Fish oil is one of those quiet heroes of the supplement world. It doesn’t make big promises with flashy labels, and it rarely trends on social media. But inside those softgels? You’ve got some of the best heart, brain and overall wellness support nature has to offer. One big question for many health-conscious folks is simple: Can I take fish oil at night? And if so, is that even the best time?
Let’s explore what science and a bit of common sense say about the timing of fish oil, especially when it comes to blood pressure, sleep quality and the ever-important goal of living well for a long, long time.
Why Fish Oil Matters for Your Health
First things first—what is fish oil actually doing for your body?
Fish oil is rich in omega-3 essential fatty acids, primarily EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These healthy fats are called “essential” for a reason: Your body can’t make them on its own, and they’re absolutely crucial for brain health, heart function and cellular health and communication.1 DHA supports the structure of your brain and eyes, while EPA helps promote heart health and may keep your blood vessels relaxed and open, which contributes to healthy regulation of blood pressure.2
If you’re not eating fatty fish like wild salmon, mackerel or sardines a few times a week, a high-quality omega-3 supplement, like Swanson EFAs Super EPA or Swanson Premium Lemon Flavor Omega-3 Fish Oil, can help bridge the gap.
Fish Oil and Blood Pressure: The Gentle Nudge
Let’s consider blood pressure for a moment. It’s an important marker of health that helps ensure efficient delivery of oxygen and nutrients to the body’s tissues and organs, while also facilitating the removal of waste products. Omega-3 essential fatty acids can lend a hand in supporting those aspects. You can read more about blood pressure and heart health in Know Your Numbers: A Guide for Heart Health.
In fact, a 2022 meta-analysis looked at more than 70 clinical trials and found that fish oil supplementation, especially with a higher EPA and DHA content (2–3 g of fish oil daily), led to small but meaningful support for both systolic and diastolic blood pressure.3
This doesn’t mean you should skip your walks or toss the leafy greens, but it does show that fish oil can be a helpful part of a well-rounded strategy. Especially if you’re aiming to live long and keep your heart healthy.
Can You Take Fish Oil at Night?
Now to the question that likely brought you here: Is it okay to take fish oil before bed?
The answer is yes. In fact, taking fish oil at night might even work better for some people. Here’s why: Omega-3s can sometimes have mild digestive side effects in the form of burping or an unsettled stomach. Taking your softgels with your evening meal or shortly before bed can help minimize that. A full stomach gives the oil something to mingle with, and your digestion slows a bit at night, giving your body more time to absorb it. However, slower digestion does not necessarily mean greater absorption.
Some small studies featuring bedtime administration of fish oil also suggest that the DHA component, in particular, may influence melatonin production and support deeper sleep.4 That doesn’t mean it’s a sedative, but for some, it may add a subtle nudge toward better rest. And let’s face it, a good night’s sleep is a great start for healthy blood pressure the next day.
Is There a Best Time to Take Fish Oil?
There’s no universal rule here. The best time of day to take fish oil is the time you’ll remember. Morning, noon or night—it’s more important that you’re consistent.
That said, taking fish oil with food is almost always recommended. It helps with absorption, and let’s be honest: it’s just gentler on your stomach that way. If nighttime is when you’re most likely to take your fish oil, then that’s your best time.
Some people also prefer nighttime for the potential benefit of better sleep from DHA. Others find the mild energy lift from EPA better suited for earlier in the day. It may take a bit of experimentation, and that’s okay. Wellness isn’t one-size-fits-all.
What About Risks?
Like any supplement, fish oil isn’t for everyone. If you’re taking blood thinners or have a bleeding disorder, get professional medical advice first because omega-3s have mild blood-thinning properties. High doses can also sometimes upset your digestion or cause loose stools.
Otherwise, fish oil is considered very safe when used as directed. Just choose a quality source that’s been tested for purity and potency, like Swanson EFAs High Concentrate Omega-3 or Swanson EFAs Pure Krill Oil, which naturally includes the antioxidant astaxanthin—a protective nutrient worth getting to know (get the scoop in Astaxanthin Benefits).
Omega-3s Beyond the Bottle
You can also boost your omega-3 intake with food. Wild-caught fatty fish like pink salmon are among the richest natural sources. A good meal with salmon, leafy greens and a side of avocado checks a lot of boxes for heart health and brain function.
And don’t forget that for a natural source of omega-3 essential fatty acids, krill oil is also an option. Learn more in Krill Oil vs. Fish Oil: Which Has More Benefits?
The Bottom Line
So, can you take fish oil at night? Yes. In fact, it might be a great fit for your body and your routine. What matters most is consistency, quality and your own comfort. Whether you’re focused on healthy blood pressure, getting better sleep or just improving your overall health for the years ahead, fish oil has earned its place at the table. Or bedside. Or wherever your healthy habits live.
You be well, now.
Swanson
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Sources
1. Visioli F, Agostoni C. Nutrients. 2022 Jan 6;14(2):239 Read source
2. Swanson D, Block R, Mousa SA. Adv Nutr. 2012 Jan;3(1):1-7. Read source
3. George M, Gupta A. Journal of the American Heart Association 11.11 (2022): e026258. Read source
4. Patan MJ, et al. Nutrients. 2021 Jan 16;13(1):248. Read source