The Benefits of Fish Oil & Cod Liver Oil

Highlights  

• Fish oil is extracted from the fatty tissues of oily fish and provides the omega-3 fatty acids EPA and DHA. 

• Cod liver oil comes from the liver of cod and naturally contains vitamins A and D alongside EPA and DHA. 

• EPA and DHA contribute to the normal function of the heart,* while DHA contributes to the maintenance of normal brain function** and normal vision.** 

• Cod liver oil isn’t suitable during pregnancy because it contains vitamin A. If you’re pregnant or planning a pregnancy, choose an omega-3 supplement specifically formulated for pregnancy. 

Fish oil and cod liver oil are two popular ways to supplement your omega-3 intake, but they’re not quite the same. Whether you’re looking into the benefits of fish oil or cod liver oil, this guide explains what each one offers, their key benefits and how to choose between them. 

What is fish oil? 

Fish oil is oil extracted from the fatty tissues of oily fish such as salmon, mackerel, herring and tuna. It’s a concentrated source of the omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are classified as essential fatty acids because the body can’t make them in sufficient quantities on its own. 

The third omega-3 fatty acid, alpha-linolenic acid (ALA), is found mainly in nuts, seeds and plant oils. While the body can convert some ALA into EPA and DHA, it does so only in small amounts. The NHS recommends eating at least two portions of fish each week, including one portion of oily fish. If you don’t eat oily fish regularly, a fish oil supplement can help increase your intake of EPA and DHA. 

What is cod liver oil? 

Cod liver oil is extracted from the liver of Atlantic cod. Like fish oil, it’s a rich source of the omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). However, because cod livers naturally store fat-soluble vitamins, cod liver oil also provides vitamins A and D, which aren’t found in standard fish oil. 

This combination of omega-3 fatty acids and vitamins A and D is what makes cod liver oil different. If you’re looking for a convenient way to supplement these nutrients, cod liver oil can be a good option. However, because it contains vitamin A, it’s important to follow the recommended daily intake and women who are pregnant or planning a pregnancy should avoid taking cod liver oil supplements.

Health benefits of fish oil: what is fish oil good for? 

Fish oil is a rich source of the omega-3 fatty acids EPA and DHA, which contribute to several important functions in the body. Here are some of the important fish oil benefits. 

Heart health 

EPA and DHA contribute to the normal function of the heart. A beneficial effect is obtained with a daily intake of 250mg of EPA and DHA. 

The heart works continuously to pump blood around the body, and EPA and DHA are the omega-3 fatty acids in fish oil that contribute to its normal function. To get the heart health benefits, a daily intake of 250mg of EPA and DHA is recommended. 

Brain function 

DHA contributes to the maintenance of normal brain function. A beneficial effect is obtained with a daily intake of 250mg of DHA. 

DHA is an important structural component of the brain, making it important throughout life. DHA helps maintain normal brain function, based on a daily intake of 250mg of DHA. During pregnancy and breastfeeding, maternal intake of DHA contributes to normal brain development of the foetus and breastfed infants, with a beneficial effect obtained from a daily intake of 200mg of DHA in addition to the recommended daily intake of omega-3 fatty acids for adults. 

Vision 

DHA contributes to the maintenance of normal vision. A beneficial effect is obtained with a daily intake of 250mg of DHA. 

DHA is found in high concentrations in the retina, making it an important omega-3 fatty acid for normal vision. A daily intake of 250mg of DHA helps to maintain normal vision. During pregnancy and breastfeeding, maternal 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 of DHA in addition to the recommended daily intake of omega-3 fatty acids for adults.

Benefits of cod liver oil: What is cod liver oil good for? 

Cod liver oil provides the omega-3 fatty acids EPA and DHA, as well as vitamins A and D. Together, these nutrients contribute to a range of important functions in the body. 

Source of vitamin D 

Vitamin D contributes to the maintenance of normal bones and teeth, normal muscle function and the normal function of the immune system. 

While your body produces vitamin D when your skin is exposed to sunlight, there aren’t many foods that naturally provide it. That’s why the NHS advises everyone to consider taking a daily vitamin D supplement during the autumn and winter months. Explore our range of vitamin D supplements. 

Omega-3 EPA and DHA 

EPA and DHA contribute to the normal function of the heart*, while DHA contributes to the maintenance of normal brain function and normal vision.** 

The EPA and DHA in cod liver oil provide the same benefits as those found in fish oil. If you’d like to learn more, read about the benefits of EPA and DHA or explore our omega-3 guide. 

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. Discover our range of vitamin E supplements. 

Source of vitamin A 

Vitamin A contributes to the maintenance of normal vision and normal skin, as well as the normal function of the immune system. 

Cod liver oil is also a natural source of vitamin A, making it different from standard fish oil. Because vitamin A is stored by the body, it's important to be aware of your total intake. The NHS advises that adults should not regularly exceed 1.5mg (1,500µg) of vitamin A a day from food and supplements combined. 

If you're pregnant or planning a pregnancy, you should avoid supplements containing vitamin A, including cod liver oil. Read our omega-3 and pregnancy guide to find out which omega-3 supplements are suitable during pregnancy and breastfeeding. 

Fish oil and cod liver oil benefits at a glance