Table of Contents
You've just purchased a bottle of fish oil supplements. Now, where should you store it? In the pantry or the refrigerator? In short, it's recommended to refrigerate liquid fish oil after opening, but fish oil capsules can often be stored in a cool, dry place.
Few supplements are as popular as fish oil. Best known for its valuable store of omega-3 fatty acids, fish oil can support a wide variety of systems in your body. Nearly 18.8 million Americans utilize fish oil due to its extensive array of potential health advantages. But how many of us are storing it properly?
It’s crucial to properly store your liquids and capsules to preserve their quality and efficacy. However, there is confusion around proper storage: should you keep it in the pantry or the fridge? What role does sunlight play? Does the type of bottle your supplements are in matter?
In this article, we explore the correct techniques for storing fish oil. By doing so, you can fully enjoy the benefits of enhancing your omega-3 intake.
The Science Behind Fish Oil
Fish oil is most commonly taken for increasing omega-3 dietary fat intake.
Omega-3 fatty acids are healthy fatty acids that play several important roles in forming the structure of your cells. They are also thought to have beneficial impacts on your heart health, especially since they have been found to have anti-inflammatory properties. Omega-3 levels have been linked to other important bodily systems, including brain development, skin health, and even your muscles and bones.*
There are several kinds of omega-3s, the three most prevalent in human health being:
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
- Alpha-linolenic acid (ALA)
EPA and DHA stand out as valuable omega-3s known for their range of health advantages, such as aiding your body in combatting inflammation. ALA is commonly found in plant-based omega-3 sources like flaxseed, chia seeds, and walnuts but is not as efficient since it first needs to be converted to EPA and DHA by your body for use.
Derived from fatty fish inhabiting colder environments, such as salmon, mackerel, and herring, fish oil is a concentrated reservoir of both EPA and DHA. These cold-water species typically harbor substantial quantities of these beneficial omega-3s. The surge in fish oil's popularity began after a renowned study conducted in the 1970s which revealed that native Inuit populations (who traditionally consume diets rich in fatty seafood) exhibit a lower incidence of heart attacks compared to communities with fewer dietary sources of such seafood.
Fish oil supplements are found in two different forms: gel capsules and liquid. Liquid fish oil is simply oil that has been processed but kept in its natural liquid form, which generally means that your body can absorb the nutrients more quickly. Meanwhile, gel capsules are made up of this oil surrounded by a protective coating that your body needs to break down before absorbing the omega-3s. Gel capsules usually have less of a smell and taste than liquid fish oil.
Factors Affecting Fish Oil Stability
Fish oil is primarily a fat. This means, unlike some other supplements, fish oil is particularly prone to a process called oxidation.
Oxidation is a chemical reaction that occurs when substances react with oxygen. Omega-3 fatty acids are vulnerable to oxygen. When omega-3s are oxidized, they break down, which makes the fish oil rancid. This is the reason behind the well-recognized fishy odor in bad fish.
Oxidized fish oil is thought to lose some of its nutritional value. In other words, oxidation can degrade the fish oil’s omega-3s and make them less effective in your body. According to some preliminary animal studies, oxidized fish oil may even be dangerous. However, more research is required to understand the impact of oxidized oils on human health.
Factors that can lead to the oxidation of fish oil include exposure to:
- Light
- Heat
- Air
- Moisture
It is important to pay special attention when storing your fish oil supplements. This will help extend their shelf life and reduce the occurrence of oxidation.
Should You Refrigerate Fish Oil?
As fish oil is more prone to spoiling than other dietary supplements, the question of whether it should be refrigerated has sparked considerable debate. The answer will ultimately depend on many factors, like the form of fish oil that you are using, the manufacturer's specific instructions, and how quickly you plan to consume your supplement.
Some manufacturers recommend always storing your fish oil in the refrigerator after opening since colder temperatures can slow the oxidation process. This method may be especially helpful if you buy many supplements and need them to last for a more extended period.
