How to Get Omega-3 Without Fish Burps: A Guide to Alternatives

December 27, 2025 •

5 min read

Approximately 20% of people who take fish oil supplements report experiencing unpleasant fishy burps. For those seeking the health benefits of essential fatty acids, learning how to get omega-3 without fish burps is a crucial step towards maintaining a consistent and comfortable supplement routine.

Quick Summary

This guide provides a comprehensive overview of how to get omega-3 without fishy reflux. It explores superior alternatives like algae oil, discusses various plant-based food sources, and reveals practical tips for selecting burp-free supplements and managing your intake effectively.

Key Points

Algae Oil is a Direct Source: Algae oil provides direct EPA and DHA, the same omega-3s found in fish, without the fishy aftertaste and with added sustainability benefits.
Plant-Based ALA is Less Efficient: While flaxseeds, chia seeds, and walnuts contain omega-3 (ALA), the body's conversion to the more usable EPA and DHA is inefficient.
Try Enteric-Coated Fish Oil: This capsule design prevents the supplement from being digested in the stomach, effectively eliminating fishy burps for many users.
Switch to Krill Oil: For a marine-based alternative, krill oil's unique phospholipid structure often makes it easier to digest and less prone to causing reflux.
Optimize Your Timing: Taking your supplement with a meal can slow digestion and help prevent burps. Some people find taking it right before bed also helps.
Prioritize Quality: Rancid or low-quality fish oil is a key cause of burping; choose supplements from reputable brands with high purity and freshness standards.

Why Fish Burps Occur and What to Do

Fishy burps, or reflux, can be an unwelcome side effect of taking traditional fish oil supplements. This occurs when the fish oil is released and digested in the stomach, causing a fishy odor to be released as gas. The quality and freshness of the oil can also play a role, as rancid or oxidized oil may worsen the issue. Fortunately, several strategies exist to address this problem, ranging from simple changes in your supplement routine to exploring entirely new sources of omega-3s.

Optimizing Your Fish Oil Routine

If you prefer to stick with a fish oil supplement, several tactical changes can help minimize or eliminate burps:

Refrigerate or Freeze Capsules: Storing your fish oil capsules in the refrigerator or freezer can slow the breakdown of the gelatin shell, allowing the oil to travel further down the digestive tract before being released.
Choose Enteric-Coated Capsules: These specially coated supplements are designed to bypass the stomach and dissolve in the small intestine. This prevents the release of oil in the stomach, effectively stopping burps at the source.
Take with Meals: Consuming your omega-3 supplement with a meal, particularly one containing fat, can aid in absorption and slow digestion, reducing the likelihood of reflux.
Split Your Dose: Instead of taking your entire daily dose at once, try splitting it into smaller amounts taken with different meals throughout the day.

The Best Non-Fish Sources of Omega-3s

For those who wish to avoid fish-derived supplements altogether due to taste, diet, or sustainability concerns, excellent non-fish sources are available. These alternatives provide the same or similar essential fatty acids without the risk of fish burps.

Algae Oil: The Direct Plant-Based Source

Algae oil is a breakthrough for those seeking a vegan and burp-free omega-3. It is sourced directly from microalgae, which is the primary source of the EPA and DHA found in fish. Since fish acquire these vital nutrients by consuming algae, taking an algae oil supplement is simply going straight to the original source. This option is not only sustainable but also free from marine contaminants like mercury and PCBs. Algae oil is often deodorized and flavor-neutral, eliminating any fishy aftertaste.

Plant-Based ALA Sources

Certain plants are rich in Alpha-Linolenic Acid (ALA), another type of omega-3. While the body can convert ALA into EPA and DHA, this process is highly inefficient, with only a small percentage converting. However, ALA still offers valuable health benefits. Excellent food sources include:

Flaxseeds (and Oil): One of the richest plant sources of ALA. Grinding the seeds improves absorption.
Chia Seeds: A small but mighty source of ALA that can be added to smoothies, puddings, and cereals.
Walnuts: These nuts offer a significant amount of ALA and are a great addition to salads or as a standalone snack.
Hemp Seeds: A versatile option that provides ALA and is an excellent source of protein.
Edamame and Soybeans: Tofu and edamame contain ALA and can be easily incorporated into many dishes.

