Key Takeaways
- The best time to take fish oil during pregnancy is the time that fits your body, your symptoms, and your daily routine.
- Taking fish oil with food, especially meals that contain fat, supports better absorption and comfort.
- Consistency, quality, and listening to how you feel matter more than following a rigid schedule.
Fish oil is one of the first supplements many women are told to take during pregnancy. And then comes the immediate follow-up question we hear all the time. When should I actually take it?
Morning or night. With food or without. Before your prenatal or after. If you are dealing with nausea, reflux, or a schedule that changes by the week, it can feel surprisingly hard to land on a clear answer.
At Perelel, we believe supplements should support your life, not complicate it. Fish oil plays an important role during pregnancy, especially when it comes to omega-3s like DHA and EPA. However, there is no single “right” hour on the clock. What matters is absorption, consistency, and how you feel taking it.
In this guide, we break down the best time to take fish oil during pregnancy, how to take it for optimal support, and how to adjust as your body changes from trimester to trimester.
What Does Fish Oil Actually Do During Pregnancy?
Fish oil provides omega-3 fatty acids, mainly DHA and EPA. These are fats your body cannot make on its own, which means they have to come from food or supplements.
During pregnancy, DHA is especially important because it helps support the development of your baby’s brain and eyes as they grow. This is why omega-3s are often called out as a key part of prenatal nutrition.
EPA plays a different but still meaningful role. It supports the way your body manages inflammation and helps balance the increased demands pregnancy places on your system. Together, DHA and EPA support both baby and mom, which is why fish oil is often recommended alongside a prenatal vitamin.
In real life, this means fish oil is doing quiet, behind-the-scenes work. It supports early development, helps your body adapt to pregnancy, and fills in nutritional gaps that are hard to meet through food alone, especially if fish is not a regular part of your diet.
Is There a Best Time of Day To Take Fish Oil When Pregnant?
There is no universally “best” time of day to take fish oil during pregnancy. Morning, afternoon, and evening can all work. What matters most is choosing a time you can stick with consistently.
For some women, mornings feel easiest because supplements are already part of a daily routine. Others prefer midday with lunch or later in the day when nausea has settled. If you notice fish oil feels heavy on an empty stomach or triggers reflux at night, that is a sign to adjust the timing.
Pregnancy is not static, and neither are your symptoms. The best time to take fish oil is the time that fits into your day without adding stress or discomfort. Flexibility is not a failure. It is often exactly what your body needs.
Should You Take Fish Oil With Food or on an Empty Stomach?
Fish oil is best taken with food, especially a meal or snack that contains some fat. Omega-3s are fat-soluble, which means your body absorbs them more efficiently when other fats are present.
Taking fish oil with food can also make it more comfortable. Many women find that pairing it with a meal helps reduce fishy aftertaste, burping, or mild stomach upset. This is especially helpful during pregnancy, when digestion can already feel unpredictable.
“With food” does not need to be complicated. It can be as simple as taking fish oil with breakfast that includes eggs or yogurt, lunch with avocado or olive oil, or dinner with a balanced plate. The goal is support, not perfection.
Does the Best Time To Take Fish Oil Change by Trimester?
It often does, and that is completely normal. In the first trimester, nausea and food aversions can make mornings difficult. Many women find fish oil feels better later in the day or alongside a meal they know they can tolerate.
During the second trimester, routines tend to stabilize. Appetite often improves, digestion feels more predictable, and this can be a good time to anchor fish oil to a consistent meal. This is when many women find their “sweet spot” for timing.
In the third trimester, reflux and fullness can return. Taking fish oil earlier in the day or with a smaller meal may feel more comfortable than taking it right before bed. The key is staying responsive to your body. As your pregnancy evolves, your supplement timing can evolve too.
What if Fish Oil Makes You Nauseous or Causes Reflux?
If fish oil feels uncomfortable at any point during pregnancy, it is often a sign that timing or food pairing needs a small adjustment. For some women, it is not the fish oil itself, but when and how it is taken that causes the issue.
If nausea is the main problem, timing can make a big difference. Taking fish oil later in the day, once your stomach has settled, often feels easier than taking it first thing in the morning. For reflux, earlier is usually better. Taking fish oil earlier in the day or with a main meal can help reduce the chance of discomfort when lying down.
Pairing fish oil with the right foods can also help. Meals that include healthy fats like avocado, eggs, yogurt, or olive oil tend to be gentler and improve absorption at the same time. If discomfort shows up, adjusting timing or pairing is often more effective than stopping altogether. Your body may simply be asking for a different approach.
How Much Fish Oil Should You Take During Pregnancy?
During pregnancy, most guidance focuses on ensuring adequate intake of omega-3s, especially DHA. While exact needs can vary, many providers recommend a daily intake that supports both fetal development and maternal health. The key is meeting the recommended amount consistently, often an additional 200 mg per day.
