TL;DR: Taking fish oil on an empty stomach may lead to some uncomfortable side effects, like acid reflux, nausea, and stomach upset. Fish oil is high in omega-3s, which are best absorbed with dietary fat. You should take fish oil with a meal containing healthy fats for maximum benefits and to reduce side effects. This approach can help you avoid digestive issues, improve absorption, and ensure that your body makes the most of the omega-3s in fish oil. A fish oil supplement, like Fish Oil from Seeking Health, is burp-free, taste-free, and easy to swallow to ensure it’s pleasant to take, so you’ll reach for it daily!†
Should You Take Fish Oil on an Empty Stomach?
Taking fish oil on an empty stomach can lead to some uncomfortable side effects. Fish oil is high in omega-3 fatty acids, which are beneficial for health, but consuming it without food might cause stomach upset.†
What Happens if You Take Fish Oil Without Food?
Fish oil can lead to acid reflux without food, as the oil may float on top of stomach contents and cause indigestion. Additionally, it might result in gastrointestinal issues like diarrhea, belching, and nausea due to its high-fat content. You should take fish oil with meals containing fat to enhance absorption and reduce potential side effects.
The potential side effects when taking fish oil without food include:
- Acid Reflux: The oil may float on stomach contents and cause heartburn or indigestion.
- Diarrhea: High doses of fish oil can lead to digestive issues like diarrhea.
- Belching and nausea: These are common side effects due to the high-fat content in fish oil.
- Reduced absorption: Taking fish oil without dietary fat may decrease the absorption of omega-3 fatty acids.
What Is the Best Way To Take Fish Oil?
The best way to take fish oil is with a meal that contains dietary fat. This is because the omega-3 fatty acids in fish oil, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are better absorbed when taken with fat, which helps transport them to where they are needed in your body. You can take fish oil at any time, but it is important to be consistent and take it at the same time each day to help you remember. If you experience gastrointestinal side effects like indigestion or "fishy burps," you might find splitting your dose and taking it with different meals throughout the day helpful.
Fish oil can be taken in liquid or capsule form, and it's important to follow the dosage instructions on the label or those given by your healthcare practitioner. You may prefer taking fish oil with your largest meal of the day, such as dinner, especially if it includes healthy fats that can aid absorption. If you find the taste of liquid fish oil unpleasant, mix it with cold foods like smoothies or hummus to mask the flavor. Always consult your healthcare practitioner before starting any new supplement regimen to ensure safety.
What Are Healthy Dietary Fats?
Some dietary fats are healthy because they help support your heart health and healthy cholesterol levels1. Additionally, these fats, such as omega-3 and omega-6 fatty acids, support healthy brain function, inflammatory responses, and nutrient absorption.2,3†
10 Healthy Dietary Fats To Include In Meals:4
- Olive Oil: Containing monounsaturated fats, olive oil is known to support heart health and is a staple in the Mediterranean diet.
- Avocados: These are high in monounsaturated fats and provide essential nutrients like potassium and fiber.
- Nuts: Almonds, walnuts, and pecans are good sources of healthy fats, mainly monounsaturated and polyunsaturated fats.
- Seeds: Flaxseeds and chia seeds contain omega-3 fatty acids, a polyunsaturated fat that supports heart health.
- Fatty Fish: Salmon, mackerel, and sardines are excellent sources of long-chain omega-3 fatty acids, which are crucial for cardiovascular health.
- Coconut Oil: Contains medium-chain triglycerides (MCTs) that may have various health benefits, although it should be consumed in moderation due to its saturated fat content.
- Canola Oil: A good source of monounsaturated fats and omega-3 fatty acids, making it a heart-healthy cooking oil option.
- Sunflower Oil: High in vitamin E and polyunsaturated fats, sunflower oil is another healthy cooking oil choice.
- Soybean Oil: Provides polyunsaturated fats and is commonly used in cooking and food production.
- Peanut Butter: Contains healthy monounsaturated fats, protein, and fiber, making it a nutritious snack.
Why Is It Better To Take Fish Oil at Night?
Taking fish oil at night can be helpful for various reasons. It may support healthy sleep and inflammatory responses. Taking it with dinner—the day’s largest meal—can support omega-3 absorption, as they are better absorbed with dietary fats. This timing may reduce side effects like acid reflux since lying down shortly after taking fish oil could ease discomfort. Adding fish oil to your nighttime routine could enhance its health benefits and support better sleep.5†
The benefits of taking fish oil at night include:†
- It may support sleep quality, relaxation, and healthy inflammatory responses.
- Better absorption when taken with dinner, especially if it’s a larger meal.
- Reduced chance of side effects like acid reflux due to timing.
Is It Better To Take Fish Oil Before or After a Meal?
Taking fish oil after a meal is generally recommended for better absorption. Omega-3 fatty acids, such as those found in fish oil, are fat-soluble, meaning they are better absorbed with dietary fats. Consuming fish oil with a meal that includes healthy fats can support its bioavailability, allowing more omega-3s to enter and remain in your system. This approach maximizes the absorption of the beneficial EPA and DHA components. It helps reduce potential side effects like acid reflux or indigestion if fish oil is taken on an empty stomach.†
Here are a few reasons to take fish oil after a meal:†
- Improved Absorption: Taking fish oil with a meal that contains fats supports the absorption of omega-3 fatty acids.
- Reduced Side Effects: Consuming fish oil with food can help minimize side effects such as acid reflux or indigestion.
- Enhanced Effectiveness: The presence of dietary fats helps transport omega-3s to where they are needed most in the body.
- Consistency: Taking supplements with meals can help establish a routine, ensure regular intake, and maximize long-term benefits.
Seeking Health Fish Oil
Try Fish Oil by Seeking Health today to better support your body’s need for omega-3 fatty acids. Fish Oil includes EPA and DHA. These important omega-3 fatty acids have many health benefits. Just one softgel of Fish Oil provides nearly one gram of omega-3 fatty acids in natural triglyceride form, sourced from Norwegian cold water fish to support joint, circulation, and brain health. It’s 3rd party tested for impeccable purity, cleanliness, and stability standards, so you can trust it to support your and your family’s health needs.†
The Bottom Line
So, can fish oil be taken on an empty stomach? While you can technically take fish oil with or without food, it’s likely to cause unpleasant side effects, like acid reflux and stomach upset, if you take it when you haven’t eaten. For best results, take fish oil with a meal that contains healthy fats to support efficient omega-3 absorption and reduce digestive discomfort. Whether you take it in the morning or evening, pairing fish oil with food can help you get the most from its health benefits and make it easier to stick to a daily routine. Taking a supplement like Fish Oil from Seeking Health will help ensure a pleasant experience, so you’ll want to include it as a staple in your daily supplement routine.†
References:
- https://pubmed.ncbi.nlm.nih.gov/31147674/
- https://pubmed.ncbi.nlm.nih.gov/28854932/
- https://pubmed.ncbi.nlm.nih.gov/35548568/
- https://pubmed.ncbi.nlm.nih.gov/34139694/
- https://pubmed.ncbi.nlm.nih.gov/36235788/
† These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.