Why Does Fish Oil Leave an Aftertaste?
For many people, the health benefits of omega-3 fatty acids are overshadowed by a single, off-putting side effect: the fishy aftertaste. This issue, often manifesting as “fish burps,” isn’t an inevitable part of taking fish oil. Instead, it's a strong indicator that the oil you're consuming is either of low quality or has become oxidized, also known as turning rancid.
The Role of Oxidation
Oxidation is the primary culprit behind the fishy aftertaste. Omega-3 fats are highly susceptible to oxidation when exposed to heat, light, and oxygen. Once oxidized, the oil's chemical structure changes, breaking down into byproducts that produce a strong, unpleasant smell and taste. A supplement that has gone rancid not only tastes bad but also loses its beneficial properties.
Poor Quality and Processing
Lower-quality fish oil may be made from older or less-fresh fish, processed without the strict quality controls necessary to prevent oxidation from the start. Some manufacturers use cheaper processing methods that fail to preserve the oil's integrity, leading to a product that is already rancid by the time it reaches the consumer. Additionally, supplements that use ethyl ester (EE) forms of omega-3s can sometimes be less stable and more prone to oxidation compared to the natural triglyceride (TG) form.
Key Factors to Find Burpless Fish Oil
To avoid the fishy aftertaste, focus on these critical factors when selecting your fish oil supplement.
Prioritize Freshness and Quality
High-quality, fresh fish oil is the most important factor in preventing aftertaste. Reputable brands go to great lengths to minimize oxidation throughout the manufacturing process, from harvesting the fish to bottling the final product. Look for brands that provide third-party testing results for purity and freshness, with certifications from organizations like NSF International or the Marine Stewardship Council (MSC). Break open a capsule—if it smells strongly of old fish, it may be rancid and should be discarded.
Choose the Right Form
Omega-3 supplements come in two primary forms: natural triglycerides (TG) and synthetic ethyl esters (EE). The TG form is the natural state of fat found in fish and is more bioavailable and stable than the EE form, making it more resistant to oxidation. Many of the top burpless options use this natural form.
Consider Enteric Coating
Enteric-coated softgels are designed to bypass the stomach and dissolve in the small intestine, well past the point where fish burps typically occur. This can be an effective solution for many people, though some debate exists about whether this method might compromise full absorption. However, for those who are particularly sensitive, it is a viable option to eliminate the aftertaste completely.
Explore Flavored Options
Liquid fish oil and some softgels are available with added flavorings, most commonly lemon. Natural Force's liquid fish oil, for instance, uses lemon and monk fruit to create a pleasant flavor with no lingering oily texture or aftertaste. For capsules, some manufacturers add a natural orange flavoring to the shell to mask any potential odor or taste.
Comparison of Popular 'Burpless' Fish Oil Options
| Brand | Form | Coating | Third-Party Tested? | Flavor | Why It's Burpless |
|---|---|---|---|---|---|
| Nordic Naturals | Triglyceride | No | Yes, via third-party labs | Lemon | High freshness, TG form, and lemon flavor mask taste |
| PEScience Omega-3+ | Triglyceride | No | Yes, verified through testing | No flavor needed | High concentration in smaller softgels, uses oxidation protection |
| Nature Made | Ethyl Ester | Enteric | Yes, USP verified | No flavor | Enteric coating prevents softgel from dissolving in the stomach |
| Sports Research | Triglyceride | No | Yes, MSC Certified | No flavor | Sourced from wild-caught fish, processed for freshness |
| Natural Force | Triglyceride | N/A (liquid) | Yes, via third-party labs | Lemon | Liquid format with added lemon and monk fruit |
Additional Tips for Minimizing Aftertaste
If you've already found a reputable product but still experience some aftertaste, these strategies might help:
- Freeze Your Softgels: Storing fish oil capsules in the freezer can slow down their breakdown in the stomach, allowing them to pass further into the digestive tract before dissolving.
- Take with a Meal: Taking your supplement with a full meal, especially one containing other fats, can slow down digestion and prevent the capsule from breaking down too quickly.
- Split the Dose: If your daily dose is more than one capsule, try splitting it. Take one in the morning and one in the evening to reduce the amount the stomach needs to process at once.
- Consider Lecithin: Taking lecithin alongside your fish oil can help emulsify the fat, minimizing reflux and reducing the likelihood of a fishy taste.
- Check Storage Conditions: Always store your fish oil in a cool, dark place. The refrigerator is ideal for maintaining freshness and preventing oxidation.
Conclusion: Making an Informed Choice
The quest for a burpless fish oil ends with one simple principle: quality. By focusing on products that prioritize freshness, utilize the natural triglyceride form, and undergo rigorous third-party testing, you can significantly reduce the risk of an unpleasant aftertaste. Whether you opt for an enteric-coated softgel, a flavored liquid, or simply a high-quality, fresh triglyceride supplement, you no longer have to sacrifice a pleasant experience for the valuable omega-3 fatty acids your body needs. Explore the options listed and find a regimen that works for you. You can learn more about omega-3 fatty acids and their health benefits from the National Institutes of Health.
