Why the Fishy Aftertaste Occurs
The unpleasant fishy aftertaste, often referred to as "fish burps," is a common side effect of fish oil supplementation. This issue typically arises when the fish oil capsule breaks down in the stomach. The oil, being less dense than other stomach contents, floats to the top. As the lower esophageal sphincter (LES) relaxes during a burp, a small amount of this oil can come up, resulting in the tell-tale fishy taste and odor.
Additionally, one of the most significant causes of a strong fishy taste is rancidity. Fish oils are susceptible to oxidation, which causes them to go bad over time. If a supplement is old, improperly stored, or of poor quality, the oil inside can become oxidized, leading to a much more intense and rotten fishy smell and taste. Independent lab studies have found that a significant percentage of fish oil products on the market are rancid or nearing rancidity.
Immediate Actions for Your Current Capsules
If you have a bottle of fish oil capsules that are giving you trouble, you don't necessarily have to throw them out. Several simple strategies can help reduce or eliminate the aftertaste.
The Freezing Method
One of the most popular and effective home remedies is freezing your capsules. The cold temperature solidifies the oil and the gelatin casing, causing it to break down more slowly in the digestive system. By the time the capsule begins to dissolve, it may have already passed into the small intestine, well past the point where burps are typically triggered.
- How to do it: Place your fish oil capsules in a freezer-safe container. Store them in the freezer for at least a few hours before taking. Swallow them quickly with cold water while still frozen.
- Benefits: Freezing does not affect the potency of the oil and can help preserve its freshness.
Timing with Meals
Taking your fish oil capsules at the right time with the right foods can make a world of difference. Consuming them with a meal, particularly one containing other fats, aids in better digestion and absorption.
- Take with your largest meal: Food dilutes stomach acid and slows down digestion, preventing the oil from floating to the top.
- Pair with fatty foods: Healthy fats like avocado, nuts, or olive oil trigger bile release, which helps emulsify and digest the fish oil more efficiently.
- Take just before bed: For some, taking the capsules with dinner or right before bed allows any potential aftertaste to occur while they are asleep, minimizing the disturbance.
Choosing Better Fish Oil Supplements
Preventing the fishy taste is easier than treating it. Your best defense is to choose a high-quality, well-processed product from the start.
Enteric-Coated Capsules
Many manufacturers offer fish oil with an enteric coating. This specialized shell is designed to resist stomach acid and only dissolve once it reaches the alkaline environment of the small intestine. This technology effectively bypasses the stomach, eliminating the primary source of fishy burps. Look for products explicitly labeled "enteric-coated" or "burp-less."
The Importance of Freshness
A fresh fish oil supplement should have little to no fishy odor. If you break open a capsule and it smells strongly of old fish, it's likely rancid. High-quality manufacturers take several steps to ensure freshness:
- Molecular Distillation: This process removes impurities and volatile compounds that contribute to odor.
- Antioxidants: Added natural preservatives like vitamin E (tocopherols) and rosemary extract help maintain freshness.
- Third-Party Testing: Look for certifications from organizations like IFOS (International Fish Oil Standards), which verify purity and freshness.
Advanced Strategies and Alternatives
If the standard methods aren't working, consider these more advanced options.
Consider Digestive Enzymes
For those with sensitive stomachs, digestive enzyme supplements, specifically those containing lipase, can assist with the breakdown of fats. Taking a lipase-containing enzyme just before your fish oil can help your body process the oil more effectively, reducing the likelihood of a lingering aftertaste.
Explore Other Omega-3 Sources
If you simply can't tolerate any fish oil, or if you follow a plant-based diet, several alternatives exist:
- Algae Oil: A vegetarian source of omega-3s (DHA and sometimes EPA) derived from algae. Since it comes directly from the original source of omega-3s, it provides the benefits without any fishy taste.
- Krill Oil: Another marine source where the omega-3s are bound to phospholipids, which may improve absorption and reduce burping. Krill oil capsules are also typically smaller than fish oil capsules.
Comparison of Aftertaste Reduction Methods
| Method | Effectiveness | Best For | Considerations |
|---|---|---|---|
| Freezing Capsules | High | Immediate relief with current product | Some manufacturers discourage it; best with larger capsules |
| Taking with Meals | High | Simple, daily routine adjustment | Works best with fatty meals; less effective with small snacks |
| Enteric Coating | High | Long-term solution for repeat burpers | May be slightly more expensive; absorption could be affected in some cases |
| High-Quality Oil | Very High | Ultimate long-term solution | Requires research and potentially higher cost; addresses root cause |
| Algae Oil | Very High | Vegans/vegetarians or highly sensitive individuals | Usually more expensive; often contains DHA but may have less EPA |
| Digestive Enzymes | Medium | Those with sensitive digestion | May require experimenting with different enzymes to find the right fit |
| Krill Oil | High | Individuals seeking a smaller, potentially easier-to-digest option | Generally more expensive per dose than standard fish oil |
Conclusion
The fishy taste and burps from fish oil capsules are a common and frustrating issue, but one that is easily manageable with the right approach. For immediate relief, simple strategies like freezing your capsules or adjusting your intake to coincide with meals can make a significant difference. For a more permanent solution, investing in a high-quality, third-party tested, enteric-coated fish oil is your best bet. If fish-based products are still an issue, excellent alternatives like algae or krill oil are available. By identifying the root cause—be it poor digestion, capsule breakdown location, or rancidity—you can find a personalized solution and enjoy the substantial health benefits of omega-3s without the lingering unpleasantness. For more information on why quality matters, visit the Arthritis Foundation's guide to fish oil aftertaste.
