Cod liver oil: what is it and what is it good for?

Maybe you remember it from the old days: that one spoonful of oil with a pungent smell and taste that no one really looked forward to. Still, you got a spoonful because it was "good for you. Cod liver oil is a classic oil that evokes nostalgic memories for many people, with or without a dirty face. Today cod liver oil is back on the scene. Not because of its taste, but because of what it contains. We eat less and less oily fish and because of this, the need for omega 3 fatty acids such as EPA and DHA is growing. Yet there is often confusion: is cod liver oil just fish oil? And what is actually the difference between the two?

In this blog, we will take you step by step through what exactly cod liver oil is, why it was once so popular, and why many people today prefer to opt for a fish oil without vitamin A.

What is cod liver oil?

Cod liver oil is an oil extracted from the liver of cod and cod-like fish, such as haddock. Sometimes the liver of large halibut is also used. Of good quality, cod liver oil is pale yellow in color and has a soft, mild taste. To make the taste even more pleasant, a natural flavor, such as orange, is often added.

Cod liver oil is known for its natural content of omega 3 fatty acids (EPA and DHA), as well as naturally containing vitamins A and D.

What is cod liver oil made of?

Cod liver oil, as the name implies, is made from the liver of fish. Usually this is the liver of cod, but sometimes other cod-like fish such as haddock or halibut.

During the production process, it is important that the oil is extracted under low-oxygen conditions. Thus, the fatty acids remain stable, oxidation is prevented and the oil retains its mild taste. The quality of cod liver oil is also determined by the species of fish used and the production process.

Cod liver oil vitamin D

Before vitamin D tablets existed, cod liver oil served as the main source of vitamin D. Beginning in the 1960s, vitamin D was also produced synthetically and added to margarine and supplements, causing cod liver oil to lose popularity.

In nature, you often get a combination of substances from products. With a loose vitamin D supplement you miss the combination of substances that you do get when using cod liver oil.

Because the amount of vitamin D in cod liver oil varies, vitamin D is often added to keep it at a constant level. Nowadays, you can also choose a fish oil with added vitamin D, without vitamin A. This way you get enough omega 3 and vitamin D, without unnecessary intake of other fat-soluble vitamins.

Vitamin A cod liver oil

Vitamin A is an important nutrient, but a surplus can therefore be detrimental, especially with prolonged use or during pregnancy. Therefore, it is advisable, for example, not to eat too much liverwurst or pâté. 

Because vitamin A deficiencies are rare, additional intake via cod liver oil is often unnecessary. Moreover, because of the high content of vitamin A, cod liver oil is not suitable for daily consumption for everyone.

For this reason, more and more people are choosing a fish oil without vitamin A. Arctic Blue's fish oil products contain only omega 3 fatty acids and natural vitamin D, but no vitamin A.

Omega-3 cod liver oil

While omega-3 cod liver oil used to be taken for its vitamins, today cod liver oil is taken primarily for its omega 3 fats. Adults are recommended to get 200 milligrams of omega-3 fatty acids from fish daily. No separate guidelines have been established for EPA and DHA.

Many people don't eat enough oily fish so they don't make this recommendation. Then extra omega 3 from cod liver oil or another omega 3 supplement can be a nice addition to your diet.

Cod liver oil healthy

Cod liver oil used to be given to children mainly in the winter months because of the vitamins it contained. Only later did it become clear how important the omega 3 fatty acids are for health.

The polyunsaturated fatty acids EPA and DHA contribute to good health in several ways. Thus:

• EPA and DHA together support normal heart function (at a daily intake of 250 mg),

• DHA contributes to the maintenance of normal brain function and vision (at 250 mg per day),
• DHA contributes to normal brain and eye development in the unborn child and breastfed infants when the mother herself takes an additional 200 mg of DHA daily, in addition to the recommended amount of EPA and DHA for adults.

Many people still think of cod liver oil as having an unpleasant taste, but with high-quality products that sharp fish taste is a thing of the past. The quality of the oil ultimately determines the experience and the effect.

Cod liver oil warning

An important caution with cod liver oil is its vitamin A content. Long-term high intake can lead to health problems, especially in pregnant women.

Ook is de kwaliteit van levertraan of visolie belangrijk. Geoxideerde olie verliest zijn werking én smaak. Arctic Blue visolie bevat vitamine D, maar geen vitamine A. Daarnaast heeft het een extreem lage oxidatiewaarde (*Totox < 10). Dit staat garant voor versheid en een zachte smaak.

* How fresh fish oil is is expressed by a Totox value. The lower that value, the better. A Totox value below 26 is normal, but in quality products it is often below 10.

How much cod liver oil per day?

How much cod liver oil you may take per day depends on your weight and health. A commonly used formula is: body weight x 0.15 ml per day.

Do you not use cod liver oil but fish oil? Then 1 to 2 capsules or 1 teaspoon of fish oil per day are often sufficient to meet your daily omega 3 needs. This way you get enough EPA and DHA effortlessly.

What is cod liver oil good for?

Cod liver oil is a source of omega 3 fatty acids, including EPA and DHA. These fatty acids play an important role in the body and contribute to various parts of your health.

For example, a daily intake of sufficient EPA and DHA are good for the heart, and DHA specifically is an important building block of your brain. In addition, DHA helps keep your vision sharp. 

DHA is also important during pregnancy and lactation. Sufficient maternal intake contributes to normal brain and eye development of the unborn child and baby (at a minimum of 200 mg extra DHA per day, in addition to baseline intake).

Buy cod liver oil

Are you looking for the benefits of cod liver oil, but prefer without the risk of excess vitamin A intake? Then high-quality fish oil is an excellent alternative.

Fish oil, like cod liver oil, contains omega 3 fatty acids, but is extracted from the flesh of oily fish instead of the liver. This gives you the same valuable fatty acids EPA and DHA, without the disadvantages sometimes associated with cod liver oil.

Arctic Blue fish oil is top quality, derived from sustainably caught fish (MSC-certified) and purified to an extremely low oxidation level. You can taste that: mild in taste, with no fishy burps. Available in both liquid form and omega 3 capsules.

• High content of omega 3 (EPA and DHA)
• With natural vitamin D3 without vitamin A
• Sustainably produced (MSC)
• Very low Totox value for maximum freshness
• No fish taste or burps

Want to experience the benefits of omega 3, without compromising on quality or taste? Then discover Arctic Blue's fish oil, available in our webshop.