Cod Liver Oil – Benefits and Side Effects

Cod liver oil, which is extracted from the livers of codfish, is an excellent source of health-promoting omega-3 fatty acids.  

This nutrient-rich oil has been linked to various potential health advantages, including supporting immune functions, helping maintain bone strength, and promoting brain health.

Discover the benefits of cod liver oil intake and learn how to incorporate this popular supplement into your routine.

What is cod liver oil? 

Cod liver oil is a nutrient-dense oil extracted from the livers of Atlantic codfish. Due to its unique nutrient profile, it’s distinct from other fish oils, which are typically obtained from the flesh of oily fish species such as sardines, anchovies, or mackerel.

This nutritious oil contains a rich blend of omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). 

These two health-promoting lipids may contribute to the body’s normal inflammatory response and have been found to support brain, eye, and heart function.

Because of its fatty acid composition and potential health advantages, taking cod liver oil supplementation has become a popular wellness routine for those seeking to support their nutrient balance and overall well-being. 

Watch the video below to learn how cod liver oil may benefit your wellness.  

Benefits of cod liver oil

Cod liver oil delivers omega-3 fatty acids in a convenient form, supporting daily bodily functions and promoting overall vitality.

Here are four potential health benefits of cod liver oil. 

1. Promotes joint function

Cod liver oil contains polyunsaturated fatty acids (PUFAs) that have been studied for their ability to support joint flexibility and facilitate movement in people with active lifestyles.

Research published in Advances in Therapy observed that individuals who took daily cod liver oil for three months reported improved joint comfort and better mobility.

2. Contributes to respiratory health

In addition to its benefits for joint health, cod liver oil is also believed to contribute to improved respiratory functions.

A study published in the Journal of the American College of Nutrition found that children who received liquid cod liver oil during winter and early spring displayed better overall respiratory health and stronger immune system functions.

In addition, cod liver oil’s high concentration of omega-3 fatty acids may further contribute to respiratory wellness by supporting the body’s capacity to regulate and balance natural inflammatory processes.

In combination, these effects may help maintain clear airways, support lung tissue integrity, and promote comfortable breathing.

3. Supports eye health

Regular cod liver oil consumption may support eye health and vision. 

Omega-3 fats, especially DHA, are key building blocks of the retina, where they help maintain healthy cell membranes and support proper signaling between retinal cells, both of which contribute to sharper vision and long-term eye health.

4. Aids digestive system function

Cod liver oil provides structural lipids that can help maintain the integrity of the gut lining, which supports nutrient absorption and digestive efficiency.

The high concentrations of omega-3 fatty acids, including EPA and DHA, also may contribute to the body’s natural inflammatory balance within the digestive tract, which is crucial for overall gut health. 

This is supported by evidence published in the International Journal of Molecular Sciences, suggesting that omega-3 intake may play a role in supporting a balanced gut environment and maintaining intestinal integrity.

Potential risks and side effects

While cod liver oil can contribute to many aspects of everyday wellness, excessive intake or individual sensitivities can lead to unwanted outcomes.

Here are five potential risk factors and adverse effects of cod liver oil.

1. Potential blood-thinning effects 

Omega-3 fatty acids can affect blood platelet adhesion, influencing the body’s blood-clotting capacities and increasing the risk of excessive bleeding. 

Individuals with blood-clotting disorders and those taking blood thinners should be cautious with cod liver oil products and consult a healthcare provider before incorporating omega-3 fats into their routine.

2. Digestive upset

Some individuals may experience mild gastrointestinal discomfort, such as nausea, loose stools, or a fishy aftertaste, especially when consuming cod liver oil on an empty stomach.

3. Contamination concerns  

Poor-quality or unpurified cod liver oil products are at increased risk of containing environmental toxins such as heavy metals, including mercury, lead, and cadmium, which can accumulate in the body and negatively impact health.

To reduce the risk of contamination, it’s important to choose a reputable brand that uses high-quality sourcing and undergoes third-party testing for purity and safety.

4. Potential allergic reactions

Though rare, fish-based products, such as cod liver oil, may cause allergic reactions in individuals with seafood sensitivities.

5. Interactions with medications 

Cod liver oil may interact with certain medications, including those used to manage high blood pressure and cholesterol-lowering drugs. 

If you’re taking any medication, it’s vital to discuss the use of cod liver oil with your doctor to minimize the risk of side effects. 

How to use cod liver oil

Due to its potential health benefits, many people seeking to promote a healthy body are interested in incorporating cod liver oil into their daily routine.

Cod liver oil is commonly consumed as a supplement and is widely available in liquid or capsule form. 

However, liquid formulations can also be added to meals such as smoothies, yogurt, or salad dressings to seamlessly incorporate cod liver oil into your diet.  

While there are no standardized dosage recommendations, cod liver oil use is generally guided by the recommended intake levels for omega-3 fatty acids.

In addition to being taken as a supplement, cod liver oil ointment can be applied topically to help retain moisture and support the skin’s natural barrier. It’s commonly used on dry patches, rough elbows, knees, and chapped areas.

Canned cod liver is another excellent option, offering a whole-food-based dietary cod liver oil source that delivers health-promoting fatty acids and high-quality protein.

Cod liver is an excellent addition to salads, can be incorporated into spreads and dips, or can be enjoyed straight from the tin. 

FAQ

Sources

1. https://pubmed.ncbi.nlm.nih.gov/12069368/ 
2. https://pubmed.ncbi.nlm.nih.gov/21677119/ 
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC6801729/ 
4. https://ods.od.nih.gov/factsheets/