Benefits of Cod Liver Oil: Vitamin A, D & Omega-3s | Natural Wellness

Cod liver oil definitely isn't the newest wellness trend. In fact, your grandparents or great-grandparents may have grown up taking a spoonful of it!

But sometimes the old-fashioned things stick around for a reason.

Cod liver oil has been used for generations as a simple way to add important nutrients to the diet. Unlike regular fish oil, which is mostly known for its omega-3 fatty acids, cod liver oil naturally provides EPA and DHA along with vitamins A and D.

Today, we're taking a closer look at what cod liver oil actually is, why people still use it, and what you should know if you're considering adding it to your family's wellness routine.

What Is Cod Liver Oil?

Cod liver oil is just what it sounds like: oil that comes from the liver of cod fish.

It naturally contains:

EPA
DHA
Vitamin A
Vitamin D

EPA and DHA are two important omega-3 fatty acids that support several areas of health. You'll find them in regular fish oil, too.

The big difference is that cod liver oil also naturally contains vitamins A and D. That's one of the reasons it has traditionally been valued as more than simply an omega-3 supplement.

Cod Liver Oil Supports Brain Health

Fat sometimes gets a bad reputation, but our bodies... and especially our brains need healthy fats.

DHA is an important structural fat found in the brain. It supports normal brain function and development, making omega-3-rich foods and supplements especially interesting during seasons of growth.

Of course, healthy fats aren't just for growing kids. They're important throughout adulthood, too.

Cod liver oil offers both DHA and EPA in one simple, traditional source.

Cod Liver Oil Supports Immune Health

This is probably one of the biggest reasons families become interested in cod liver oil.

Vitamin A and vitamin D both play important roles in normal immune function.

Vitamin A also helps maintain healthy mucous membranes. These tissues line places like the respiratory and digestive tracts and are part of the body's natural defenses.

Vitamin D is important for normal immune function as well, while EPA and DHA support the body's normal inflammatory response.

What Does Vitamin A Have to Do With Measles?

There's an interesting connection between vitamin A and measles that's worth talking about, especially because nutritional status can matter during illness.

Low vitamin A status has been associated with more severe cases of measles and a greater risk of complications. Measles itself can also lower vitamin A levels... even in children who were previously well-nourished. Because of this, healthcare providers may recommend specific doses of vitamin A as part of supportive care for children with measles.

This is one reason we believe nutritional status matters long before illness ever enters the picture. Being well nourished doesn't guarantee that you'll avoid an illness or complication, but adequate nutrition helps give the immune system the nutrients it needs to function normally and may be especially important when the body is under additional stress.

Families may choose to get vitamin A through nutrient-rich foods or supplements. Cod liver oil naturally provides vitamin A alongside vitamin D and omega-3 fatty acids.

Vitamin D and magnesium are important nutrients to think about for overall wellness, too. Vitamin D supports normal immune function, while magnesium is involved in hundreds of processes throughout the body, including normal energy metabolism. During a febrile illness, an illness involving fever, the body's metabolic demands change, making hydration, nourishment, rest, and appropriate supportive care especially important.

Depending on individual needs, families may use foods or supplements to help maintain adequate nutrient intake. For families looking for another way to incorporate vitamin D into their wellness routine, Earthley's Vitamin D Cream offers a topical option.

It's also helpful to keep measles in perspective. For generations, measles was a common childhood illness. That history doesn't mean we should ignore it or assume that every case will be mild. Measles can cause serious complications, particularly in babies, pregnant women, immunocompromised individuals, and people who are malnourished or vitamin A deficient.

At the same time, a measles diagnosis isn't a reason to panic. Many cases are managed with supportive care, which may include rest, plenty of fluids, good nutrition, fever monitoring, and guidance from a healthcare professional. Some people may recover at home, while others need medical evaluation or treatment depending on their symptoms and individual risk factors.

The goal is to approach illness carefully and thoughtfully rather than fearfully, supporting the body while also knowing when additional medical care is needed.

