Is There a Best Time to Take Fish Oil? Experts Explain

You’ve probably heard that fish oil can do your body good–and in a number of ways, that’s true. Fish oil supplements, which you can take in capsule, liquid or pill form, are a good source of omega-3 fatty acids–your body needs these to fuel your muscles and cells.

However, fish oil, like other supplements, has its limits. “Supplements can help cover dietary gaps when used appropriately,” says Sue-Ellen Anderson-Haynes, M.S., R.D.N., C.D.C.E.S., L.D.N., NASM-CPT, the founder of 360Girls&Women in Boston.

“Still, fish oil is just another tool in our toolbox,” says Anderson-Haynes. “It’s not a magic bullet or a cure-all.”

If you choose to add fish oil to your wellness routine or are already taking an omega-3, there are a few things you can do to maximize the benefits of the supplement.

Rule number one: Take fish oil whenever is most convenient for you, but just be sure it’s at the same time every day and with food.

“To reap the benefits of this supplement, consistency is key, whether you take fish oil at breakfast, lunch, or dinner,” says Marisa Moore, M.B.A., R.D.N., L.D., a nutritionist in Atlanta.

Why do you need to eat at the time you take fish oil? “Fish oil is absorbed best when taken with a meal that contains some fat, such as eggs, avocado, nuts, olive oil, or salmon,” says Dawn Jackson Blatner, R.D.N., C.S.S.D., a nutritionist in Chicago.

If you experience indigestion after taking fish oil, move your dose to dinnertime. That way you won't be uncomfortable as you go about your day.

“Most research recommends a daily dose of 250 mg of combined EPA and DHA fish oil,” says Anderson-Haynes. However, that amount varies from person to person, she adds. Never take a supplement without consulting your health care provider first, and only take fish oil as your general practitioner clears it.

Fish oil supplements are powered by two main types of omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fats are found naturally in foods such as cold-water fish like tuna, mackerel, and shellfish.

EPA and DHA are often linked to heart health as they may help lower triglyceride levels and support overall cardiovascular health, says Blatner. Findings from a 2025 study echoed that, adding that fish oil also has a positive effect on total cholesterol.

“For brain health, DHA specifically plays a role in cognitive function throughout your life,” she adds. “DHA also supports healthy vision, and these omega-3s help the body produce compounds involved in resolving inflammation.”

One 2023 study found that fish oil may help prevent the development of rheumatoid arthritis (RA), or help resolve the inflammation that contributes to the symptoms of RA in existing patients.

The benefits reach further, targeting specific conditions and patient risks with a 2026 study of patients on kidney dialysis that found they had a 43% lower risk of heart attack, stroke, or amputations related to cardiac disease when they took 4 grams of fish oil daily.

Mild side effects can occur when taking fish oil, including bad breath, heartburn, nausea, or diarrhea, according to the Mayo Clinic.

Also, “fish oil supplements may increase your risk of bleeding, and you shouldn’t take it if you take a blood thinner,” says Anderson-Haynes. Avoid fish oil if you take any other drug, herb, or supplement that reduces clotting, too, according to the Mayo Clinic. You should never exceed the beneficial level of fish oil, as high doses increase the risk of stroke.

Fish oil can also interact with certain medications and supplements.

These include:

• Blood pressure medications. Fish oil can lower or impact blood pressure levels.
• Birth control. Certain contraceptives could interfere with how fish oil impacts cholesterol.
• Vitamin E. Fish oil can lower your level of vitamin E.

And you can’t forget about the dreaded fish burps! Fish oil can cause you to belch a pungent, fishy aftertaste. It’s an unappealing side effect, but you can limit fish burps by taking fish oil supplements with food.

Yes, fish that’s high in omega-3s can offer the same benefits as fish oil capsules.

“Choose salmon, mackerel, sardines or lake trout,” says Moore, who recommends eating two meals with these types of seafood per week to cut your risk of cardiovascular disease.

The American Heart Association endorses 3 ounces of cooked fish to count as a serving, and notes that anchovies, herring, salmon, bluefin tuna, oysters, and mussels are also high in omega-3 fatty acids.

Supplements are meant to act as a bridge to satisfy your dietary needs, not as a substitute for nourishing food. “Always aim to get your nutrition from food first,” says Blatner. “Most of us aren’t eating enough fatty fish.”

Fish oil supplements can benefit your health in numerous ways—but it’s crucial to make sure you take them safely, and at the right time to gain the most benefits. If you do use fish oil supplements, always think of them as a complement to a healthy diet, and you’ll be good to go!

Medically reviewed byKristen F. Gradney, M.H.A., R.D.N., L.D.N.

Kristen F. Gradney, M.H.A., R.D.N., L.D.N. is a registered dietitian nutritionist and healthcare administrator in Baton Rouge, LA. As Senior Director of Operations at Our Lady of the Lake Regional Medical Center, she supports health equity and holistic healthcare in schools, community, and medical practices. She also owns Tableau Consulting Services, LLC. and has been featured in many publications as expert on many topics including nutrition, wellness, and health equity. She strives to create culturally relevant, systematic changes that improve healthcare of individuals and communities. Gradney obtained a B.A. in Sociology in 2001, and a B.S. in Nutritional Science, in 2007, from Louisiana State University. She then completed a dietetic internship at the Medical University of South Carolina, Charleston, South Carolina, and has worked as a registered dietitian in areas of inpatient and ambulatory care, culinary medicine, transplant, and pediatric wellness. In 2016, she obtained a Master of Health Administration from Our Lady of the Lake College in Baton Rouge.