Is Cod Liver Oil Healthy?

Fish oils are popular dietary supplements used worldwide, but is cod liver oil healthy? 

Yes, cod liver oil is a rich source of essential omega-3 fats that support cellular functions and help maintain a healthy body.   

Let’s look at six health benefits of cod liver oil and find out why you should incorporate this nutritious fish oil into your wellness routine.

Is cod liver oil good for you?

Cod liver oil is a nutrient-dense dietary supplement made by extracting the oils from cod livers, which are rich sources of omega-3 fatty acids. 

While omega-3 fatty acids can be found in foods such as grass-fed butter, egg yolks, and oily fish, cod liver oil provides a highly concentrated and convenient source of these beneficial fats.

Cod liver oil has traditionally been valued for promoting strong bones, resilient immunity, and overall vitality, and its use dates back hundreds of years.

Today, cod liver fish oils remain a popular choice for people seeking a simple way to boost their intake of omega-3 fats and promote long-term wellness.

Watch the video below to learn more about cod liver oil’s impressive nutritional benefits.

Cod liver oil vs. fish oil

Regular fish oils are pressed from the body fat of oily fish such as salmon, tuna, and mackerel. 

In contrast, cod liver oil is derived specifically from the nutrient-rich livers of codfish, most commonly Atlantic cod or Pacific cod.

While both cod liver oil and fish oil offer omega-3 fatty acids, cod liver oil is generally considered a more specialized and concentrated source.

Cod liver oil has been extensively studied for its potential role in supporting various aspects of overall well-being, including heart, brain, and immune function, as well as healthy aging.

Research published in Nutrients has examined associations between regular cod liver oil use and factors related to cardiovascular health, immune function, and skeletal wellness. 

These health benefits are primarily attributed to cod liver oil’s high concentrations of the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

6 health benefits of cod liver oil

Cod livers are a valuable source of essential fatty acids, and including cod liver oil regularly into your routine can help support balanced nutrient intake of the omega-3 fatty acids DHA and EPA.

Let’s look at six impressive health benefits of cod liver oil.

1. Supports cardiovascular functions

Similar to fatty fish consumption, cod liver oil has been widely studied for its potential role in supporting heart health and overall cardiovascular function.

Omega-3 fatty acids have been found to promote healthy blood vessels, metabolic functions, and cell membrane integrity.  

A study published in eClincial Medicine reports that regular EPA and DHA intake is associated with balanced blood lipid levels as well as healthy vascular function, both of which are critical in maintaining a healthy heart. 

2. Promotes brain health 

The brain is primarily composed of lipids, with DHA making up around 90 percent of its fatty acid content. 

DHA is an important component of brain cell structure and helps maintain healthy cell membranes. This supports proper communication between neurons, contributes to overall cellular health, and plays a role in the normal functioning of the nervous system.

Research published in Nutrients investigated the role of omega-3 fats in brain health and concluded, “Brain structure and function depend on a constant and sufficient supply of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) by blood.”

3. Helps maintain strong immune defenses     

Cod liver oil provides key nutrients that play essential roles in maintaining a well-regulated and robust immune system.

Omega-3 fats have anti-inflammatory properties and support the body’s natural inflammatory processes, which help promote steady and appropriate immune responses.

Evidence published in Integrative Medicine highlights that cod liver oil intake has been associated with balanced immune functions, which is primarily linked to its omega-3 fatty acid profile. 

4. Promotes resilient and healthy skin 

Including cod liver oil in your routine can contribute to healthy skin.

The combination of supporting cell membrane flexibility and helping maintain overall skin structure makes EPA and DHA important components for keeping skin resilient and functional.

“Because they help maintain cell membrane flexibility, EPA and DHA also may contribute to the integrity of the skin barrier, thereby supporting skin hydration and a youthful appearance,” explains Dr. Berg. 

5. Supports skeletal integrity  

Omega-3 fatty acids, including DHA and EPA, are key components of cell membranes throughout the body, including those in bones and joints. 

Omega-3 fatty acids help maintain the structure and flexibility of cell membranes by supporting cell membrane integrity, contributing to overall tissue resilience. 

Their presence also supports normal communication and interactions between cells in skeletal tissues, which is crucial for maintaining a well-functioning bone matrix.

6. May enhance mood regulation  

Because of the vital role of omega-3 fats in brain health, cod liver oil intake may help support balanced mood regulation. 

Evidence published in The FASEB Journal highlights that omega-3 fatty acids can help maintain optimal brain function and suggests that EPA and DHA promote balanced serotonin release. 

Serotonin is a crucial neurotransmitter that helps regulate mood, sleep, and overall emotional well-being.

How much cod liver oil should you take?

A standard daily dose of liquid cod liver oil ranges from one to two teaspoons, though it’s also available in convenient pre-measured capsule form. However, it’s crucial to always refer to the product label for the manufacturer’s recommended serving size.

While cod liver oil is highly nutritious and supports a healthy body, in some cases, it may not be the right choice for you.

Marine oil supplements, including cod liver fish oil, have potential blood-thinning properties that may increase the risk of excessive bleeding. 

Therefore, it’s crucial to consult a healthcare provider before incorporating cod liver oil if you take blood-thinning drugs or medications to lower blood pressure to minimize the risk of side effects.

In addition, individuals with allergies to fish, as well as pregnant or breastfeeding women, should exercise caution and seek guidance from a doctor before incorporating cod liver oil products into their routine.

To minimize potential contamination concerns linked to farm-raised fish, it’s best to choose cold liver fish oil products derived from wild-caught fish for the best quality.  

FAQ

Sources

1. Lentjes MA, Welch AA, Mulligan AA, Luben RN, Wareham NJ, Khaw KT. Cod liver oil supplement consumption and health: cross-sectional results from the EPIC-Norfolk cohort study. Nutrients. 2014;6(10):4320-37. https://pmc.ncbi.nlm.nih.gov/articles/PMC4210919/
2. Khan SU, Lone AN, Khan MS, et al. Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. EClinicalMedicine. 2021;38:100997. https://pubmed.ncbi.nlm.nih.gov/34505026/
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC8066148/ 
4. Bland JS. Therapeutic Use of Omega-3 Fatty Acids for Immune Disorders In Search of the Ideal Omega-3 Supplement. Integr Med (Encinitas). 2022;21(5):14-18. https://pmc.ncbi.nlm.nih.gov/articles/PMC9831136/
5. Patrick RP, Ames BN. Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior. FASEB J. 2015;29(6):2207-22. https://pubmed.ncbi.nlm.nih.gov/25713056/