Both cod liver oil and fish oil are oils that come from fish. They are a great source of omega-3 fatty acids, which may reduce the risk of some chronic illnesses.
While cod liver oil is a type of fish oil, what is commonly called “fish oil” comes from different sources.
There are some differences between cod liver oil and fish oil. For example, they contain different levels of omega-3 fatty acids and different vitamins.
This article will describe the differences between cod liver oil and fish oil. It will list the benefits and risks of each, and give ways a person can include them in their diet, through food or supplements.
Both cod liver oil and fish oil are sources of omega-3s. Omega-3s are a group of fatty acids that, in small doses, are important for human health.
Most studies focus on three types of omega-3s: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). The benefits of each acid may vary slightly, so getting all three may improve health.
A person must get these acids from the diet; the body does not make them. ALA converts to EPA and then DHA, but the conversion rate is low. To get optimal Omega-3 benefits, a person must take DHA and EPA.
Cod liver oil is a type of fish oil. The
- Differing vitamins: Cod liver oil contains vitamins A and D.
- Omega-3 content: Cod liver oil comes from the liver of the codfish, which is less fatty than other fish, like tuna and mackerel. For that reason, cod liver oil offers a lower dose of omega-3s.
- Other health benefits: In addition to the purported benefits of omega-3s, cod liver oil has long been a popular folk remedy for managing constipation and
inducing labor.
While cod liver oil is a type of fish oil, people usually use the term “fish oil” to refer to fattier fish oils, such as those from tuna and mackerel.
Not all research supports these potential benefits, though.
Omega-3 supplements, including fish oil,
- help manage symptoms of rheumatoid arthritis
- lower the risk of dry eye and age-related macular degeneration
Researchers continue to study omega-3s for a wide range of conditions, but the data so far is inconclusive. For example, a 2019 meta-analysis of omega-3s suggests they may improve symptoms of depression, but other studies have
Like other fish oils, cod liver oil may reduce the risk of some medical conditions.
The study also found that cod liver oil users had more health problems, and were more likely to report bone diseases and benign growths.
The study’s authors suggest that people with health issues may be more likely to take cod liver oil. Additionally, they found that cod liver oil users had healthier lifestyles, suggesting that other differences may explain the different health outcomes between the groups.
Vitamin D plays an important role in health. About a quarter of Americans
- reducing the risk of osteoporosis, especially when a person takes it along with calcium
- lowering the risk of developing certain types of tumors
- improving the health of the immune system
- supporting glucose metabolism
Because cod liver oil and fish oil are both fish oils that contain omega-3 fatty acids, the risks are similar.
- Fish allergies: Fish oil supplements may trigger some fish allergies. In some people, the reaction may be severe.
- Stomach issues: Some people who take fish oil supplements experience stomach issues such as bloating, gas, diarrhea, or constipation.
- Bad taste: Fish oil can leave a fishy taste in the mouth, and a person might notice bad breath right after taking the supplement.
- Blood pressure:
Limited research suggests that omega-3s might lower blood pressure. People taking blood pressure medication should talk to a doctor before trying these supplements. - Blood clotting: Omega-3s might also affect blood clotting, so people with clotting disorders, bleeding disorders, and those taking clotting medication should talk to a doctor before supplementing with fish oil.
- Interactions with other drugs: Doctors have not identified all possible drug interactions associated with fish oil, so people who take any medication that is vital for their health should talk to a doctor before supplementing.
There are three main types of cod liver oil and fish oil supplements:
Food
A person can get cod liver oil by eating cod liver. A number of foods, including most fish, are good sources of omega-3 fatty acids and may offer superior benefits to supplements. Fatty fish such as tuna and mackerel are highest in omega-3s.
Oils
A number of manufacturers make pure fish oil formulas, or fish oil that contains other supplements. These oils usually contain higher concentrations of fish oil, but may taste bad.
Pills
Capsules with fish oil may be a more palatable option for people who do not want to use oily supplements.
Alternatives
The Institute of Medicine’s last review to determine the right dosage of omega-3s relied on inconclusive data. Instead, the organization looked at average intakes in healthy groups, and recommended the
| Category | Recommended daily intake in grams (g) |
|---|---|
| 0–12 months | 0.5 g |
| 1–3 years | 0.7 g |
| 4–8 years | 0.9 g |
| 9–13 years | 1.2 g for males 1 g for females |
| 14 years + | 1.6 g for males 1.1 g for females |
| people who are pregnant | 1.4 g |
| people who are lactating | 1.3 g |
Eating two to three servings of fish per week can also help a person get the recommended amount of omega-3s.
Supplements vary in the amount of omega-3s present, as well as the type of omega-3s. It is important to check the label. Users should also look for other ingredients, since taking too many supplements may increase the risk of overdosing on a vitamin.
Omega-3s from cod liver oil and fish oil may offer important health benefits, and there is little evidence that they can harm healthy people.
To get the most benefits, consider increasing fish intake. People interested in trying supplements should talk to a doctor first.
For those who do not wish to eat fish products, there are other great sources of omega-3s, such as algal oil.