Though the colder temperature can undoubtedly slow the oxidation process, many fish oil capsules are created to be stored in a cool, dry place. An exception would be a warm, humid climate. Here, keeping your fish oil in the fridge may be best to minimize its exposure to the heat and humidity in your home.
The form of fish oil that you take can also play a role. Generally speaking, fish oil in liquid form tends to oxidize quickly since it is directly exposed to air when the product is opened. Meanwhile, liquid capsules have a protective coating to buffer oxidation. However, both forms can oxidize after a certain amount of time, depending on their stored environment. Refrigerating your fish oil capsules can help prolong their shelf life.
What about freezing? This usually is not recommended. Freezing your fish oil can cause the oil to separate, changing its texture and even leading to uneven nutrient distribution.
Proper Storage of Fish Oil Supplements
Whether or not you are keeping your fish oil in the refrigerator, here are some practical tips for minimizing oxidation and maintaining the quality of your fish oil:
- Take note of the manufacturer’s specific storage instructions.
- Keep your fish oil in a cool, dry place like a pantry or a medicine cabinet.
- Avoid storing your fish oil in direct sunlight.
- Look for fish oil that is packaged in dark containers to minimize light exposure.
- Avoid keeping your fish oil in the freezer.
- Keep track of expiration dates listed on the bottle and the date you bought the supplements.
Using Fish Oil Safely
You can take fish oil virtually any time of the day, but it’s important to stay consistent. It’s also recommended to take these omega-3 supplements with foods that contain a small amount of dietary fat since this can help your body better absorb the nutrients.
Your optimal omega-3 dosage will depend on your current health condition and why you are taking it. In general, the Adequate Intake for omega-3s is:
- 1.6 grams for males
- 1.1 grams for females (more for those who are breastfeeding or pregnant)
Fish oil is generally safe. However, taking too much fish oil may have side effects, including bad breath, stomach upset, and rash. It may also increase your risk of bleeding and interact with certain medications. Before taking omega-3 supplements, talk with your doctor to determine the correct dose for you.
Unfortunately, the time that elapses between catching fish and creating a final fish oil supplement is fairly long. This means that there is plenty of time for those oils to experience some degree of oxidation before it reaches your home. If you are concerned about the taste and smell of your fish oil, you can look for fish oil products with added antioxidants. These compounds are introduced into some fish oil products to fight the oxidation process, ultimately preserving fish oil.
Finally, you can look for fish oil alternatives! Microalgae oil pills are a popular choice rich in both EPA and DHA, the two omega-3s found in fish oil. While algae oil contains omega-3s and is therefore prone to oxidation if they are not properly stored, these pills do not have the same fishy aftertaste or burps that are sometimes associated with fish oil. Algae oil pills are also suitable for people with fish allergies or dietary restrictions.
Frequently Asked Questions
1. How does temperature affect the quality of fish oil?
Heat can increase fish oil's oxidation rate, so storing it in a warmer climate without refrigeration can make your fish oil pills go bad more quickly. If you are concerned about the heat in your home, or if you want to make your fish oil pills last as long as possible, consider storing your supplements in the fridge.
2. Are there any alternative storage methods for fish oil besides refrigeration?
It is recommended that liquid fish oil is stored in the fridge since it is prone to oxidation. However, many fish oil capsules can be stored in a cool, dark, dry place like a medicine cabinet or a pantry. Check the manufacturer's instructions on the label for the best options.
3. Can I freeze fish oil for long-term storage?
Technically, you can freeze fish oil. However, freezing oil can change its consistency, making it thick and unpleasant. It's best to keep your fish oil in the refrigerator.
4. Can I take fish oil that has expired?
Expired fish oil can become rancid, leading to an unpleasant taste and potential gastrointestinal distress. If your fish oil is expired, it’s best to toss it.
5. How can I tell if my fish oil is bad?
The best way to tell if your fish oil is bad is to smell it. If your fish oil is in capsule form, this may require breaking the capsule open first. Fresh fish oil should have a mild smell (or no smell at all). If it has become rancid, it will start to give off a strong, pungent, and fishy smell. Rancid fish oil might also look cloudy or splotchy.
