Cod Liver Oil: Benefits, Uses and Why It’s Making a Comeback
For many of us, the phrase “cod liver oil” conjures up memories of a grimace-inducing spoonful forced upon us by well-meaning grandparents. It was the classic old fashioned cod liver oil remedy for everything from stiff knees to warding off winter colds. But this golden liquid is far more than just a nostalgic folk medicine.
Today, modern science is validating what the Vikings and 18th-century doctors suspected: cod liver oil is a nutritional powerhouse. Packed with Vitamins A and D, alongside essential Omega-3 fatty acids, it remains one of the most potent natural supplements available.
Whether you are looking to support your joints, improve your skin, or simply boost your immune system during the dreary British winter, here is everything you need to know about this marine marvel.
What is Cod Liver Oil?
As the name suggests, this oil is extracted from the liver of the Atlantic cod (Gadus morhua). This is a key distinction from standard fish oil, which is typically extracted from the flesh of oily fish like mackerel, sardines, or anchovies.
Because the liver is where fish store certain nutrients, cod liver oil is naturally rich in fat-soluble vitamins that regular fish oil lacks. It has been a staple in Northern European medicine for centuries. In fact, it was historically used to treat rheumatism and was later discovered to be a natural remedy for rickets due to its high Vitamin D content. You can read more about its fascinating journey from a fisherman’s byproduct to a medicinal staple at the Science History Institute.
Nutritional Profile: What is Inside?
A single teaspoon of cod liver oil is incredibly nutrient-dense. While the exact amounts can vary depending on the brand and the fish, it generally provides a robust dose of:
* Vitamin A: Crucial for eye health, immune function, and cellular growth.
* Vitamin D: Essential for bone health and regulating calcium absorption.
* Omega-3 Fatty Acids (EPA and DHA): Vital for heart health and reducing inflammation.
Because it contains these added vitamins naturally, many people find it superior to standard omega-3 supplements. However, understanding the cod liver oil vitamin d content is vital, as levels can vary significantly between processed and fermented varieties.
Top Health Benefits of Cod Liver Oil
1. Relief for Joint Pain and Arthritis
One of the most researched benefits is the potential for cod liver oil for joint pain. The omega-3 fatty acids in the oil possess strong anti-inflammatory properties, which can help reduce the swelling and stiffness associated with rheumatoid arthritis.
Studies have suggested that patients taking cod liver oil daily may need less anti-inflammatory medication (NSAIDs) to manage their pain. If you suffer from stiff joints, this natural supplement could be a valuable addition to your management plan. For more on managing arthritis through diet, visit Versus Arthritis.
2. Stronger Bones and Rickets Prevention
In the UK, where sunshine is often in short supply, Vitamin D deficiency is a common concern. Vitamin D is essential for absorbing calcium; without it, bones can become brittle. This is why cod liver oil was the primary weapon against rickets in the 19th and 20th centuries.
Maintaining adequate Vitamin D levels is crucial for preventing osteoporosis later in life. The Royal Osteoporosis Society highlights the importance of this nutrient for maintaining bone density as we age.
3. Supporting Eye Health
As we age, our vision can deteriorate, leading to conditions like glaucoma and age-related macular degeneration (AMD). The high Vitamin A content in cod liver oil helps protect the surface of the eye and may lower the risk of these conditions. Omega-3s also play a role in maintaining proper eye pressure and nerve health.
4. Heart Health
Cardiovascular disease remains a leading cause of death globally. The omega-3s found in cod liver oil may help by lowering triglycerides (a type of fat in the blood), slightly lowering blood pressure, and increasing ‘good’ HDL cholesterol.
However, it is worth noting that dietary sources are often preferred over supplements. The British Heart Foundation suggests aiming to eat oily fish twice a week, though supplements can be an alternative for those who dislike the taste of fish.
5. Skin and Hair Benefits
Many users report cod liver oil benefits for skin* and hair. The combination of Omega-3s and Vitamin A can help maintain skin moisture, reduce acne inflammation, and speed up wound healing. Additionally, *is cod liver oil good for hair? Anecdotal evidence suggests it may improve hair texture and reduce hair loss by nourishing the follicle, though scientific data on hair growth specifically is limited compared to skin health.
Cod Liver Oil vs Fish Oil: What is the Difference?
This is a common source of confusion. When choosing between cod liver oil vs omega 3 capsules (standard fish oil), the main difference lies in the vitamins.
