Cod liver oil has served as an essential supplement since it was first extracted centuries ago.
In ancient Greece, Hippocrates – known as the “Father of Medicine” – would use the oil extracted from dolphin liver to treat skin illnesses, while the Vikings of northern Norway would consume both the liver and liver oil derived from the fish which they referred to as “the white gold of the ocean”. Spoiler alert: that white-bellied fish was, of course, cod.
Communities in Northern Europe throughout the medieval period would also go on to consume cod liver for health benefits – though there was no real scientific evidence to support the habit just yet. But, when scientists at the beginning of the 20th century discovered that cod liver oil helped to prevent rickets, it became commonplace for guardians to give it to their children daily – despite the foul taste.
Later research conducted by biochemists in the 1910s showed that cod liver oil contained an abundance of vitamins A and D, yet it wasn’t until the 1970s that Bang and Dyerberg discovered the two omega-3 fatty acids which give cod liver oil its true medicinal power: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
While cod liver oil has been the star of the show with regards to EPA and DHA for the last few decades, sustainability concerns have resulted in an increased number of vegan options derived from algae hitting the market, or non-vegan fish oil alternatives which have instead been approved by the Marine Stewardship Council or Friend of the Sea organisation for meeting sustainability standards.
What’s the difference between cod liver oil, fish oil and algae-derived omega 3?
The main difference between cod liver oil and standard fish oil is that the former contains vitamins A and D3, while the latter does not. Standard fish oil is derived from different fatty, oily fish including herring, salmon and anchovies.
Meanwhile, algae oil is simply extracted from marine algae. Fish can’t actually produce EPA and DHA on their own and do so by ingesting algae. As such, some studies claim that algae oil contains higher amounts of DHA than fish oil.
What are the benefits of taking cod liver oil supplements?
“Supplements like cod liver oil are designed to fill nutritional gaps, as they include omega-3s, lutein, zeaxanthin as well as vitamins D3 and E, ensuring you receive the necessary compounds for eye health and stress management. Consulting with a healthcare professional before starting any new supplement regimen is always advised," says Antonia Cristina, nutritionist at Coherent Health and nutritional advisor to Wiley's Finest sustainable supplements.
She continues, "Omega-3s control inflammation, influence the body’s reaction to stress and promote a healthy heart and brain. Lutein and zeaxanthin which are concentrated in the macula of the eye, filter out harmful blue light thus protecting against oxidative stress that can lead to age-related macular degeneration.”
Keep scrolling for a selection of the best cod liver oil supplements on the market.
Vitabiotics Ultra Cod Liver Oil
Certified for sustainability by Friend of the Sea, Vitabiotics Ultra Cod Liver Oil comes from unendangered fish varieties. A two-in-one option which combines the power of cod liver and fish oil from other fish varieties, these supplements are processed through multiple distillations and extra filtrations to ensure the highest quality of marine oils. Two tablets contain an average of 410mg omega 3 fish oil and 450mg cod liver oil, which together provide 154mg EPA, 118mg DHA, 11 micrograms of vitamin E and 1.2 micrograms of vitamin D.
Buy now £7.35, Vitabiotics
Wiley's Cod Liver Oil+
Offered in liquid form for those who can’t quite stomach tablets, Wiley’s Finest Cod Liver Oil+ supplement delivers 765mg of EPA+DHA per teaspoon. Imbued with a natural orange flavour to dull the fishy taste, this is a great first step into the world of fish liver oil for those looking to begin their journey. What’s more, Wiley is both MSC and NSF-certified.
Buy now £22.99, Planet Organic
Purolabs Cod Liver Oil
Sustainably sourced from Greenland and Friend of the Sea-certified, Purolabs Cod Liver Oil is free from any hidden nasties or additives. The supplements are non-GMO and do not contain gluten, wheat, added sugar or sweeteners, starch, soya, artificial colours, flavours or preservatives. Just one softgel tablet contains 80mg EPA, 100mg DHA, 800 micrograms of vitamin A, and 5 micrograms of vitamin D3.
Buy now £25.59, Purolabs
NOW Foods, Cod Liver Oil, 1,000 mg, 180 Softgels
Family-owned since 1968, NOW Foods is a reliable manufacturer of high-quality cod liver oil. Each soft gel tablet contains a standard composition of EPA (70mg) and DHA (100mg), vitamin A (300 micrograms) and vitamin D (10 micrograms).
Buy now £12.66, iHerb
Carlson Wild Norwegian Cod Liver Oil Gems 1,000 mg, 250 Soft Gels
Utilising liver oil sourced from Wild Norwegian cod, go back to the ancient Nordic roots of the medicinal substance with Carlson’s supplements. Each tablet contains 80mg EPA, 100mg DHA, 10 micrograms of vitamin D, 600 micrograms of vitamin A and 6.7 micrograms of vitamin E.
Buy now £20.17, Carlson
Alternative Fish Oil Supplements
Nordic Naturals, Ultimate Omega, Lemon, 640 mg, 60 Soft Gels
Free from that nasty fishy aftertaste, Nordic Naturals is a third-party purity and Igen non-GMO tested option for those looking to get their daily dose of omega 3 in an easy-to-swallow supplement format. Though not a vegetarian-friendly option, these supplements are created using fresh, wild-caught fish to deliver those essential triglyceride-form omega 3s. A daily serving of two soft gel capsules contains 650mg of EPA and 450mg of DHA.
Buy now £24.39, iHerb
California Gold Nutrition, Omega-3 Premium Fish Oil, 180 EPA / 120 DHA, 100 Fish Gelatin Softgels
With over 300,000 positive reviews, it’s fair to say that California Gold Nutrition’s fish oil tablets are a popular source of omega-3 across the globe. Featuring highly refined fish oil, a serving of two soft gel tablets contains 360mg of EPA and 240mg of DHA, which makes these a perfect springboard supplement for those looking to start boosting their omega-3 intake.
Buy now £8.06, iHerb
Wild Nutrition Food Grown Pure Strength Omega 3
Wild Nutrition’s omega-3 supplement is formulated with sustainably sourced concentrated Wild Alaska Pollock oil. Free from added artificial colours, sugars, flavourings and preservatives, Wild Nutrition has gone for a 2:1 ratio of EPA and DHA.
Buy now £35.00, Wild Nutrition
FutureYou Omega 3+
Proven to contribute to the normal function of the heart, brain and eyes, FutureYou’s Omega 3 supplement contains 400mg EPA and 300mg DHA per capsule derived from 100 per cent sustainably-source anchovy oil - IFOS and Friend of the Sea-approved.
Buy now £14.00, FutureYou
Verdict
Offering a combination of cod liver and fish oil, Vitabiotics Ultra Cod Liver Oil is a sustainable and value-for-money option. However, for a slightly higher concentration of EHA and DHA,we’d recommend Purolabs Cod Liver Oil.
