Best Time to Take Fish Oil: Morning, Night or Meal?

Grandpa had a rule for everything. Tea at four. Shoes off at the door. Fish oil "with brekkie, never before." Turns out his timing tip was mostly about the brekkie, not the clock. Here's what actually matters.

The short answer

There's no magic hour. The best time to take fish oil is:

With a meal, and
At a time you'll remember every day.

That's it. Everything else is fine-tuning.

Why take fish oil with food?

It's easier on your stomach

The NIH Office of Dietary Supplements lists the common side effects of omega-3 supplements as mild ones: an unpleasant taste, bad breath, heartburn, nausea, stomach discomfort and diarrhoea. Many people find that taking fish oil with food keeps these to a minimum.

Fats like company

Omega-3s are fats. Taking them alongside a meal that already contains some fat is a sensible, stomach-friendly habit. If you take cod liver oil or a multivitamin with vitamin D, the NIH notes that vitamin D is best absorbed with a meal or snack that includes some fat.

Morning or night?

Morning: the habit-builder's pick

Easy to pair with breakfast and other morning routines.
Good if you're likely to forget later in the day.
Downside: if breakfast is just a coffee, you're taking it on a near-empty stomach.

Evening: the burp-dodger's pick

Dinner is often the biggest, fattiest meal of the day.
Some people find fishy burps bother them less in the evening.
Downside: easier to forget after a long day.

Splitting the dose

If your label suggests more than one capsule a day, some people split them between two meals. This can be gentler on the stomach. Stick to the total daily dose on the label.

Consistency beats the clock

Omega-3s aren't a quick hit. They're a long-game nutrient that supports normal heart health and normal brain function as part of a balanced diet (NIH ODS).* Taking your fish oil daily matters far more than whether it's 7am or 7pm.

Grandpa's habit hacks

Stack it: keep the bottle next to something you use every day at that meal.
Pair it: take it with your multivitamin so it's one ritual, not two.
Track it: a tick on the calendar works. So does a phone reminder.

What about taking it with other things?

With a multivitamin

Lots of people take both at the same meal. If your fish oil is a cod liver oil, check that your combined vitamin A and D stay within the NIH upper limits.

With coffee

No known problem for most people, but coffee alone isn't a meal. Add some food.

With medicines

Here's the important one. The NIH warns that high doses of omega-3s may cause bleeding problems when taken with warfarin or other anticoagulant medicines. Harvard's Nutrition Source adds that omega-3 supplements can act as a mild blood thinner and may interact with some medications. If you take blood thinners or any regular medication, ask your doctor or pharmacist before starting, and about timing.

How much should you take?

Follow your product's label. The NIH notes that the US FDA advises no more than 5 g a day of EPA and DHA combined from supplements. Most people taking a standard supplement are well below that. Harvard also mentions the FDA's guidance that supplement labels shouldn't recommend more than 2,000 mg of EPA and DHA a day. Higher doses are something to discuss with your doctor, not to try solo.

Storing fish oil so it stays fresh

Keep the lid on tight.
Store away from heat and direct sunlight.
Follow any "refrigerate after opening" instructions.
If it smells strongly rancid, bin it.

Frequently asked questions

Is it better to take fish oil in the morning or at night?

Neither is proven better. Take it with whichever meal you're most consistent with.

Can I take fish oil on an empty stomach?

You can, but you're more likely to get fishy burps or an upset stomach. With food is usually more comfortable.

Should I take fish oil before or after eating?

With or straight after a meal works well for most people.

Can I take all my capsules at once?

Yes, if that's what the label says. Some people prefer to split them across two meals for comfort.

Can I take fish oil if I'm pregnant?

Talk to your doctor first. Choose only products they've approved, and be cautious with cod liver oil because of its vitamin A.

Grandpa's verdict

The clock doesn't matter much. The plate does. Take your fish oil with a meal, at the same time each day, and you've cracked it. Grandpa would add, "and eat your sardines."

Want a top-up? Grandpa Finn's makes an Omega-3 Fish Oil and a Daily Multivitamin, or grab both together as the Daily Stack. Shop the range.

Sources

NIH Office of Dietary Supplements, Omega-3 Fatty Acids – Consumer Fact Sheet
NIH Office of Dietary Supplements, Vitamin D – Consumer Fact Sheet
NIH Office of Dietary Supplements, Vitamin A and Carotenoids – Consumer Fact Sheet
Harvard T.H. Chan School of Public Health, Omega-3 Fatty Acids

Grandpa's fine print: This article is general information only, not medical advice. Supplements don't replace a varied, balanced diet. Talk to your doctor or pharmacist before starting any supplement, especially if you're pregnant, planning a pregnancy or breastfeeding, taking blood thinners (anticoagulants such as warfarin) or other medicines, have a health condition, or are buying for a child. Always read the label and use only as directed.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.