How to Take Omega-3 Vitamins with Something to Avoid Burps

November 2, 2025 •

5 min read

Up to 20% of fish oil supplement users report experiencing fishy burps, but there are effective ways you can eat omega-3 vitamins with something to avoid burps and the unpleasant aftertaste. By understanding the causes and adopting simple strategies, you can improve your tolerance and continue benefiting from these essential fatty acids.

Quick Summary

Learn effective methods to prevent fishy burps from omega-3 supplements. This guide covers how pairing with food, choosing specific product types, adjusting timing, and proper storage can make a significant difference.

Key Points

Pair with Meals: Take omega-3 supplements with food, particularly meals containing other healthy fats, to improve absorption and prevent the oil from floating in your stomach.
Use Enteric-Coated Softgels: Opt for enteric-coated capsules, which delay the release of oil until it reaches the small intestine, bypassing the stomach and eliminating the cause of burps.
Try Algae Oil: Consider a plant-based omega-3 supplement made from algae oil to completely avoid any fishy aftertaste or burps.
Freeze Capsules: For standard softgels, freezing them can slow down their breakdown in the stomach, reducing the chance of reflux.
Check for Freshness: Ensure your supplement is not rancid by checking for a fresh, neutral scent. Rancid oil contributes to a more unpleasant fishy burp.
Split Your Dosage: Dividing your daily dose into smaller, multiple portions taken with different meals can reduce the digestive load and potential for burping.

Understanding the Cause of Fishy Burps

The unpleasant phenomenon of fishy burps is a common side effect for many who take omega-3 supplements derived from fish oil. The primary cause is related to how the body digests the oil. When a standard fish oil capsule is consumed, it is broken down in the stomach. Because oil is less dense than the other contents of your stomach, it floats to the top. As your stomach naturally burps up gas, some of the fish oil can come up with it, causing the characteristic fishy taste and odor.

Another significant factor is the freshness of the product. If the fish oil has become oxidized or rancid, the taste will be far more unpleasant. High-quality, fresh fish oil should have a neutral or mildly oceanic aroma, not a strong, pungent fishy smell. Exposure to heat, light, and oxygen can accelerate this process, so proper storage is crucial.

Pairing Your Omega-3s with Food

One of the most effective and simplest strategies to combat burps is to take your omega-3 supplement with food. Taking the capsule in the middle of a meal, rather than before or after, can be particularly helpful.

The Importance of Fat

Omega-3 fatty acids are fat-soluble, which means they are absorbed more efficiently when consumed with other dietary fats. The presence of fat in your meal stimulates the production of lipase, an enzyme that breaks down fats, and bile, which helps emulsify fats. This process ensures the fish oil is properly mixed with stomach contents and moves more efficiently into the small intestine for absorption, rather than sitting on top and causing reflux. Aim for meals that contain healthy fats like those found in avocados, nuts, or olive oil.

Foods to Pair with Your Dose

Avocado: A fantastic source of healthy fats that can help with absorption.
Yogurt or Smoothie: Mixing a liquid omega-3 or taking a capsule with a creamy, thicker food can help trap the oil.
Nuts and Seeds: Almonds, walnuts, and chia seeds are excellent companions.
Protein-rich meals: Protein helps slow gastric emptying, giving the supplement more time to be properly digested.
Citrus or Mint: Flavored options like lemon juice or mint can mask the aftertaste if some still gets through.

Choosing the Right Omega-3 Product

Your choice of supplement can make a world of difference. Certain formulations are designed specifically to minimize or eliminate burping.

Enteric-Coated Softgels

This is one of the most widely recommended solutions for those prone to fishy burps. Enteric-coated capsules have a special coating that prevents them from dissolving in the acidic environment of the stomach. Instead, they pass through the stomach intact and release the omega-3s in the alkaline small intestine. This bypasses the stomach completely, eliminating the primary cause of fishy reflux.

Algae Oil for Plant-Based Omega-3s

For those seeking a non-animal-based option, algae oil is an excellent vegetarian and vegan source of omega-3s, specifically DHA and sometimes EPA. Since it doesn't come from fish, it completely eliminates the potential for a fishy burp. It is also a great choice for those concerned about sustainability or potential heavy metal contamination found in some fish oils.

