What Causes Fish Oil Burps (and How to Prevent Them)
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If you’ve ever taken a fish oil supplement and found yourself battling embarrassing, fishy-tasting burps hours later, you’re not alone. For many people, those unexpected fish oil burps can turn an otherwise healthy habit into an uncomfortable (and sometimes socially awkward) experience. They can strike at the most inopportune times, leaving you wondering if the benefits of omega-3s are really worth the trade-off.
The good news is fish oil burps aren’t something you just have to put up with. By understanding why they happen in the first place, from the way fish oil is digested to the type and quality of supplement you choose, you can take simple steps to stop them for good.
Let’s unpack the science behind fish oil burps and review some practical strategies to help you enjoy all the benefits of omega-3s without the unwanted side effects.
Why Fish Oil Burps Happen: The Science Behind the Problem
The Digestive Process of Fish Oil Supplements
When you swallow a fish oil capsule, it travels to your stomach, where digestion begins. The capsule protects the oil during transit and makes it easier to swallow. Once in the stomach, gastric acid and digestive enzymes work to break down the gelatin shell, releasing the liquid oil inside.
This breakdown process depends heavily on your stomach's acidic environment. Gastric acid plays a key role in dissolving the gelatin capsule, while digestive enzymes help process the fats within. Without sufficient acid, the capsule may take longer to break down, delaying the oil's release and creating conditions that favor burping.
Once released, the fish oil's physical properties become important. Because fish oil is less dense than most foods and stomach fluids, it naturally floats to the top of the stomach, where it can linger near the lower esophageal sphincter (LES) - the valve separating the stomach from the esophagus. When the LES relaxes during a burp, small amounts of this floating oil can travel upward, resulting in the familiar fishy aftertaste.
This floating effect is amplified by how quickly, or slowly, the oil moves through your digestive system. Taking fish oil on an empty stomach slows its transit through the digestive tract, giving the oil more time to accumulate near the LES and increasing the chance of reflux. However, consuming fish oil with a meal, especially one containing fat, stimulates bile release and accelerates digestion, helping the oil move efficiently into the intestines where it belongs. This can provide an effective cure for fish oil burps.
Quality and Processing Matter
Not all fish oil supplements are created equal. The way the oil is processed and the form it takes can significantly influence both bioavailability (how well your body absorbs it) and the likelihood of burping.
Triglyceride vs. Ethyl Ester Forms
The molecular form of fish oil makes a substantial difference in how your body processes it:
| Fish Oil Form | Bioavailability | Processing Level | Burp Likelihood |
|---|---|---|---|
| Triglyceride (TG) Form | High (closest to natural fish oil structure) | Minimal reprocessing | Lower risk of burps |
| Ethyl Ester (EE) Form | Moderate (requires extra step for absorption) | More heavily processed | Higher risk of burps |
Molecular Distillation
High-quality fish oil is often purified through molecular distillation, a process that removes heavy metals, PCBs, and other contaminants. Beyond purity, this method can also improve stability and digestibility, lowering the chance of oil sitting in the stomach and causing burps.
The Impact of Rancidity
One of the biggest culprits behind bad-tasting burps is rancid oil. Fish oil is highly prone to oxidation, which creates foul-smelling byproducts that taste even worse when they reflux. Lower-quality or improperly stored supplements are more likely to oxidize, which is why reputable brands test rigorously for freshness.
Why Cheaper Supplements Cause More Burping Issues
Budget-friendly fish oils often use the ethyl ester form, may skip advanced purification steps, and can sit on shelves longer without adequate freshness protection. All of this raises the likelihood of unpleasant after effects (so always be sure to pay attention to expiration dates when buying omega-3 supplements).
Individual Digestive Factors
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Stomach Acid Levels: Low stomach acid (common in older adults or those on acid-suppressing medications) can slow capsule breakdown, allowing oil to linger longer.
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Digestive Enzymes: People with limited pancreatic enzyme activity may process fats less efficiently, increasing the chance of reflux.
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Individual Sensitivity: Some people’s LES is naturally weaker, making them more prone to reflux, even with normal digestion.
- Medical Conditions: Gastroesophageal reflux disease (GERD), hiatal hernias, or delayed gastric emptying can all make fish oil burps more frequent and severe.
Proven Methods to Prevent Fish Oil Burps
Timing and Food Pairing Strategies
Taking fish oil correctly can make a big difference in whether or not you have a burp-less experience:
Take with meals, not on an empty stomach: Food helps the oil mix with other stomach contents, pushing it into the small intestine more efficiently.
Pair with fat-containing meals: Healthy fats like avocado, olive oil, nuts, or fatty fish stimulate bile production, which improves fat absorption and reduces reflux.
Avoid pairing with only light snacks: A small piece of fruit or toast won’t provide enough stomach activity to move fish oil along.
Time around other medications and supplements: If you take acid-reducing medications (like PPIs), fish oil may linger longer. Space it out by at least 1–2 hours to reduce interference and enhance absorption.
Storage and Handling Best Practices
Freshness is critical—not only for taste but also for preventing fishy burps:
Refrigerate liquid fish oil and fish oil capsules: Cooler temperatures slow oxidation and help maintain stability.
Know the signs of rancidity: A sour, strong fish smell or cloudy appearance means the oil has gone bad.
Protect from light and heat: Always store in a dark, cool place. Exposure to sunlight or high temps accelerates spoilage.
Mind the container: Keep fish oil in its original, airtight packaging. Avoid transferring to clear or non-sealed containers, which increase oxidation risk.
Exercise and Activity Timing
Your activity level right after taking fish oil can also influence whether burps occur:
Avoid strenuous exercise immediately after dosing: Intense activity jostles stomach contents and increases reflux risk.
Wait at least 30–60 minutes before high-intensity workouts: This allows fish oil to move deeper into digestion.
Mind your body position: Lying down or bending over right after taking fish oil can push oil toward the esophagus, making burps more likely.
- Consider alternative timing for active lifestyles: If you train early in the morning, try taking fish oil with your post-workout meal instead of right before exercise.
How Our Omega-3 Supplement is Formulated to Reduce Fish Burps
At Momentous, our Omega-3s are molecularly distilled for optimal purity and potency, and most customers report experiencing no fishy taste or fish burps. This is a quality omega-3 fish oil supplement that is processed to maintain the triglyceride form—the natural and most bioavailable form of Omega-3. Many cheaper supplements use an ethyl ester form, which is more heavily processed, less bioavailable, and can lead to more frequent fish burps.
Momentous Omega-3 is a potent, sustainably sourced omega-3 with 1600 mg of EPA (eicosapentaenoic acid) + DHA (docosahexaenoic acid) in a balanced 1:1 ratio. It is sourced from anchovies, sardines, and mackerel that contain lower levels of heavy metals.
For those following a plant-based diet, Momentous Vegan Omega-3 offers a market-leading 500mg each of EPA + DHA per two-capsule serving, which is unmatched in plant-based omega supplementation. Most vegan formulas include seed-derived ALA fatty acid, which doesn’t convert at high levels to EPA and DHA—critical to maximize cell membrane protection and brain and muscle benefits.
Because our omega-3s are sourced from algae oil, you get all the brain and heart health benefits without the fishy burps, odor, or taste. Support your brain and body with the most powerful vegan omega-3 available.
Both Momentous Omega-3 and Momentous Vegan Omega-3 are NSF Certified for SportⓇ.
