howtosupplement
Deficiency/Heart/Inflammation

Cod Liver Oil

Fish liver oil that provides omega-3s plus vitamins A and D, best for adults with low fish intake or limited sun exposure.

Cod Liver Oil

Cod Liver Oil

71
score
B
evidence
Caution
risk
Quick Take

Useful if you eat little oily fish and want omega-3 + vitamins A/D in one product — but watch total vitamin A.

Cod liver oil is oil extracted from cod liver and a food-derived source of EPA and DHA omega-3s plus preformed vitamin A and vitamin D. Related nutrients also come from fatty fish, eggs, fortified dairy, and liver. Its omega-3s alter eicosanoid signaling and reduce liver triglyceride output, while retinol and vitamin D directly raise nutrient status when intake is low. Best-supported uses are improving vitamin D and vitamin A intake and modestly lowering triglycerides. It fits adults who rarely eat oily fish or get little sun.

Proven Benefits

01
Supports vitamin D status
02
Supports vitamin A status
03
Lowers triglycerides
04
May reduce joint pain/stiffness
05
May support bone mineralization
06
May lower blood pressure
07
May lower CRP modestly

Protocol

Amount
5 mL
Frequency
Once daily
When
With a meal containing fat; if fishy burps occur, take it with the largest meal or keep the liquid refrigerated.

Onset Time

2-4 weeks for subjective effects, 8-12 weeks for lipids and 25(OH)D

Who Should Consider

Adults who rarely eat oily fish
People with low sun exposure
Adults with low dietary vitamin A or D
Those wanting omega-3 + vitamins A/D in one product

Food Sources

  • Salmon (~1-2 g EPA+DHA and 10-20 mcg vitamin D per 100 g)
  • Sardines or mackerel (~1 g EPA+DHA and 5-10 mcg vitamin D per 100 g)
  • Egg yolks (~70-100 mcg vitamin A and 1-2 mcg vitamin D each)
  • Beef liver (~6500 mcg vitamin A per 100 g)
  • Fortified milk or plant milk (~2-3 mcg vitamin D per cup)

How It Works

EPA and DHA from cod liver oil incorporate into cell membranes, shifting inflammatory signaling and often lowering hepatic VLDL triglyceride production. The oil also supplies preformed retinol and vitamin D, which directly increase body stores when dietary intake is low.

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