Krill Oil: An Easier-to-Digest Marine Option

While still marine-derived, krill oil is often better tolerated than fish oil. The omega-3s in krill oil are primarily in phospholipid form, which is more easily absorbed by the body. This unique structure can lead to less stomach upset and is far less likely to cause a fishy aftertaste compared to traditional fish oil. Krill oil also naturally contains astaxanthin, a powerful antioxidant.

Comparison of Omega-3 Sources


Source	Omega-3 Type	Best For	Pros	Cons
Algae Oil	EPA & DHA	Vegans, vegetarians, and those seeking direct, potent, burp-free omega-3s.	Direct source of EPA & DHA; sustainable; no fishy aftertaste; minimal contaminant risk.	Typically more expensive than fish oil.
Flaxseed/Chia Seeds	ALA	Adding fiber and nutrients to a plant-based diet.	Rich in ALA; versatile for cooking; high in fiber.	Inefficient conversion to EPA & DHA.
Krill Oil	EPA & DHA	Individuals who experience burps with fish oil but want a marine source.	Phospholipid structure offers better digestion and less aftertaste; contains astaxanthin.	Still a marine source; more expensive than fish oil.
Enteric Fish Oil	EPA & DHA	Individuals committed to fish oil who want to eliminate burps.	Effective at preventing reflux; readily available.	Some added ingredients for the coating; doesn't address freshness or origin.

Conclusion: Your Path to Burp-Free Omega-3s

Getting your daily dose of essential omega-3s doesn't have to mean enduring unpleasant fishy burps. The most effective strategy for most people is to switch to a high-quality algae oil supplement, which delivers a direct, potent, and burp-free source of EPA and DHA while being more sustainable. However, if you are committed to fish oil, opting for an enteric-coated version or modifying your intake can also provide relief. For those seeking a whole-food approach, incorporating ALA-rich seeds and nuts is a great option, though supplementation with algae oil may be necessary for adequate EPA and DHA levels. By considering these alternatives and optimizing your routine, you can comfortably reap the health benefits of omega-3s without any undesirable aftertaste.

Get more information about the benefits of a plant-based diet here.

A Better Way: The Top Choices for Burp-Free Omega-3s

Go Straight to the Source: Algae oil provides direct EPA and DHA, the same nutrients found in fish, but without the fishy aftertaste and environmental impact.
Embrace Plant Power: Boost your ALA intake with foods like flaxseeds, chia seeds, and walnuts, and consider an algae-based supplement for direct EPA and DHA.
Try Enteric-Coated Pills: These capsules are engineered to bypass the stomach and dissolve in the small intestine, preventing reflux and burps caused by digestion.
Consider Krill Oil: For a marine-based alternative, krill oil is often easier to digest and less likely to cause a fishy aftertaste due to its unique phospholipid form.
Optimize Your Intake: Taking your omega-3 supplement with meals, or even freezing capsules, can help slow digestion and reduce the chance of unpleasant burps.
Ensure Freshness: Always choose high-quality, reputable supplements, as rancid or oxidized oil is a major contributor to fishy burps.

Frequently Asked Questions

Algae oil is the most effective vegan and vegetarian source for directly obtaining EPA and DHA, as it bypasses the need for the body to inefficiently convert ALA from plant sources.

No, not all fish oil supplements cause burps. Many high-quality brands use better processing methods to ensure freshness, and some offer enteric-coated versions specifically designed to prevent this issue.

Yes, freezing the capsules can slow the breakdown of the gelatin shell, allowing the oil to pass into the intestines before being digested. This can reduce or eliminate the fishy aftertaste for some individuals.

No, algae oil can be just as potent as fish oil. Since fish get their omega-3 from consuming algae, algae oil provides the same EPA and DHA directly from the primary source.

Because the conversion rate of ALA from plant sources to EPA and DHA is so low, you may need a supplement like algae oil to meet adequate levels of EPA and DHA, especially for brain and eye health.

Krill oil comes from small marine crustaceans and delivers omega-3s in a phospholipid form, which is more easily digested and absorbed by the body. This can lead to a reduced risk of fishy aftertaste.

Yes, taking your omega-3 supplement with a meal, particularly one containing fat, can improve absorption and slow digestion. This process helps prevent the stomach from releasing the oil too quickly and causing reflux.