Summary: Cod liver oil was our grandparents' star supplement, and science proves them right. It's an exceptional natural source of omega-3, vitamin D, and vitamin A. Here we explain what it truly is, its proven benefits, how to take it, and how it differs from over-the-counter omega-3 supplements.
Table of Contents
What is cod liver oil
Cod liver oil is, as its name suggests, the oil extracted from the liver of cod (Gadus morhua). It has been used as a dietary supplement for centuries in Nordic countries, and in Spain, it was a common remedy grandmothers gave to children to prevent illnesses.
What makes it special compared to other fish oils is that, in addition to omega-3 fatty acids, it contains high concentrations of vitamins A and D naturally, without the need for artificial addition.
Nutritional composition
Per tablespoon (5 ml) of cod liver oil:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 40 kcal | 2% |
| Omega-3 (EPA) | 890 mg | — |
| Omega-3 (DHA) | 580 mg | — |
| Vitamin A | 1,350 μg (4,500 IU) | 150% |
| Vitamin D | 10 μg (400 IU) | 200% |
| Vitamin E | 1 mg | 7% |
Science-backed benefits
1. Source of vitamin D
Vitamin D deficiency is epidemic in Spain (it is estimated that 40-60% of the population has insufficient levels). Cod liver oil is one of the richest natural sources of vitamin D, essential for bones, the immune system, and mood.
2. Anti-inflammatory Omega-3
The EPA and DHA fatty acids in cod liver oil have documented anti-inflammatory effects. Studies show benefits in cardiovascular health, cognitive function, and triglyceride reduction.
3. Bone health
The combination of vitamin D (facilitates calcium absorption) and omega-3 (reduces bone inflammation) makes cod liver oil an ally for bone health, especially in older people.
4. Vitamin A for vision and skin
The vitamin A (retinol) in the oil is essential for night vision, skin health, and the functioning of the immune system.
5. Child development
DHA is crucial for brain and visual development in children. That's why grandmothers were right to give it to children (even if the taste wasn't appealing).
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Difference from omega-3 and fish oil
| Characteristic | Cod liver oil | Fish oil (omega-3) |
|---|---|---|
| Origin | Cod liver | Body of various fish (sardine, anchovy, salmon) |
| Vitamin A | High (natural) | Minimal or absent |
| Vitamin D | High (natural) | Minimal or absent |
| Omega-3 | Moderate-high | High (concentrated) |
| Main use | Natural multivitamin | Concentrated omega-3 supplement |
In summary: if you're only looking for concentrated omega-3, fish oil is a better option. If you're looking for a complete natural supplement with omega-3 + vitamin D + vitamin A, cod liver oil is superior.
How to take cod liver oil
Available formats
- Liquid: the traditional format. Today it's sold with flavors (lemon, orange) to mask the original taste.
- Capsules: flavorless, easy to take. Currently the most popular option.
Recommended dosage
The usual dose is 1 teaspoon (5 ml) per day or its equivalent in capsules (1-2 capsules depending on the brand). It is advisable to take it with food to improve absorption.
Best time
With breakfast or a meal. The fat in food helps absorb fat-soluble vitamins (A and D).
Contraindications and precautions
- Excess vitamin A: as it contains a lot of vitamin A, it should not be combined with other vitamin A supplements. An excess can be toxic.
- Pregnancy: consult a doctor. Excessive vitamin A can be teratogenic. Many doctors prefer omega-3 supplements without vitamin A during pregnancy.
- Anticoagulants: omega-3 has a mild anticoagulant effect. Consult if you are taking anticoagulant medications.
- Children: pediatric doses are lower. Consult a pediatrician.
Note: this article is for informational purposes only and does not replace medical advice. Consult your doctor before starting any supplementation.
Frequently asked questions
Does cod liver oil taste bad?
The traditional format has a strong fishy taste that is not pleasant for most. Modern versions with lemon flavor are much more tolerable, and capsules completely eliminate the taste problem.
Is it better than eating cod directly?
They are complementary. Eating cod provides protein, omega-3, and minerals from the fish meat. Cod liver oil provides much higher concentrations of vitamins A and D. Ideally, both.
Can it be given to children?
Yes, in age-appropriate doses (generally half a teaspoon or less). Consult your pediatrician for the specific dose. It is an excellent source of vitamin D for children.
Does it have enough omega-3?
It has approximately 1.5 g of omega-3 (EPA+DHA) per teaspoon, which covers the recommended daily intake. If you need high therapeutic doses of omega-3, a concentrated fish oil supplement may be more suitable.
Can it be taken all year round or only in winter?
It can be taken all year round. In winter, it is especially useful for vitamin D (less sun exposure). In summer, if you regularly expose yourself to the sun, vitamin D supplementation may be unnecessary.
Related Guides
- Omega 3 in fish: ranking of the richest
- Canned sardines: types, brands, and nutrition
- Where to buy quality salted cod online
- 15 recipes with desalted cod
Cod is much more than cod liver oil. Discover our selection of premium desalted cod from Iceland and omega-3 rich smoked salmon at Bacalalo.
