The Best Cod Liver Oils for Optimal Health

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Cod liver oil is a natural source of omega-3s, vitamin D and vitamin A, and it may offer some powerful benefits thanks to the nutrients it contains.

Still, choosing the best cod liver oil capsules and syrups can be difficult since there are so many options.

Here’s our guide to the best cod liver oil supplements, along with what you need to know about their benefits, the best time to take cod liver oil and overall safety.

Our Picks for Best Cod Liver Oil:

• Best Overall Cod Liver Oil: Carlson Wild Norwegian Cod Liver Oil Gems
• Best Flavored Cod Liver Oil: Garden of Life Icelandic Cod Liver Oil
• Best Soluble Cod Liver Oil: Carlson Cod Liver Oil
• Best Value Cod Liver Oil: Solgar Cod Liver Oil
• Best Alternative Cod Liver Oil: Transparent Labs Krill Oil

Best Overall Cod Liver Oil: Carlson Wild Norwegian Cod Liver Oil Gems

Key features & specs

• Percent of daily value: 67 percent vitamin A, 50 percent vitamin D, 45 percent vitamin E
• Cod liver oil per serving: One gram
• Certifications: IGEN Non-GMO Tested, International Fish Oil Standards (IFOS)
• Price per serving: $0.11
• Servings per container: 250
• Type: soft gel capsule

Carlson is a trusted name in marine omega-3 supplements, sourcing their ingredients from wild, sustainably-harvested fish off the coasts of Norway. Its Cod Liver Oil Gems are small, easy-to-swallow soft gels that contain significant amounts of omega-3 fats (250 milligrams per serving) as well as the fat-soluble vitamins A, D and E. Still, these tiny soft gels don’t offer as much omega-3 per serving as liquid cod liver oils do.

It’s our best overall pick because of the low price point, Carlson’s stellar reputation and the fact that the product has earned the International Fish Oil Standards (IFOS) badge—ensuring that the product has been tested for safety, purity and presence of contaminants.

Reviewers give the supplement high marks for its price, quality, ingredients and how easy it is to swallow. Carlson recommends taking this supplement once daily with a meal.

Pros:

• Small, easy-to-swallow soft gels
• Inexpensive
• IGEN Non-GMO Tested
• IFOS certification

Cons:

• Lower omega-3 dose than liquid forms provide

Best Flavored Cod Liver Oil: Garden of Life Icelandic Cod Liver Oil

Key features & specs

• Percent of daily value: 141 percent vitamin A, 50 percent vitamin D
• Cod liver oil per serving: 5 grams
• Certifications: n/a
• Price per serving: $0.31
• Servings per container: 47
• Type: liquid

This liquid cod liver oil has a lemon mint flavor, making it much easier to take. It also provides a full gram, or 1,000 milligrams, of total omega-3 fatty acids per serving. However, there’s no information available about the quality of the fish the cod liver oil is sourced from.

Most reviewers say that the taste is good (or at least, acceptable). Garden of Life recommends taking this oil once daily, and refrigerating the bottle after you open it since it’s free of preservatives.

Garden of Life is a well-known and trusted supplement brand providing natural and organic supplements. As a Certified B Corporation, Garden of Life meets particular standards for social, ethical and business responsibility.

Pros:

• Lemon mint flavor
• 1,000 milligrams of omega-3s per serving
• Certified B Corp business

Cons:

• No information about fish sourcing/quality

Best Soluble Cod Liver Oil: Carlson Cod Liver Oil

Key features & specs

• Percent of daily value: 28 percent vitamin A, 50 percent vitamin D, 45 percent vitamin E
• Cod liver oil per serving: 4.6 grams
• Certifications: IGEN Non-GMO Tested, IFOS
• Price per serving: $0.45
• Servings per container: 100
• Type: liquid

As we mentioned above, Carlson is a trusted fish oil and cod liver oil brand. This liquid cod liver oil from Carlson is non-GMO tested and IFOS certified, so you can trust that it’s pure, safe and made from high-quality fish.

As a liquid rather than a soft gel, this product provides a higher dose of omega-3 fats (1,100 milligrams) per serving. It’s also easy to mix into juice or smoothies for a more better taste and experience.

Reviewers like it because of the pleasant, not-too-fishy taste, and the high dose of omega-3 fatty acids in each serving. According to Carlson, this product should be taken with meals and refrigerated after opening.

