long-term results.

Please speak to your health provider before taking any dietary supplements, especially if you have existing medical conditions.

Let's take a closer look at the main health benefits of fish oil!

Heart & Cardiovascular Health

Taking a fish oil supplement or otherwise increasing EPA and DHA Omega 3s has been shown to support heart health in various ways, such as:(2)

• Support a stable heart rhythm and healthy blood circulation. (20)

• Maintain blood triglyceride levels; potentially may lower high triglyceride levels (21)

• Helps to maintain blood pressure levels that are already within normal range (22)

A 2022 review suggested that omega-3 fatty acids may have potential benefits in cardiovascular health, including possible effects on coronary heart disease outcomes and risk factors, although the authors noted that more research and further randomized controlled trials are needed. (9, 10)

Brain Health, Cognition & Healthy Mood

Fish oil supplementation is great for the brain, and is even considered as a nootropic strategy for enhancing cognition. Some researchers found that possible DHA and EPA benefits from marine Omega-3 supplementation may include: (3,4)

• Focus, potentially helping with attention concerns

• Promoting a bright, positive and healthy mood

• Assisting with feelings of occasional apprehension

• Supporting memory and learning

Omega 3 fatty acids have also been suggested in other studies to help with aging brain, helping to protect brain function or preserve cognitive function in older adults.(5)

Vision and Central Nervous System

Omega-3 fatty acids from fish oil, diet or other sources are important nutrients for the entire central nervous system. This includes the brain and another key part of the nervous system: Eye health.

Researchers have suggested that good intake of the Omega-3s may maintain vision health against age-related vision loss, and may also help with the irritating health condition known as dry eye syndrome.(6, 11, 12)

Immune System Function

Fish oil has immune-modulating activity that may have far-reaching effects on human health.

By helping to keep immune responses balanced, researchers have suggested the Omega-3 fatty acids may have soothing effects throughout the body, including in the joints, muscles, and blood vessels.(7,8, 13)

A 2019 systematic review and meta-analysis found that omega-3 fatty acids may be associated with lower inflammatory biomarkers in people with diabetes and cardiovascular conditions. (14)

Avoid Fishy Side Effects With the Top Omega 3 Supplement

As I said, there isn't really an ideal time to take fish oil. However, timing can make a difference when it comes to some of the complaints associated with fish oil supplements.

Namely, fish oil reflux, indigestion, and fishy-tasting burps that make it difficult to stick to your supplement regimen.

Far more important than timing, however, is the amount and quality of the Omega 3 fatty acids supplement.

So how much of the omega 3 fatty acids should you be consuming?

Speak with a healthcare provider before starting a new supplement, especially if you have questions about side effects or interactions.

Avoid the Fishy Burps with a Clean Vegan Source of Omega 3

You can avoid fishy side effects altogether by upgrading your fish oil to algal oil made from algae, the original source of omega 3 in the first place. It's a clean vegan source and Performance Lab Omega 3 delivers exactly that!

Performance Lab® Omega-3 is today's leading DHA+EPA product.

Featuring life's™OMEGA algal oil, Performance Lab® Omega-3 supplies the cleanest, most eco-friendly Omega 3s ever developed. It is also the only supplement to use NutriGels®: a carrageenan-free softgel.

Because of these quality features, Performance Lab® Omega-3 is easy to digest and absorb, with none of the side effects associated with fatty fish-derived omega-3 supplements.

In other words, you don't have to time it to avoid gastric side effects or fishy burps, because they just don't happen.

Performance Lab is also ultraclean! No mercury, heavy metals, PCBs, or toxic contaminants associated with fish oil.

Omega-3 is the perfect choice for building a healthy cell foundation and stacking with other Performance Lab® supplements to unleash your peak human performance.

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Frequently Asked Questions

What is the best time to take fish oil or omega-3 supplements?

The best time to take fish oil or omega-3 supplements is the time that fits most easily into your daily routine. Consistent daily intake is more important than taking it at a specific time of day. Many people find taking omega-3 with breakfast is an easy way to make it part of their morning routine.

Is it better to take fish oil in the morning or at night?

There is no strong evidence that taking fish oil in the morning is better than taking it at night. However, taking omega-3 with a meal may support absorption and can make it easier to remember. For a simple daily habit, many people prefer taking their omega-3 supplement with breakfast.

Should I take fish oil with food?

Yes, taking fish oil with food is generally recommended. A meal containing healthy fats may help your body absorb omega-3 fatty acids more effectively. If you experience fishy burps or digestive discomfort from traditional fish oil supplements, an algae-based omega-3 supplement can provide EPA and DHA without relying on fish oil.

Can I take omega-3 before bed?

Yes, you can take omega-3 before bed if that works best for your routine. The most important factor is taking it consistently. However, if you are looking for the easiest time to build a habit, taking an omega-3 supplement with breakfast is a simple option.

Does algae omega-3 need to be taken at a different time than fish oil?

No. Algae-based omega-3 supplements provide the same important omega-3 fatty acids, including DHA and EPA, but do not come from fish. Because they avoid many of the issues associated with fish-derived supplements, such as fishy aftertaste, they can be taken comfortably as part of your normal daily routine.

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