Timing does not change how much fish oil you need. Taking it at a certain time of day will not make up for an insufficient dose, and taking more at once is not better. What matters is reaching the right amount over the course of the day.
For some women, splitting the dose can feel more comfortable. Taking smaller amounts with different meals may reduce digestive discomfort and make fish oil easier to tolerate. As always, dosing should be guided by your healthcare provider, especially if you are taking additional supplements or have specific health considerations.
Can You Take Fish Oil With Your Prenatal Vitamin?
Yes, fish oil can be taken alongside your prenatal vitamin. They are commonly designed to work together, supporting different aspects of pregnancy nutrition without interfering with one another.
Taking fish oil with your prenatal can also simplify your routine. When supplements are grouped together, it becomes easier to stay consistent, which is often the hardest part during pregnancy. A predictable routine reduces mental load and helps ensure you are getting the nutrients you need each day.
What Should You Look for in a Pregnancy-Safe Fish Oil Supplement?
Not all fish oil supplements are created with pregnancy in mind. Purity and third-party testing are essential, as they help confirm that the product meets safety and quality standards.
Heavy metal screening is especially important during pregnancy. High-quality fish oil should be tested for contaminants and sourced responsibly to ensure safety for both mom and baby. Transparency around testing and sourcing is a key indicator of trustworthiness.
Clarity around DHA and EPA content also matters. Labels should clearly state how much of each omega-3 is included, rather than listing fish oil as a vague total. Formulation matters just as much as timing. A well-formulated fish oil supports absorption, tolerability, and consistency, which are the foundations of real support during pregnancy.
Why Perelel’s Omega DHA + EPA Fish Oil Is a Trusted Choice
Now that you know what matters in a pregnancy-safe fish oil, the next question is often the hardest one. Which option actually checks all the boxes without adding more research to your plate?
At Perelel, we built our Omega DHA + EPA Fish Oil to take the guesswork out of omega-3 supplementation during pregnancy. It is formulated by a panel of leading obstetricians and maternal-fetal medicine doctors, with doctor-recommended doses of DHA and EPA designed specifically to support pregnancy needs.
Each daily capsule delivers clearly defined omega-3s, with no vague blends or filler ingredients. Our formulation is research-backed, third-party tested, and held to California’s strict Proposition 65 standards. Every batch undergoes micro, heavy metal, and purity testing, and all products are made in the USA in FDA-registered and inspected facilities that are cGMP certified.
Most importantly, it is designed to fit seamlessly into a prenatal routine. Our Omega DHA + EPA pairs well with our 1st Trimester Prenatal Powder and other stage-specific packs, making it easier to stay consistent without juggling bottles or second-guessing your choices.
There Is No Perfect Time, Only the Right Time for You
The best time to take fish oil during pregnancy is the time that works with your body, your symptoms, and your daily rhythm. Morning, afternoon, or evening can all be effective when paired with consistency and quality.
Listen to how your body responds. Adjust as your pregnancy changes. Focus on what feels supportive, not what feels rigid.
At Perelel, we believe supplementation should feel like care. When timing fits your life and the formulation is built for pregnancy, fish oil becomes one more way to support yourself and your growing baby with confidence.
Frequently Asked Questions
Can I take fish oil at night while pregnant?
Yes. Fish oil can be taken at night if that timing feels comfortable for you. If you notice reflux or discomfort when lying down, taking it earlier in the day with a meal may feel better.
Is it okay to skip fish oil on days I feel too nauseous?
If you miss a day occasionally due to nausea, that is okay. The goal is consistency over time, not perfection. If nausea is ongoing, adjusting timing or taking fish oil with food often helps.
Do I need fish oil if my prenatal already contains DHA?
Some prenatals include DHA, but amounts vary. Many women benefit from an additional omega-3 supplement to meet the recommended DHA and EPA intake. Your provider can help determine what is right for you.
Can fish oil cause fishy burps during pregnancy?
Fishy burps can happen, especially if fish oil is taken on an empty stomach. Taking it with meals that contain fat or adjusting the timing usually reduces this effect.
Is fish oil safe to take throughout the entire pregnancy?
Fish oil is commonly recommended throughout pregnancy, but individual needs can vary. Always follow your provider’s guidance, especially if you have medical conditions or are taking medications.
Can I take fish oil at a different time than my prenatal vitamin?
Yes. Fish oil does not need to be taken at the same time as your prenatal, though many women find it easier to take them together as part of one routine.
Sources:
Benefits of Fish Oil Supplements & Fish Consumption in Pregnancy | American Pregnancy Association
Omega-3 Fatty Acids in Pregnancy and Breastfeeding | Healthy Start
Prenatal vitamins: Why they matter, how to choose | Mayo Clinic