Pros:

• IGEN Non-GMO Tested
• IFOS certified
• 1,100 milligrams of omega-3s per serving
• Lemon flavor

Cons:

• More expensive than comparable products

Best Value Cod Liver Oil: Solgar Cod Liver Oil

Key features & specs

• Percent of daily value: 42 percent vitamin A, 17 percent vitamin D
• Cod liver oil per serving: Not listed
• Certifications: Non-GMO
• Price per serving: $0.05
• Servings per container: 250
• Type: Soft gel

Solgar manufacturers inexpensive dietary supplements, most of which are free of GMOs, gluten and dairy. Its cod liver oil soft gels are significantly less expensive than other products on this list.

However, although cod liver oil is listed as an ingredient, the amount of cod liver oil in the supplement isn’t disclosed—nor is the amount of omega-3s. Still, reviewers appreciate the low price and that the soft gels are small and easy to swallow. According to Solgar, you can take this supplement up to three times daily with meals.

Pros:

• Non-GMO
• Inexpensive
• Small, easy-to-swallow soft gels

Cons:

• Amount of cod liver oil not disclosed
• Amount of omega-3 fatty acids not disclosed

Best Alternative to Cod Liver Oil: Transparent Labs Krill Oil

Key features & specs

• Percent of daily value: N/A
• Cod liver oil per serving: N/A
• Certifications: Third-party testing through Analytical Resource Laboratories; Superba Krill (the key ingredient) is Certified Sustainable Seafood by the Marine Stewardship Council (MSC) and Friend of the Sea certified
• Price per serving: $1.17
• Servings per container: 30
• Type: soft gel

Transparent Labs is a supplement company that uses evidence-based dosing guidelines, natural ingredients and third-party testing through Analytical Resource Laboratories.

As an alternative to cod liver oil, Transparent Labs' krill oil provides 220 milligrams of omega-3 fatty acids and antioxidant astaxanthin. However, krill oil doesn’t contain vitamin A or vitamin D. Still, one of the major benefits of krill oil is that—according to a 2015 review in Vascular Health and Risk Management—it may be easier for the body to absorb than fish oil.

Transparent Labs uses Superba Krill in this product, which is certified by the Marine Stewardship Council and Friend of the Sea. According to package directions, you can take two soft gels up to twice daily with food.

Pros:

• May be better absorbed than fish oil
• Third-party testing through Analytical Resource Laboratories
• Superba Krill is MSC and Friend of the Sea certified

Cons:

• Significantly more expensive than cod liver oil

What Is Cod Liver Oil?

Cod liver oil is a popular dietary supplement that’s sourced from the liver of the cod fish, a fatty ocean fish.

Cod liver oil is a rich source of certain vitamins, including the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), vitamin A and vitamin D.

Related Post: Nordic Naturals Ultimate Omega Review

It’s an excellent supplement for people who dislike fish or don’t eat much fish.

Benefits of Cod Liver Oil

A small amount of research suggests that cod liver oil can support immune health, metabolism, bone health, heart health and help to reduce inflammation. However, more research is needed for us to fully understand cod liver oil’s effects.

Here’s more information about each of these potential health benefits of cod liver oil.

Supports immune health

Cod liver oil contains vitamin D, which may help support the immune system—although findings are mixed.

Still, one 2010 study from the Journal of the American College of Nutrition found that cod liver oil consumption in children was associated with 36–58 percent fewer doctor visits for upper respiratory illnesses during winter and early spring.

However, a 2022 study in The British Medical Journal noted that cod liver oil didn’t reduce the rate of respiratory illness in adults.

Supports metabolic health

Omega-3s provide anti-inflammatory benefits and may help support metabolic health by improving blood sugar control and reducing blood cholesterol and triglyceride levels.

In a 2019 study in the Journal of Diabetes Research, pregnant women with gestational diabetes who received cod liver oil daily for 12–16 weeks had better blood sugar, triglyceride and total cholesterol levels than a control group.

Promotes bone health

Vitamin D is an important nutrient for bone health, and therefore cod liver oil may support improved bone health and strength.

In a 2015 study in the British Journal of Nutrition, researchers investigated the association between cod liver oil consumption and bone mineral density scores in old age. This study noted that, for elderly women, consuming cod liver oil appeared to provide a small benefit for bone density.

Promotes heart health

Omega-3 fatty acids may help decrease heart disease risk and promote cardiovascular wellness.

Researchers in a 2017 BMJ Open study observed that the intake of cod liver oil or other marine omega-3 supplements was associated with a decreased risk of coronary heart disease, especially in people who didn’t eat much fish.

