We’ve all had those days when we wake up feeling like we could use a little boost. Perhaps it’s our heart that needs some extra love, our bones that are yearning for a little support, or maybe our mood that’s looking for a lift. 
On days like these, it’s not uncommon to find ourselves searching for a solution that’s both natural and effective. And that’s where cod liver oil comes in — a traditional remedy that has stood the test of time, offering many health-supporting benefits. 
But what exactly is cod liver oil, and how can it make a difference to your well-being? Let’s dive in and explore!

What Is Cod Liver Oil?

Cod liver oil is a true nutritional powerhouse, rich in nutrients that support our overall health and wellness. 
Incorporating cod liver oil into your daily regimen can be a simple yet powerful step toward supporting your overall health. Whether you choose to take it in liquid form or as a supplement, you are providing your body with the essential nutrients that it needs to thrive. 

History of Use

Imagine a time when refrigeration was not as common, and fresh fruits and vegetables were not available year-round. During these times, particularly in the colder months, maintaining health and well-being could be challenging. This was especially true in Norwegian communities, where cod fish were abundant. 
Recognizing the nutritional value of cod liver oil, these communities began to extract and consume these rudimentary fish oil supplements, especially during the winter months when other nutrient sources were scarce. This practice has been passed down through generations and has stood the test of time. 
Today, cod liver oil continues to be a trusted supplement, gaining recognition worldwide for its health-supporting benefits. Whether it’s to support heart health, bone strength, or overall wellness, cod liver oil has a long history of use that’s deeply rooted in tradition and practical wisdom.

What Can You Find in Cod Liver Oil?

Cod liver oil is basically a natural multivitamin, brimming with a variety of essential nutrients that bolster various aspects of your health. Let’s take a closer look at what this means for your well-being.

Omega-3 Fatty Acids

These heart-healthy fats are the stars of the nutritional profile of cod liver oil. Omega-3s are polyunsaturated fatty acids and are considered to be essential nutrients, as our bodies cannot produce on their own, making it crucial to obtain them from our diet.
The omega-3s featured in cod liver oil include:

  • Eicosapentaenoic acid (EPA): EPA is one of the key omega-3 fatty acids found in cod liver oil. It’s known to support cardiovascular health, playing a role in maintaining healthy blood pressure and cholesterol levels. 
  • Docosahexaenoic acid (DHA): DHA is another crucial omega-3 fatty acid present in cod liver oil. It’s particularly important for brain health, contributing to cognitive function, memory, and mood balance. DHA also supports eye health, particularly in maintaining the health of the retina.


Cod liver oil is a rich source of several vital vitamins, each playing a unique role in supporting our health.
These include:

  • Vitamin A: This fat-soluble vitamin is essential for maintaining healthy vision, supporting immune function, and promoting skin health.
  • Vitamin D: Often referred to as the “sunshine vitamin,” vitamin D is crucial for bone health as it aids in the absorption of calcium. 
  • Vitamin E: A powerful antioxidant, vitamin E helps protect our cells from damage caused by free radicals. It also supports immune function and skin health.


Cod liver oil also contains a range of essential minerals, each offering unique health benefits.
These include:

  • Iodine: This mineral is crucial for thyroid health, supporting the production of thyroid hormones that regulate metabolism and growth.
  • Selenium: Selenium is a potent antioxidant that helps protect cells from damage. It also supports thyroid health and boosts immune function.
  • Zinc: Essential for immune function, wound healing, and protein synthesis, zinc is an important mineral for overall health.
  • Iron: Iron is vital for the production of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body.
  • Copper: This mineral plays a role in energy production, iron metabolism, and brain function.
  • Magnesium: Magnesium supports muscle and nerve function, regulates blood sugar levels, and aids in the production of DNA and protein.

What Are the Health Benefits of Cod Liver Oil?

Cod liver oil is a powerhouse of health-supporting benefits. This traditional remedy can support various aspects of your wellness journey.

1. Supports Heart Health

Cod liver oil is a source of omega-3 fatty acids, which are known for their role in supporting cardiovascular health and helping manage high blood pressure. Regular intake of cod liver oil can help maintain healthy cholesterol and triglyceride levels, potentially leading to a lower risk of heart disease.

2. Encourages Bone Health

Cod liver oil, with its high levels of vitamin D, can enhance your body’s absorption of calcium. This efficient absorption supports healthy bones by potentially helping to prevent bone loss and ensuring your skeleton stays strong and resilient.

