When is the best time to take Omega 3 fish oil?

Is there an optimal time to take an omega-3 fish oil supplement to help you get the most out of its benefits? The truth is, there is not a single “perfect” time of the day that works for everyone. What matters the most is how and when you take it to maximize absorption and minimize any side effects. In general, experts recommend taking fish oil with a meal (especially one that contains some healthy fats) and at a time that you can consistently remember each day. This ensures your body absorbs the omega-3 fatty acids effectively and maintains steady levels over the long term. Below, we will break down the science of fish oil timing, whether it’s better to take fish oil in the morning vs. at night, why food matters, and tips for making it a routine.

Omega-3 fatty acids have more benefits than you think when it comes to whole body health

Many Americans do not consume enough of the long-chain omega-3 fatty acids [e.g., eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)] from their diet. According to the American Heart Association (AHA), average intake of EPA and DHA in the U.S. is only about 0.1g per day,¹ well below the amount one would consume (~1g) if they were eating the 6-8 ounces of fish per week recommended by the USDA² and AHA.³ Sub-optimal intake may have effects on whole body health as omega-3 fatty acids play a role in many bodily processes.

Mood: Omega-3 fatty acids help regulate mood through their effects on the production and functionality of neurotransmitters (brain chemicals like serotonin and dopamine) involved in mood regulation (Serefko et al., 2024).⁴

Eye Health: Omega-3s (especially DHA) are highly concentrated in the retina of the eye, where they keep photoreceptor cell membranes fluid and healthy to support vision (Querques et al., 2011).⁵

Skin: Omega-3 fatty acids reinforce the skin’s natural barrier, which can improve skin hydration and may reduce dryness (Balic et al., 2020).⁶ They also have anti-inflammatory effects in the skin, helping to calm irritation and redness (Balic et al., 2020).⁶

Hair: Omega-3 fats supply essential nutrients to hair follicles, and may improve hair density (Le Floc’h et al., 2015).⁷

Brain: DHA, one of the key omega-3 fatty acids, is a major component of brain cell membranes and helps build connections between brain cells, supporting learning and memory (Dighiri et al., 2022).⁸

Joint Health: Omega-3s promote joint health by modulating joint inflammation and possibly slowing cartilage breakdown, which can improve flexibility and comfort in movement (Cordingley and Cornish, 2022).⁹

Blood circulation: Omega-3 fatty acids support healthy circulation by improving blood vessel function (helping vessels relax for better blood flow) (Colussi et al., 2017).¹⁰

Blood pressure: By helping blood vessels dilate and stay flexible, omega-3s can support blood pressure (Colussi et al., 2017).¹⁰

Systemic: Omega-3 fatty acids have anti-inflammatory properties (Calder, 2010).¹¹ They can lower the body’s production of inflammatory molecules, helping to balance the overall inflammatory response (Gutierrez et al., 2019).¹²

In short: because intake of EPA and DHA is low, many people use fish oil supplements as a practical way to raise their omega‑3 levels and support whole body health.

When to take fish oil?

When it comes to fish oil supplementation, consistency is more important than exact timing. Fish oil is not like caffeine or melatonin, as it does not produce immediate, noticeable effects that you can ‘feel’. Instead, its benefits build gradually as EPA and DHA (the key omega-3 fatty acids) accumulate in your body over time (Superko et al., 2014 and von Shacky, 2014).^13,14

What matters most is finding a routine that you can stick to. That might mean taking your supplement with breakfast, lunch, or dinner, whatever fits best into your daily schedule to increase your chances of taking it consistently. Regular intake helps maintain elevated omega-3 levels in the bloodstream and accumulation in your cell membranes (Surette, 2008),¹⁵ which supports long-term health benefits like reduced inflammation and improved cardiovascular function (Banaszak et al., 2024).¹⁶

In short: take fish oil daily, at a time you will not forget, and recommended with food.

Timing: is it better to take morning vs night?

A frequent question is whether fish oil works better if it is consumed in the morning versus in the evening. The short answer: currently there is no strong evidence that time of day makes a major difference regarding the absorption of EPA and DHA.

A small study by Konishi et al. (2021)¹⁷ compared morning vs. evening fish oil supplementation over 8 weeks. Both groups showed similar increases in blood omega-3 levels, indicating similar absorption regardless of timing.

If you're prone to “fishy burps” or mild reflux (common side effects reported by ~20% of fish oil users), taking fish oil at night might help. Some people find that any aftertaste is less noticeable while asleep. Just make sure your evening dose is taken with food, and not on an empty stomach.

Ultimately, the best time to take your fish oil is the one you’ll remember consistently, whether it’s 8 AM or 8 PM.

Why should you take fish oil supplements with food?

Taking fish oil with food, especially a meal that contains fat, is crucial for two reasons:

1. Absorption
Fish oil is made of fats (EPA and DHA), and like other fat-soluble nutrients, it’s better absorbed when consumed with dietary fat. Meals with fat stimulate the release of bile and digestive enzymes that help emulsify and absorb these fatty acids (Maki and Dicklin, 2019).¹⁸ Studies have shown that taking fish oil with a meal containing fat can dramatically improve bioavailability (Lawson and Hughes, 1988).¹⁹ In contrast, taking it on an empty stomach or with a very low-fat meal may reduce the amount your body absorbs. Important to note, omega-3 fatty acids are available in different forms (e.g., triglyceride and ethyl ester), and the form can impact absorption, with the triglyceride-form omega-3 fatty acids providing superior absorption when consumed with a low-fat meal.

2. Digestive Comfort
Fish oil can sometimes cause mild gastrointestinal discomfort—burping, fishy aftertaste, or reflux. Taking it with food helps by diluting the oil in your stomach contents, making it less likely to sit on top of stomach acid and cause those unpleasant effects. If you take higher doses (e.g., 2 grams per day), consider splitting your intake across meals—for example, 1 gram with breakfast and 1 gram with dinner. Smaller doses are easier on your digestive system and may further reduce side effects (Cleland et al., 2005).²⁰

Best practice: Take your fish oil during or just before a meal that contains at least a small amount of fat, such as olive oil, eggs, avocado, nuts, or fatty fish, for both better absorption and comfort.

The takeaway

• Omega-3 consumption is poor and they are important for health: Americans do not consume the recommended amount of omega-3 fatty acids and these fatty acids are important for whole body health (e.g., skin, eye, brain, and blood circulation).
• No single “best” time for everyone: Fish oil doesn’t have a peak time of day when it works better for everyone. Morning, afternoon, or night are all effective—as long as you’re consistent. The benefits of omega-3s come from long-term use, not from immediate effects.
• Take it with food, especially fat: Always take fish oil with a meal. Meals that contain some fat (like eggs, avocado, olive oil, nuts, or dairy) significantly improve absorption of EPA and DHA. Taking it on an empty stomach or with a fat-free meal can reduce how much your body absorbs.
• Create a routine you can stick to: The best time is the one that fits your lifestyle. For example, if you always eat breakfast, that’s a great anchor. If dinner is your largest or most consistent meal, that works too. Building the habit matters more than the clock.
• Split your dose if needed: If you take a higher dose (e.g., 2 grams/day) or experience burping or reflux, try dividing the dose across two meals. Smaller amounts are easier on the stomach and still provide full benefits.
• Morning vs. night? Your call: Some early research suggests slight metabolic differences, but nothing conclusive. Choose whatever time is easiest to remember and pair with food.
• To reduce “fishy” side effects: Always take it with food. If burps still occur, taking it at dinner or before bed may help. Enteric-coated or “burpless” formulas are also available.