Fish Oil vs Cod Liver Oil: What’s the Difference?

Fish oil and cod liver oil are both rich in omega-3 fatty acids, but cod liver oil vs fish oil differs in source and nutrients. Fish oil comes from the flesh of fatty fish (salmon, tuna, mackerel, etc.), while cod liver oil is specifically from the livers of codfish.

Both boost omega-3 intake, which supports heart and brain health, but the presence of these added vitamins in cod liver oil gives each oil its own unique benefits. Let’s break down the differences, benefits, and how to use each one.

Cod Liver Oil vs Fish Oil (Difference)

When choosing between them, ask: Do I need extra A and D? If so, cod liver oil covers both omega-3s and vitamins. If not, a pure fish oil can provide omega-3s without the extra vitamins.

SEE ALSO: Difference between Omega-3, 6 and 9

Are Fish Oil and Cod Liver Oil Safe?

Both supplements are generally safe for most people, but it pays to be cautious. Common mild side effects for either can include gastrointestinal upset (burping, indigestion, loose stool) or a fishy aftertaste. Both oils can act as mild blood thinners (so discuss with your doctor if you’re on blood-thinning medications).

Who should be careful or avoid them? 

Children (always check with a pediatrician), pregnant women, or anyone with fish/shellfish allergies should consult a doctor. In particular, cod liver oil has very high vitamin A, which can be toxic in large amounts. High vitamin A intake can cause nausea or even liver damage. Kidney patients should avoid cod liver oil because their vitamin A already tends to accumulate, and excess vitamin A can worsen kidney stress.

Where Do Fish Oil and Cod Liver Oil Come From?

Fish oil supplements are usually made by extracting oil from fatty fish tissue. Common source fish include salmon, anchovies, tuna, mackerel, and herring. These fish get their omega-3s by eating microalgae, so cod liver oil traces back to that same marine food chain.

Cod liver oil is simply the oil rendered from the liver of codfish. Atlantic cod and Pacific cod livers are boiled or processed to collect the oil. Because it’s from the liver, cod liver oil naturally concentrates vitamins D and A (which are stored in the liver) along with the omega-3 fats.

What Are the Benefits of Cod Liver Oil and Fish Oil?

Both oils primarily boost intake of EPA and DHA, omega-3 fats that help many body systems. Below are some key benefits of each:

Benefits of Cod Liver Oil: 

In addition to all the usual omega-3 advantages, cod liver oil’s vitamin A and D content provides extra perks.

What is cod liver oil good for? This may reduce inflammation and joint pain (arthritis) better than plain fish oil, thanks to its anti-inflammatory omega-3s and vitamin D. It can support eye health and fetal brain development (vitamin A aids retinal health and neural growth).

It also strengthens bones and immunity (vitamin D), and even helps maintain bone density. Other reported benefits include lowering triglycerides and blood pressure, raising good HDL cholesterol, and helping prevent plaque buildup in arteries.

Fish Oil Benefits:

Fish oil is famous for heart and brain support. Its omega-3s can improve heart health by raising HDL and lowering LDL cholesterol and triglycerides. Studies link omega-3 intake (from fish oil) to reduced risk of heart attacks and strokes.

Fish oil also supports mental health and cognitive function: it may aid brain development (prenatal and childhood) and help ease depression or bipolar symptoms. It reduces inflammation throughout the body (helpful for rheumatoid arthritis) and can benefit skin, liver function, and eye health. Many mothers take fish oil during pregnancy to help fetal brain and vision development.

How to Take Cod Liver Oil or Fish Oil

These supplements come in liquid or softgel form. It’s simple: take them with food. Taking fish oil or cod liver oil with a meal (especially one containing some fat) improves absorption of omega-3s. A common routine is 1–2 capsules per day (one in the morning, one in the evening). Always follow the dosage on the label.

If you take cod liver oil (liquid), you might measure about 1 teaspoon (5 mL) daily. This typically provides the recommended omega-3 dose plus vitamins A and D. But be mindful: even a small spoonful of cod oil can contain very high vitamin A (up to 270% of your daily need), so don’t exceed the label’s instructions.

If you prefer capsules, both fish oil and cod liver oil come in softgel capsules. In any case, swallow with water and food. It may help to chill the liquid oil in the fridge first (to reduce fishy taste), and consider flavored capsules if you’re sensitive to fish breath.

Capsules vs. Liquid: Capsules are easy and taste-free. Liquids can be cheaper per dose but may have a strong flavor (often kept in dropper bottles with mint or orange oil for taste). Your choice depends on preference and convenience.

Why Jacked Nutrition for Cod Liver Oil vs Fish Oil?

When shopping for omega-3 supplements, quality matters. Jacked Nutrition offers high-grade cod liver oil and fish oil supplements right here in Pakistan. For example, Core Champs Omega 3 fish oil is triple-refined for purity, so it contains no detectable mercury, PCBs, or toxins.

Similarly, Jacked’s cod liver oil capsules are rigorously tested and DRAP/GMP-certified. This means you get authentic, reliable cod liver oil (often considered the best cod liver oil product) with guaranteed potency. Their products are trusted by over a million customers and backed by science.

Conclusion

Fish oil and cod liver oil both supply essential omega-3s, but the key difference is vitamins. Cod liver oil gives you extra vitamins A and D (good for bones, eyes, and immunity), while standard fish oil provides omega-3s with minimal vitamin A. Both can help heart, brain, and joint health.

Generally, fish oil is very safe for most people. Cod liver oil is also safe, but use it with care: don’t take too much vitamin A, and avoid it if you have kidney issues or during pregnancy. By choosing a trusted brand like Jacked Nutrition, you ensure purity and potency in fish oil vs cod liver oil supplements, so you get maximum benefit.

FAQs:

Can I replace fish oil with cod liver oil? 

You can use cod liver oil instead of fish oil only if you want the added vitamins A and D. Both oils give omega-3s, but cod liver oil has extra nutrients.

Is cod liver oil safe for the kidneys? 

If you have kidney disease, avoid cod liver oil. Kidney patients already have trouble excreting excess vitamin A, and cod liver oil is very high in vitamin A.

Does cod liver oil have omega-3?

Yes. Cod liver oil is rich in EPA and DHA, the same omega-3 fats found in other fish oils. It just typically has lower quantities of EPA/DHA per teaspoon than fattier fish oils, but it does provide omega-3s plus vitamins.

Who should not take cod liver oil?

People who should avoid cod liver oil include: pregnant or nursing women, those with vitamin A sensitivity, anyone on high doses of vitamin D/A, and people with kidney disease. Also, if you are already on blood thinners or have bleeding disorders, check with your doctor first.