3. Provides Immune Support

Rich in vitamins A and D, cod liver oil offers a natural boost to your immune system. These vitamins can help bolster your body’s defenses, helping you stay resilient, healthy, and ready to tackle anything life throws your way.

4. Bolsters Eye Health

The DHA found in cod liver oil plays a crucial role in maintaining eye health. This essential fatty acid supports the health of your retina, helping to keep your vision clear and sharp while working to prevent age-related vision problems. 

5. Supports Skin Health

Cod liver oil, with its essential fatty acids and vitamins, can help keep your skin healthy and radiant. These nutrients nourish your skin from the inside out, promoting a natural glow and a youthful appearance.

6. Helps Soothe Tension

Feeling stressed or tense? Cod liver oil contains EPA, an omega-3 fatty acid that may help soothe tension within the body. A daily dose can help your body limit swelling, tenderness, and pain from your daily activities. 

7. Supports Brain Health

The human brain relies on DHA, an essential fatty acid, for proper functioning. Cod liver oil, being a rich source of this nutrient, can support your cognitive health. Regular intake can help keep your brain sharp, promoting focus, memory, and overall mental agility.

8. Encourages a Balanced Mood

Life can sometimes feel like an emotional roller-coaster. The good news is that the omega-3 fatty acids in cod liver oil can help maintain a balanced mood. These essential fats support brain function, which, in turn, plays an important role in regulating our emotions.

9. Supports Wound Healing

Our bodies have a remarkable ability to heal and repair. Because it’s rich in vitamins A and D, cod liver oil can support your body’s natural wound-healing process. These vitamins play an important role in skin health and repair, helping you recover faster from minor cuts and scrapes.

10. Bolsters Joint Health

Joint discomfort can be a real pain, literally and figuratively. Cod liver oil, with its tension-soothing properties, can help alleviate joint pain and discomfort. Regular intake can support joint mobility and flexibility, making it easier for you to enjoy your everyday activities.

11. Helps With Weight Management

Maintaining a healthy weight is a key aspect of overall wellness. Cod liver oil can help support your weight management efforts by maintaining a healthy metabolism. This can help your body efficiently burn calories, making it easier for you to maintain or reach your weight goals.

12. Supports Fetal Development

For breastfeeding or pregnant women, cod liver oil can be a valuable addition to your diet. It’s a great source of essential nutrients, including DHA and vitamin D, that can support fetal development. 

How Is Cod Liver Oil Obtained and Processed?

The extraction and processing of cod liver oil are meticulously carried out to ensure the highest quality product. Let’s walk through the steps involved in this process.

1. Raw Material Collection

It all begins with the collection of fresh codfish. These oily fish are typically caught in the cold, pristine waters of the North Atlantic, an area renowned for its clean and healthy marine life. This environment plays an important role in ensuring the quality and purity of the cod liver oil.

2. Liver Extraction

Once the North Atlantic cod have been caught, they are swiftly transported to the processing facility. Here, their livers are carefully extracted. It is within these livers that the precious, nutrient-rich oil resides.

3. Steaming

The extracted livers then undergo a gentle steaming process. This delicate and controlled method helps to release the oil from the liver tissues, ensuring that the oil retains its full spectrum of nutritional value.

4. Oil Separation

Following steaming, the oil is then separated from the rest of the liver material. This is typically achieved through a process known as centrifugation, which uses the force of rapid spinning to separate the oil from the liver tissues.

5. Filtration

The oil then goes through a filtration process to remove any remaining solids. This results in a pure, clean oil that is free from any residual liver tissue.

6. Purification

Next, the oil undergoes a thorough purification process. This step is crucial for removing any potential contaminants, such as heavy metals or environmental pollutants, ensuring the oil is safe for consumption.

7. Testing

Before being packaged, the oil undergoes rigorous testing to ensure it meets the highest standards of quality and purity. This includes testing for the presence of contaminants that could result in toxicity and verifying the levels of beneficial nutrients, such as omega-3 fatty acids and vitamins A and D.

8. Packaging

Finally, once the oil has passed all quality checks, it is packaged in airtight containers to maintain its freshness and nutritional value. It’s then ready to be shipped and make its way to your door, where it can support your journey to optimal health and wellness.

What Are the Different Types of Cod Liver Oil Supplements?

