Fish oil is a widely used dietary supplement, known for its beneficial omega-3 fatty acids. A common hesitation for new users is the fear of an unpleasant fishy taste. High-quality, fresh fish oil should have a very mild flavor, or sometimes none at all. However, frequent complaints about a strong, lingering fish taste and “fish burps” confirm that many products fall short, leading people to abandon this healthful supplement.
The Reason Behind the Fishy Flavor
The strong, unpleasant fish flavor associated with fish oil is actually a sign of chemical degradation rather than a characteristic of fresh oil. Fish oil is rich in polyunsaturated omega-3 fatty acids, which are highly susceptible to oxidation. This chemical reaction occurs when the oil is exposed to oxygen, light, or heat, causing the fatty acid molecules to break down.
This breakdown produces volatile compounds such as aldehydes and ketones, which are responsible for the rancid smell and taste. The presence of a distinctly “fishy,” metallic, or sour flavor suggests the oil has gone rancid. This happens if it is not handled quickly or stored properly by the manufacturer or consumer. Consuming rancid oil not only tastes bad but also means the beneficial omega-3 levels may have decreased.
Forms of Fish Oil and Taste Mitigation
The physical form of the supplement plays a large role in how the oil is experienced by the user. Liquid fish oil provides the highest potential for taste exposure, as the oil immediately contacts the tongue and palate. To address this, many liquid formulas are heavily flavored with citrus or mint to mask the oil’s natural taste. However, this flavoring can sometimes conceal a mildly rancid product.
Softgels, or capsules, are the most common form and offer a significant improvement by preventing the oil from touching the mouth. This form is often associated with “fish burps,” which occurs when the capsule dissolves in the stomach and volatile compounds are released. A more advanced option is the enteric-coated softgel, designed with a specialized coating that resists stomach acid. This coating ensures the capsule does not break down until it reaches the small intestine, bypassing the stomach and significantly reducing the likelihood of burps and aftertaste.
Practical Strategies to Eliminate Aftertaste
For those experiencing the repeating fish flavor, several practical techniques can help manage the aftertaste. Taking the fish oil with a meal is highly effective, especially one that contains other fats, as this aids in the oil’s absorption and helps the stomach process it smoothly. Dividing the daily dose and taking smaller amounts throughout the day can also reduce the load on the stomach.
Some people find relief by storing their fish oil capsules in the refrigerator or freezer, which can slow the rate of oxidation and may dull the taste slightly. Taking the supplement immediately before going to sleep allows the user to sleep through any potential discomfort or burping. Finally, consuming the supplement with a strongly flavored chaser, such as a slice of citrus fruit or a glass of juice, can help neutralize any immediate taste in the mouth.