A morning dose of medicine in the hand of an elderly man and a glass of water ready to be consumed

What’s the Best Time to Take Your Fish Oil Supplement?

January 10, 2022 Ballstad NO Staff Account

Rethinking When to Take Your Fish Oil

For decades, morning has been the go-to time for taking medications, supplements, and cod liver oil. It fits with the psychology of starting the day with renewed energy and healthy intentions. But a growing body of research is now exploring the connection between timing and efficacy—not just for prescription drugs, but for omega-3 supplements as well.

If you’ve been taking your fish oil with your morning coffee, you might want to reconsider.

Fish Oil Absorption Depends on Meal Composition

Omega-3s like EPA and DHA are fats, which means they require other dietary fats for optimal absorption. Taking fish oil on an empty stomach—or with a low-fat meal, such as a light breakfast—may limit how much your body can actually use.

To maximize absorption:

Always take omega-3s with a meal
Preferably with moderate to high fat content

If you typically skip breakfast or opt for low-fat foods in the morning, consider taking your omega-3 supplement with lunch or dinner instead.

Ballstad Omega-3, which delivers highly bioavailable EPA and DHA in triglyceride form, can be even more effective when timed with nutrient-rich meals later in the day.

Addressing Reflux and the “Fishy Burp” Problem

Some people experience reflux or indigestion after taking fish oil—often described as “fishy burps.” This occurs because oil naturally rises to the top of stomach contents.

To minimize discomfort:

Split your dose throughout the day
Avoid taking large doses late at night
Take with a substantial meal to help prevent reflux

For many, evening can still be an ideal time to supplement, especially when combined with nutrients that support relaxation and sleep.

Why Nighttime Supplementation Could Be More Effective

Emerging research suggests that timing matters for several types of medications and supplements. Several studies show that drugs for acid reflux, blood pressure, and cholesterol may work better when taken at night.

Here’s why:

Stomach acid production peaks between 10:00 p.m. and 2:00 a.m.
Heart disease symptoms and events are more common in early morning hours
Circadian rhythms affect absorption and effectiveness of medications

In fact, a five-year Spanish study found that taking blood pressure medication at night reduced the risk of heart attacks and strokes by 33% compared to morning dosing.

Inflammation, Joint Pain, and Omega-3 Timing

If you suffer from joint stiffness or arthritis, timing your omega-3 dose could make a difference. One French study showed that anti-inflammatory drugs (NSAIDs) were most effective when taken 4–8 hours before peak symptoms.

Since EPA and DHA share biochemical pathways with NSAIDs, taking your omega-3 supplement in the evening may help reduce morning joint pain and stiffness.

Omega-3s and Sleep Quality: A Growing Area of Study

Omega-3s—especially DHA—are increasingly associated with better sleep. In a UK pilot study, children who took omega-3 supplements:

Slept 58 minutes longer
Woke up fewer times during the night

Key Takeaways for Timing Your Omega-3 Intake

Morning doses may not be ideal if they’re not paired with a high-fat meal
Evening doses may support better absorption, reduced inflammation, and improved sleep
Splitting your dose can help avoid indigestion or reflux
Consistency and dose quality matter as much as timing

Ballstad Omega-3 offers a clean, well-tolerated option that pairs well with evening routines or higher-fat meals. Its concentrated EPA and DHA levels make it effective even at moderate doses, supporting both daytime performance and nighttime recovery.

Credit: OmegaQuant Website

Back to Ballstad Articles and Blogs