Higher Concentration Products

If you take a standard fish oil, opting for a higher concentration product can reduce the number of capsules you need to take. This means you consume less total oil volume, which can reduce the burden on your digestive system and lower the chance of burping.

Strategic Timing and Dosing

When and how you take your supplement can be as important as what you take it with.

Split Your Dose

If your daily dose consists of multiple capsules, consider splitting them up throughout the day. Taking one capsule with breakfast and one with dinner, for example, reduces the amount of oil your stomach needs to process at one time, minimizing the chance of burping.

Try Taking Them at Night

For some, taking omega-3s just before bed is the most effective solution. By the time any potential reflux might occur, you are asleep and won't be bothered by the aftertaste.

Practical Tips for Immediate Relief

Beyond long-term strategies, a few quick tricks can also provide relief.

Freeze the Capsules

Placing your fish oil capsules in the freezer can help. When frozen, the capsule takes longer to dissolve in the stomach. The frozen supplement may be further along in your digestive tract before the oil is released, reducing the chance of burps. However, some manufacturers advise against freezing, as it may affect the capsule's integrity.

Consider Digestive Enzymes

Taking a lipase-containing digestive enzyme along with your omega-3 supplement can help your body break down the fats more effectively. This ensures a smoother digestive process and reduces the likelihood of the oil floating and causing burps.

Comparison Table: Burp-Prevention Strategies


Strategy	Description	Effectiveness	Cost Impact	Convenience
Take with Food	Consume omega-3s with a meal, especially one containing healthy fats.	High	None	High
Enteric-Coated Capsules	Use softgels with a special coating that bypasses the stomach.	Very High	Higher	High
Freeze Capsules	Store capsules in the freezer to delay digestion.	Moderate	None	Moderate
Split Dose	Divide the daily intake into smaller portions throughout the day.	Moderate	None	High
Switch to Algae Oil	Use a plant-based omega-3 source.	Very High	Higher	High
Take at Night	Consume the supplement before bed to sleep through potential burps.	High	None	High

Conclusion: Finding Your Best Approach

Dealing with fishy burps from omega-3 supplements is a solvable problem. You can eat omega-3 vitamins with something to avoid burps by combining practical strategies like taking them with meals, choosing high-quality, enteric-coated or algae oil products, and adjusting your timing. Experiment with these methods to find the best approach for your body and digestive system, ensuring you can continue to reap the significant health benefits of omega-3s without the unpleasant side effects. Consistency is key, so find a routine that works and stick with it for long-term health benefits.

Healthline provides more information on the benefits and timing of taking fish oil

Frequently Asked Questions

Fishy burps primarily occur because the fish oil capsule breaks down in the stomach. Since the oil is less dense than other stomach contents, it floats to the top. When gas is released during a burp, the oil can be regurgitated along with it.

Yes, taking omega-3s with a meal, especially one containing fat, helps improve digestion and absorption. The food and dietary fats cause the body to release bile and enzymes that break down the oil, helping it move into the intestines more efficiently and preventing it from sitting at the top of the stomach.

Enteric-coated supplements are softgels with a special coating that resists stomach acid. This prevents the capsule from dissolving in the stomach, so the oil is only released once it reaches the small intestine. This is a very effective way to prevent fishy burps.

Freezing capsules can help by delaying the digestion process in the stomach, as the oil inside is solidified. The capsule takes longer to thaw and dissolve, giving it more time to move further down the digestive tract before releasing the oil.

You can opt for a plant-based omega-3 supplement, such as algae oil. Algae is the original source of marine omega-3s (EPA and DHA), and supplements derived from it will not cause a fishy burp.

Yes. If the fish oil is rancid or of low quality, the taste will be significantly more unpleasant and noticeable during reflux. High-quality, fresh oils are less likely to cause a strong, pungent fishy taste.

Splitting your daily dose into smaller portions taken with different meals can be a good strategy to reduce the overall digestive burden and minimize the chances of burping.

Yes, taking omega-3s before bed can be an effective tactic. The potential for burps and aftertaste is minimized because you will be sleeping through any discomfort.

Taking a digestive enzyme supplement, particularly one containing lipase, with your omega-3 can aid in breaking down the fats. This supports a smoother digestive process and reduces the oil's tendency to float in the stomach.