The Benefits of Fish Oil & Cod Liver Oil

You might have heard of fish oil and cod liver oil, and perhaps you’ve noticed these in supplement form, but how much do you actually know about them?

Fish oil and cod liver oil share a number of the same health benefits - cod liver oil is a type of fish oil after all - however there are some differences. Fish oil is oil derived from the tissues of oily, fatty fish such as salmon, mackerel and herring whereas cod liver oil is extracted from the liver of cod, a white fish.

The UK’s Department of Health recommends that everyone should include two portions of oily fish within their diet every week. If you are not getting enough from your diet, then supplements can help to ensure you’re getting the benefits of these two oils.

Here, we share the many benefits of fish oil and cod liver oil to help you decide which is best for you.

Health Benefits of Fish Oil

As fish oil comes from fatty fish it contains omega-3 fatty acids, which are a type of polyunsaturated fatty acid. The specific omega-3s found in fish oil are Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA), long chain fatty acids which have been shown to support the body in a number of ways – DHA helps to maintain normal vision* & brain function*, whilst EPA contributes to the normal function of the heart**. EPA and DHA are classed as essential fatty acids; this is because they aren’t made efficiently by the body so they must be obtained through food instead. The third omega-3, Alpha-linolenic acid (ALA), is primarily found in nuts, seeds and plant oils. The body is only able to convert some ALA into EPA and DHA.

Heart Health

The EPA and DHA omega-3 fatty acids found in fish oil contribute to the normal function of the heart. To get the heart health benefits, a daily intake of 250 milligrams (mg) of EPA and DHA is recommended.

Brain Function

It’s DHA specifically that has been shown to help maintain normal brain function, based on a daily intake of 250mg of DHA. As well as this, during pregnancy and when breastfeeding, maternal intake of DHA contributes to normal brain development of the foetus and breastfed

infant, with a beneficial effect obtained from a daily intake of 200mg DHA in addition to the recommended daily intake of omega-3 fatty acids for adults.

Vision Function

Supporting healthy vision is another benefit of fish oils, with a daily intake of 250mg of omega-3 DHA helping to maintain normal vision. On top of this, in pregnancy and during breastfeeding a mother’s intake of DHA contributes to normal development of the eye of the foetus and breastfed infant, with a beneficial effect obtained from a daily intake of 200mg DHA in addition to the recommended daily intake of omega-3 fatty acids for adults.

Health Benefits of Cod Liver Oil

Cod liver oil, being sourced from cod fish, also contains the omega-3 fatty acids EPA and DHA that are found in fish oil. On top of this, cod liver oil also provides vitamin D which is a fat-soluble vitamin stored in cod livers. Cod liver oil has a number of benefits. Find out more about cod liver oil here.

Vitamin D Source

Cod liver oil is a source of vitamin D, a vitamin that we primarily source from our skin’s exposure to the sun. There aren’t many foods that supply vitamin D, which is why the UK’s Department of Health advises that everyone in the UK should take a vitamin D supplement between the months of October to March, when the sun is scarce.

Vitamin D is essential for the maintenance of normal bones and teeth and it can also contributes to the normal functioning of the immune system.

Omega-3 Fatty Acids

EPA and DHA in cod liver oil are the same omega-3 fatty acids found in fish oil, and therefore provide the same benefits, from supporting normal heart function** to helping maintain normal vision* and brain function*.

Rich in Vitamin E

Vitamin E contributes to the protection of cells from oxidative stress. Vitabiotics Ultra Cod Liver Oil contains a natural source of vitamin E, along with vitamin D3 which contributes to the maintenance of normal bones and teeth.

Cod Liver Oil vs Fish Oil – Which One to Choose

It can be hard to know which is best for you: fish oil or cod liver oil, however there are a few things to consider.

Nutrient Content

Both fish and cod liver oil contain the omega-3 fatty acids DHA and EPA, which provide a number of benefits, as mentioned. Despite the fact that fish oil and cod liver oil come from different sources, both can help to increase your omega-3 fatty acid intake.

The big difference between fish and cod liver oil is the fact that cod liver oil can also contains other essential nutrients. This does give cod liver oil the edge over fish oil.

Specific Conditions

Both fish oil and cod liver oil supplements can help to safeguard your intake of omega-3, but it’s important to note that women who are pregnant or breast-feeding should not take cod liver oil. This is because it contains high levels of vitamin A and this vitamin should be avoided during pregnancy and breast-feeding. In this instance, to safeguard your intake of omega-3, try Pregnacare Plus, Pregnacare Max or Pregnacare Breast-feeding. These products provide Omega-3 DHA which contributes to the normal eye and brain development of the foetus and breastfed infants.

Those taking anticoagulants (blood thinners) should also consult their doctor before taking cod liver oil or fish oil as it may interfere with medications.

Our range of fish oil supplements allow you to choose the best option for your needs.

Conclusion 

Ultimately, both fish and cod liver oil provide various health benefits.

Both of these oils contain the omega-3 fatty acids DHA and EPA, which offer cardiovascular benefits** as well as helping to support brain function* and normal vision*. Cod liver oil also contains other nutrients.

It’s wise to incorporate these oils into your daily routine however if you’re unsure which is best for you, consult with your GP or healthcare professional who will be able to offer advice.

To help support your health and wellbeing, check out our full range of vitamins and supplements.

*A beneficial effect is obtained with a daily intake of 250mg of DHA 

** A beneficial effect is obtained with a daily intake of 250mg of DHA and EPA