Cod liver oil is a liquid fat extracted from the fresh liver of the Atlantic cod (Gadus morhua). Due to its high levels of omega-3 fatty acids, vitamin A, and vitamin D, cod liver oil has shown evidence in reducing inflammation, improving childhood health outcomes, and improving heart health measurements.

1. Provides Beneficial Nutrients

The beneficial effects of cod liver oil are primarily due to its nutrients:

• Omega-3 fatty acids: Cod liver oil provides two forms of omega-3 polyunsaturated fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 supplements have been found to reduce inflammation by improving cell membrane function and decreasing cytokines (substances immune cells produce that may increase inflammation).

• Vitamin D: Vitamin D is important for bone health. It elevates levels of calcium and phosphorus in the body. These minerals are necessary for bone mineralization. Vitamin D also plays a vital role in immune system regulation.

• Vitamin A plays a crucial role in the correct functioning of multiple body processes, including eyesight, cell growth, skin health, and immunity.

2. May Reduce Overall Inflammation

In a study among athletes competing in the North Sea Race, supplementation with cod liver oil specifically—as opposed to other omega-3 supplements—reduced the presence of inflammatory cytokines circulating in the athletes’ blood after the race.

It is hypothesized that the combined effects of the EPA and DHA omega-3 fatty acids in the cod liver oil supplements, along with their levels of vitamins D and A, contributed to this decreased inflammation.

Additionally, in a group of pregnant people with gestational diabetes, supplementation with cod liver oil reduced several markers of inflammation, including cytokines and insulin resistance.

3. May Improve Childhood Health Outcomes

Daily supplementation of cod liver oil for children is common in Nordic countries, as is supplementation during pregnancy. One study showed that cod liver oil supplementation during pregnancy and infancy decreased asthma development risk among school-age children.

Additionally, a Norwegian trial showed an association between cod liver oil supplementation during adolescence and a decreased risk of lifetime development of multiple sclerosis. This decrease was hypothesized to be an effect of the high vitamin D levels available through cod liver oil.

4. May Improve Heart Health Measurements

In an analysis from the United Kingdom, low doses of omega-3 fatty acids from cod liver oil supplementation were observed to lower the risk of death due to cardiovascular (heart and blood vessel) issues. This may be due to omega-3 fatty acids’ effects on heart rate and arrhythmia.

Among pregnant people, supplementation with cod liver oil showed an overall decrease in several lipid panel measures that are key measures of heart health:

• Total cholesterol
• Triglycerides (a type of fat in the blood)
• Low-density lipoprotein (LDL) cholesterol (considered “bad” cholesterol)

Another 30-day trial showed that subjects treated with a common statin drug and cod liver oil reduced their total cholesterol, LDL cholesterol, and triglyceride levels. An increase in HDL (“good”) cholesterol levels was also noted.

Cod Liver Oil Supplement Facts

• Active ingredient(s): Two forms of omega-3 polyunsaturated fatty acids, EPA and DHA, as well as vitamin D and vitamin A
• Legal status: Over-the-counter (OTC) dietary supplement (United States)
• Suggested dose: May vary based on age and dosage form
• Safety considerations: Cod liver oil is safe to use during pregnancy when approved by a healthcare provider and in children over the age of 1 year old. It is recommended that children take half the recommended adult dose at most. It is important to monitor the overall intake of vitamin A when taking cod liver oil.

What Are the Side Effects and Interactions?

There are no known side effects from cod liver oil consumption itself. However, note that cod liver oil is high in vitamin A.

Interactions With Vitamin A and D Supplements

Do not take cod liver oil and a separate vitamin A supplement to avoid possible vitamin A toxicity. Discuss with your healthcare provider whether to avoid taking a vitamin D supplement while taking cod liver oil.

Who Should Take Precautions With Cod Liver Oil?

Do keep the following precautions in mind when using cod liver oil:

• Severe allergic reaction: Avoid using cod liver oil if you have a known allergy to it or its ingredients. Ask your pharmacist or healthcare provider for a complete list of the ingredients if you’re unsure.
• Pregnancy: Several different cultures supplement with cod liver oil in pregnancy. However, vitamin A toxicity can affect fetus development. When pregnant, check with your healthcare provider before starting cod liver oil supplementation.
• Breastfeeding: As vitamin A can be transferred to a breastfeeding infant, it is best to first discuss cod liver oil supplementation with your healthcare provider during breastfeeding.

How Much Cod Liver Oil Should I Take?

We both take it daily, but it is always advisable to speak with a healthcare provider before taking any supplement to ensure that the supplement and dosage are appropriate for your individual needs. Review the supplement label with your healthcare provider to discuss potential interactions with foods, other supplements, and medications.

For adults, studies from Norway suggest a daily dosage of 5 mg of cod liver oil, as the high latitude of Norway decreases the amount of vitamin D residents can obtain from the sun. The lower latitude and increased sun exposure in the United States may reduce this recommendation slightly, but no studies have been done to determine an optimal amount.

For children, recent Nordic studies have recommended a reduction in cod liver oil supplementation—from 5 mg to 2.5 mg daily—as the effects of high omega-3 fatty acid levels on children are unclear. Supplementing any child under the age of 1 with cod liver oil is no longer recommended.

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