Helps reduce inflammation

Finally, cod liver oil may offer anti-inflammatory benefits thanks to the omega-3 fats and vitamin D it contains.

In a 2021 study in the Journal of the International Society of Sports Nutrition, researchers found that—compared to athletes who didn’t use marine omega-3 supplements—those who supplemented with cod liver oil had 24 percent lower levels of C-reactive protein (an inflammatory marker) after adjusting for other factors. This suggests that cod liver oil can help to blunt the body’s inflammatory response.

Separately, vitamin D, omega-3 fats, and vitamin A may all play a role in brain health too, but evidence on the effects of cod liver oil for brain health is lacking.

Precautions

According to the National Library of Medicine, cod liver oil appears to be safe for most people. Still, pregnant and breastfeeding women should be sure that cod liver oil doesn’t increase their vitamin A and vitamin D intake to unsafe levels.

Likewise, cod liver oil may affect blood sugar regulation, so people with diabetes should monitor their levels carefully when using cod liver oil. Cod liver oil may also interfere with diabetes, blood pressure and blood clotting medications. If you take any of these, you should consult your healthcare provider before using cod liver oil.

Who Should and Shouldn’t Take Cod Liver Oil

Cod liver oil may be a great addition to your routine if you don’t eat a lot of fish, since it helps to provide marine omega-3s. It’s also a good alternative to synthetic vitamins, with few side effects.

However, if you eat plenty of fish, or you’re already taking supplements which provide omega-3s, vitamin D or vitamin A, you may not need to take cod liver oil.

Additionally, you shouldn’t take it if a doctor has advised against it due to the potential for medication interactions.

When To See a Doctor

If you have diabetes, are pregnant or breastfeeding or are taking any medications that may interact with cod liver oil, speak to your doctor before starting the supplement.

Additionally, if you experience any strange symptoms after taking cod liver oil, discontinue the supplement and discuss it with your healthcare provider before you start taking it again.

How to Choose the Best Cod Liver Oil for You

Here are some things to consider when shopping for the best cod liver oil product for you or others in your household.

Flavors

Cod liver oil has a strong fishy taste and fishy aftertaste (and may also cause unpleasant burps), so you may want to consider finding a flavored product—which will make it easier to take. This may be especially true if you’re purchasing a cod liver oil product for kids. Natural lemon flavor and orange flavor are common, in addition to mint.

Certifications

You may want to seek out only cod liver oil supplements that have been third-party tested, or that are part of certain third-party certification programs like IFOS. These are both indicators of product quality.

Form

Most cod liver oil is available in liquid form, but some are available in cod liver oil capsules. These are easier to take if you really dislike the taste.

Price

Finally, it’s important to consider the price of the supplement. If you plan to take it long-term, then you’ll need to purchase one that’s at a price point you’d feel comfortable paying on a recurring basis.

What To Avoid in a Cod Liver Oil

When shopping for cod liver oil, it’s best to avoid products that aren’t third-party tested or that don’t carry any third-party certifications.

Independent testing and certifications can help ensure that the product is high in quality and that the ingredients match what’s on the label.

How We Chose the Best Cod Liver Oil

We chose the best cod liver oil supplements based on the following criteria:

• Form and flavor: We included a variety of form and flavor options.
• Quality and certifications: We chose products from trusted brands and those which featured third-party testing or certifications to ensure quality and transparency.
• Reviews: We also perused customer reviews to ensure that the products we chose were highly rated.

Cod Liver Oil FAQs

What’s the difference between cod liver oil and fish oil?

Cod liver oil is extracted from the liver of cod fish, and contains vitamins A and D as well as omega-3 fats. Fish oil is derived from whole fish tissue, and contains only omega-3s.

What’s the best time to take cod liver oil?

When you take cod liver oil doesn’t affect its performance. You should take it at a time that’s the best and most convenient for you. For most people, this is breakfast or first thing in the morning.

Can you take cod liver oil every day?

Yes, you can take cod liver oil daily. Be sure you don’t exceed the recommended daily dose.

Takeaway: Is Cod Liver Oil Worth It?

Cod liver oil is a marine omega-3 supplement that also contains vitamin D and vitamin A. It may support immune health, metabolism, heart health and more—but research is lacking. Cod liver oil is a safe addition to most people’s supplement routine, but you should be sure to consult your doctor if you have any concerns.

If you’re looking for more information on the best supplements to help reach your wellness goals, check out our review of the best vitamins for energy here.

Prices are accurate and items in stock as of publish time.