* Fish Oil: Extracted from the flesh. High in Omega-3s but usually contains no Vitamin A or D unless fortified.
Cod Liver Oil: Extracted from the liver. Contains Omega-3s *plus naturally occurring Vitamins A and D.
If you are already taking a multivitamin containing Vitamin A, regular fish oil might be safer to prevent toxicity. You can compare the two in detail at Medical News Today.
Dosage and How to Take It
Finding the right cod liver oil dosage for adults depends on why you are taking it. A common dose is 1–2 teaspoons of liquid or 1–2 capsules daily.
Liquid vs. Capsules
The debate of cod liver oil liquid vs capsules usually comes down to taste versus convenience.
* Liquid: Generally more cost-effective and has a higher concentration of nutrients per dose. However, the taste can be strong.
* Capsules: tasteless and convenient, but you may need to take multiple pills to get the same dosage as a spoonful of liquid.
Best Time to Take It
There is no single “perfect” time, but the best time to take cod liver oil is typically with a meal containing fat. This helps your body absorb the Omega-3s and vitamins more effectively. Taking it with food also reduces the risk of “fishy burps” or acid reflux.
Safety, Side Effects and Risks
While generally safe, cod liver oil side effects uk consumers should be aware of include digestive issues like heartburn or nausea. More serious risks involve nutrient toxicity.
Vitamin A Toxicity
Because Vitamin A accumulates in the liver, taking too much can be harmful. Symptoms of vitamin a toxicity include dizziness, nausea, joint pain, and skin irritation. It is vital not to exceed recommended doses, especially if you eat liver or take other supplements.
Pregnancy Warning
One of the most critical safety warnings concerns taking cod liver oil in pregnancy*. The NHS explicitly advises pregnant women to *avoid cod liver oil. High levels of retinol (Vitamin A) can cause birth defects. Instead, pregnant women should look for fish oil supplements specifically formulated for pregnancy (without retinol). See the NHS guidance on foods to avoid for more details.
Blood Thinning
High doses of Omega-3s can have a mild blood-thinning effect. If you are on anticoagulants (like Warfarin), consult your GP before starting supplementation. Mayo Clinic provides excellent overview of these interactions.
Fermented vs. Processed Oil
Recently, there has been a surge in interest regarding fermented cod liver oil benefits. This is a cold-processed version of the oil that is left to ferment naturally, purportedly retaining more nutrients than heat-treated oils. Proponents claim it is more bioavailable, though the flavour can be much stronger and more acidic than refined oils.
Cod Liver Oil for Children
Historically, this was the go-to supplement for children. Today, the Department of Health recommends vitamins A, C, and D for children aged 6 months to 5 years. Cod liver oil for children can be an effective way to deliver these, provided it is a child-safe formulation to avoid excessive Vitamin A. Always check the label or consult a health visitor. The NHS Vitamins for Children page offers strict guidelines on this.
Frequently Asked Questions
1. Can I take cod liver oil and a multivitamin together?
It depends on the Vitamin A content. Since both often contain Vitamin A, taking them together could lead to toxicity. Check the labels; if the combined amount exceeds the recommended daily allowance (1.5mg of Vitamin A for adults in the UK), stick to just one or switch to standard fish oil.
2. Does cod liver oil taste as bad as people say?
Modern processing has improved the taste significantly. Many liquids are now flavoured with lemon or mint, making them much more palatable. Capsules completely eliminate the taste issue.
3. How long does it take to see results for joint pain?
It is not an overnight fix. Most studies suggest it can take 6 to 12 weeks of consistent daily use to notice a reduction in joint stiffness and pain.
4. Is cod liver oil suitable for vegetarians?
No, it is an animal product derived from fish. Vegetarians and vegans looking for Omega-3s should consider Algal oil, which is derived from algae.
5. Does cod liver oil expire?
Yes, like all oils, it can go rancid. Oxidised oil can be harmful to your health. Always store liquid oil in the fridge after opening and finish it within the recommended timeframe (usually 3 months). If it smells sharply of rotten fish, throw it away.
*
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new supplement regimen.
Additional Resources:
* National Institutes of Health: Omega-3s
* Patient.info: Fish Oil Supplements
* Healthline: Cod Liver Oil Benefits
* GOV.UK: Scientific Advisory Committee on Nutrition