Cod liver oil supplements come in various forms, each suited to different preferences and lifestyles. 
Let’s explore these options:

  • Liquid: This is the traditional form of cod liver oil. It’s often flavored to make it easier to take, and it allows for flexible dosing. However, it can be challenging to transport and may not be everyone’s favorite due to the taste.
  • Capsules: These are a convenient option for those who prefer not to taste the oil. They’re easy to swallow and perfect for on-the-go use. The dosage is typically fixed, which can make it easier to manage.
  • Softgels: Like capsules, softgels are easy to swallow and carry around. They’re often smaller than capsules, making them a good choice for those who find larger pills difficult to ingest.
  • Chewables: These are a great option for children or anyone who struggles with swallowing pills. They often come in fun shapes and flavors, making them a more enjoyable way to get the benefits of cod liver oil.
  • Topical: The topical use of cod liver oil can help promote skin health and repair, helping you recover faster from minor cuts and scrapes.

Who Can Benefit From Taking Cod Liver Oil?

Cod liver oil is a powerhouse of essential nutrients, and almost anyone can benefit from the nutritional support it offers. Its rich content of omega-3 fatty acids, vitamin A, and vitamin D can play a significant role in maintaining various aspects of health.
People leading active lifestyles can benefit from cod liver oil, as it supports joint health, potentially easing the discomfort associated with physical exertion. Older adults might find it beneficial for maintaining bone strength and density, thanks to its vitamin D content. 
Even those who are simply looking to support their overall health can benefit from the comprehensive nutritional support that cod liver oil provides. However, it’s essential to remember that while cod liver oil is beneficial, it’s not a replacement for a balanced diet and healthy lifestyle. 
Also, some individuals, such as pregnant women, people with specific health conditions, or those taking certain medications, should always seek medical advice before starting any new dietary supplement.

How Much Cod Liver Oil Should You Take?

Deciding how much cod liver oil to take depends largely on your individual health goals and needs. As a general guide, many products suggest a daily dose of one to two teaspoons of liquid oil or one to two capsules or softgels. However, these are general suggestions, and it’s best to follow the instructions on your specific product.
It’s also important to consider factors like age, dietary habits, and overall health status when determining the right dosage. For example, those with a diet low in fatty fish may benefit from a higher dose compared to someone whose diet is rich in these sources.
If you’re unsure or if you have specific health goals in mind, consult a healthcare professional for personalized advice. They can provide guidance based on your unique needs and circumstances, helping you get the most benefit from your cod liver oil supplement.

What Are the Potential Side Effects of Cod Liver Oil?

While cod liver oil is generally safe for most people when taken in recommended amounts, some individuals may experience side effects.
These can include:

  • Bad breath: As with many fish oils, cod liver oil can sometimes lead to fishy-smelling breath.
  • Heartburn: Some people may experience heartburn or indigestion, particularly if they take the oil on an empty stomach.
  • Nausea or diarrhea: These are less common side effects, but they can occur, especially when starting the supplement.
  • Increased blood sugar levels: Cod liver oil may slightly raise blood sugar levels in some people.
  • Bleeding: High doses of cod liver oil may thin the blood, increasing the risk of bleeding.
  • Allergic reactions: Though rare, allergic reactions to cod liver oil can occur.
  • Excessive vitamin A or D: Taking too much cod liver oil can lead to an overdose of vitamins A or D, which can have serious health consequences.

The Takeaway

Cod liver oil is a traditional remedy that offers a wealth of health-supporting benefits. From bolstering heart and bone health to encouraging a balanced mood, it’s a versatile supplement that can become a part of your wellness routine.
As you consider exploring the benefits of cod liver oil, why not pair it with a warm, soothing cup of bone broth? It’s an easy and convenient way to boost your intake of essential nutrients and support your health journey. 
Remember, the road to wellness is not about drastic changes but about making manageable, sustainable choices that support your well-being. Stay healthy, stay strong, and remember, your health is in your hands.
Cod Liver Oil | MedlinePlus Supplements
Mother Was Right About Cod Liver Oil | PMC
Cod Liver Oil Supplement Consumption and Health: Cross-sectional Results from the EPIC-Norfolk Cohort Study | NCBI Bookshelf
Omega-3 Fatty Acids & the Important Role They Play | Cleveland Clinic
Side Effects of Cod Liver Oil Capsules | livestrong
Contribution of Cod Liver Oil-Related Nutrients (Vitamins A, D, E and Eicosapentaenoic Acid and Docosahexaenoic Acid) to Daily Nutrient Intake and Their Associations With Plasma Concentrations in the Epic-Norfolk Cohort | NCBI Bookshelf

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