How to Avoid Fishy Burps from Omega-3 Supplements

December 3, 2025 •

3 min read

According to research published in the Journal of Nutritional Science, highly purified fish oils resulted in 78% fewer reports of fishy aftertaste compared to standard oils. Dealing with fishy burps can be a major deterrent to taking omega-3 supplements, but these unpleasant side effects can be easily managed with the right approach. Whether it's the quality of the oil or how you take it, understanding the cause is the first step to finding a solution.

Quick Summary

Several factors cause fishy burps from omega-3 supplements, including supplement quality, digestion time, and individual physiology. Remedies include freezing capsules, choosing enteric-coated or high-quality supplements, adjusting timing, and exploring alternative omega-3 sources. Taking supplements with meals or at night can also reduce discomfort.

Key Points

Check Quality and Freshness: Opt for high-quality, molecularly distilled fish oils in natural triglyceride (TG) form to reduce rancidity and impurities that cause burps.
Freeze Your Capsules: Storing and taking supplements straight from the freezer can delay their breakdown until they reach the intestines.
Choose Enteric-Coating: Select supplements with enteric coating to prevent premature digestion in the stomach, which is the main cause of fishy reflux.
Take with Food: Consuming omega-3s with a meal, especially one containing fats, can improve absorption and buffer the oil.
Try Algae or Krill Oil: Consider plant-based algae oil for a fish-free alternative or krill oil, which has better bioavailability and is less prone to causing burps.
Split Your Dose: Dividing your daily intake into smaller portions throughout the day can reduce the digestive load and potential for burping.
Change Your Timing: Taking your omega-3 supplement at night before bed can help you sleep through any potential fishy aftertaste.

Why Fishy Burps Occur

Fishy burps, also known as 'fish oil reflux' or eructation, happen when omega-3 supplements are digested in the stomach, releasing volatile, fish-scented compounds that are carried back up the esophagus. While fish oil is meant to be broken down in the intestines, various factors can cause this premature digestion, leading to the unpleasant sensation. The primary culprits are oxidized omega-3 fatty acids and the chemical trimethylamine (TMA), both of which are more prevalent in lower-quality or rancid oils. Individual factors, such as stomach acid levels and digestive enzyme efficiency, also play a significant role.

Methods for Preventing Fishy Burps

Choose a Higher Quality Omega-3 Supplement

One of the most effective strategies is to start with a premium product. High-quality supplements undergo advanced purification processes, such as molecular distillation, which removes impurities and volatile, rancid compounds that are responsible for the fishy taste and smell. Look for supplements with quality indicators like a low oxidation value (TOTOX score) and a high concentration of EPA and DHA. Choosing a supplement in the natural triglyceride (TG) form can also be beneficial, as it is often better absorbed and tolerated than the synthetic ethyl ester (EE) form.

Freeze Your Omega-3 Capsules

A simple and popular home remedy is to freeze your fish oil capsules. Storing and taking them straight from the freezer can slow down the capsule's breakdown in the stomach. The solidified oil passes more slowly and is more likely to reach the intestines before releasing its contents, effectively reducing the chances of a fishy aftertaste. For this method, swallow the frozen capsules quickly with cold water.

Opt for Enteric-Coated Softgels

Enteric-coated softgels are specifically designed to resist stomach acid. The special coating only dissolves in the more alkaline environment of the intestines, ensuring the fish oil is released where it is intended to be absorbed. This bypasses the stomach completely, preventing the burp-inducing breakdown from occurring.

Take Supplements with Meals

Taking your omega-3 supplement with food can significantly help reduce burping. The presence of other fats in your meal promotes the body's natural production of digestive enzymes, which in turn helps break down the fish oil more efficiently. Taking the capsule mid-meal provides a buffer that helps trap the oil in the stomach, preventing it from causing reflux. Pairing your supplement with healthy fats like avocado or nuts can further assist digestion.

Adjust Your Dosing Schedule

Adjusting when and how you take your omega-3s can also make a difference. Some people find that splitting their daily dose into smaller amounts throughout the day reduces the digestive burden on their stomach. Another effective strategy is to take your supplement right before bed, allowing you to sleep through any potential burping that might occur.

Consider Alternative Sources of Omega-3

If fish oil continues to cause problems, consider switching to an alternative source. Algae oil, for instance, provides the same beneficial DHA and EPA omega-3s as fish oil but is derived from a plant source, eliminating the fishy aftertaste entirely. Krill oil is another alternative that has been shown to cause less burping because its omega-3s are bound to phospholipids, which improves their digestion and absorption.

Comparison of Omega-3 Supplement Options


Feature	Standard Fish Oil	Enteric-Coated Fish Oil	Algae Oil	Krill Oil
Burp Potential	High	Low	Very Low (No fish taste)	Very Low (Phospholipid form)
Absorption Site	Stomach and Intestines	Primarily Intestines	Primarily Intestines	Primarily Intestines
Best For	Budget-conscious users, general intake	Sensitive stomachs, acid reflux sufferers	Vegans, vegetarians, sensitive palates	Enhanced absorption, joint health
Cost	Lowest	Moderate	Higher	Highest
Typical Dose	1-2 capsules daily	1-2 capsules daily	1-2 capsules daily	1-2 smaller capsules daily

Conclusion: Finding the Right Strategy for You

While fishy burps from omega-3 supplements can be a nuisance, they are not a reason to stop taking these beneficial fatty acids. By understanding the root causes, you can employ a combination of strategies to manage the side effects effectively. Start by assessing the quality of your current supplement. If the issue persists, try simple solutions like freezing your capsules or taking them with a meal. For those with consistently sensitive digestion, investing in enteric-coated fish oil or exploring alternative sources like algae or krill oil can provide a more comfortable experience. By being proactive and tailoring your approach, you can reap the numerous health benefits of omega-3s without the dreaded fishy aftertaste. If issues continue, consulting with a healthcare provider is recommended to ensure your digestive health is in good standing.

Frequently Asked Questions

Cheaper, lower-quality fish oils are more likely to cause fishy burps because they contain more impurities and may be closer to rancidity. Higher-quality, molecularly distilled oils are more purified and cause less digestive discomfort.

No, freezing fish oil capsules does not affect their potency or therapeutic benefits. It simply delays the breakdown of the capsule in the stomach, allowing it to pass into the intestine for absorption.

Enteric-coated supplements are not necessarily more effective overall but are a highly effective solution for those who experience fishy burps. They ensure the oil is released in the intestines, improving tolerance but not necessarily altering the core benefits of the omega-3s.

Yes, taking omega-3s with a meal, particularly one containing other fats, is a proven method to prevent burps. The food helps buffer the oil and stimulates digestive enzymes that break down the supplement more efficiently.

Algae oil is an excellent plant-based alternative that provides DHA and EPA without any fishy taste. Krill oil is another option, as its phospholipid-bound omega-3s are better absorbed and less likely to cause reflux.

You can perform a simple smell and taste test. High-quality, fresh fish oil should have a minimal odor, whereas rancid oil will have a strong, fishy, or bitter smell and taste. If it smells or tastes off, it’s best to discard it.

The natural triglyceride (TG) form of fish oil is often better tolerated and more readily absorbed by the body compared to the synthetic ethyl ester (EE) form. This can lead to less digestive distress and fewer fishy burps.