And an important distinction: none of this means cod liver oil, vitamin D, or magnesium totally prevents or treats measles. Therapeutic vitamin A used during measles is different from simply taking a daily supplement and should be discussed with a qualified healthcare professional.

Cod Liver Oil Supports Strong Bones and Teeth

Most of us learned growing up that calcium builds strong bones.

That's true, but there's another piece of the puzzle: vitamin D helps the body absorb calcium.

Vitamin D supports normal bone and tooth development and helps maintain healthy bones throughout life. That's especially important during childhood and adolescence when bones and teeth are still developing.

Cod liver oil naturally provides vitamin D, making it one traditional dietary source of this important nutrient.

Cod Liver Oil Supports Eye Health

Remember being told that carrots were good for your eyes?

There's a reason for that advice: vitamin A plays an important role in normal vision. However, the form of vitamin A, beta-carotene, that comes from plants, has an absorption rate that varies from about 1%-10% in humans (1) . Retinol, the form of vitamin A in animal fat (and consequently cod liver oil), does not have to be converted by the body, and so it is much more easily absorbed and used by the body.

DHA is also found in high concentrations in the retina, the light-sensitive tissue at the back of the eye.

Since cod liver oil naturally provides both vitamin A and DHA, it's an easy way to get two nutrients that play important roles in normal eye health.

Cod Liver Oil Supports Heart Health

EPA and DHA are probably best known for their connection to heart health.

These omega-3 fatty acids support normal cardiovascular health and are one reason we're big fans of including quality fats in a balanced diet.

For a long time, dietary fat was treated like something we should avoid as much as possible. Thankfully, we now understand that our bodies need fat. The type and quality of fat matter.

Cod liver oil is simply one traditional way to add omega-3 fatty acids to the diet.

Cod Liver Oil Supports Healthy Skin

What we put on our skin matters, but what we feed our bodies matters, too.

Vitamin A supports normal skin health, while omega-3 fatty acids help support healthy cell membranes and the skin's natural barrier.

That's one reason getting enough quality fats in the diet is so important. Healthy skin isn't only about finding the right lotion or skincare routine. Like so many things, it starts from within, too.

Cod Liver Oil vs. Regular Fish Oil

If you've ever stood in the supplement aisle wondering why there are bottles of fish oil and cod liver oil, you're not alone.

The difference is actually pretty simple.

Fish oil usually provides:

Cod liver oil naturally provides:

EPA
DHA
Vitamin A
Vitamin D

One isn't necessarily better than the other.

If you're mainly looking for additional omega-3s, a regular fish oil may make sense. If you're interested in omega-3s along with naturally occurring vitamins A and D, cod liver oil may be worth considering.

What Should You Look for in Cod Liver Oil?

Quality matters with any supplement, but we think it matters especially when you're talking about oils and products sourced from fish.

When you're shopping for cod liver oil, take a minute to look beyond the front label.

Consider things like:

Where and how the fish are sourced
How the oil is processed
Third-party purity testing
EPA and DHA content
Vitamin A and vitamin D content
Freshness and oxidation protection
Unnecessary fillers or added ingredients

It's also worth comparing Supplement Facts panels. The amount of vitamins A and D can vary quite a bit between cod liver oil products.

Can You Take Too Much Cod Liver Oil?

Here's one place where more definitely isn't always better.

Vitamins A and D are fat-soluble vitamins, which means our bodies can store them. Because of this, taking large amounts over time can potentially lead to getting too much.

Before adding cod liver oil, take a look at the other supplements you're already using.

Are you taking a multivitamin? A prenatal? Separate vitamin A or vitamin D? Another supplement containing fat-soluble vitamins?

It all counts toward your overall intake.

The same goes for the vitamin A and measles connection we mentioned earlier. The high-dose vitamin A sometimes used as part of medical care for measles is very different from simply taking cod liver oil. That's something that should be done under the guidance of a qualified healthcare professional, not recreated at home with supplements.

Pregnancy is another time to be especially mindful. Cod liver oil contains preformed vitamin A, and getting excessive amounts of preformed vitamin A during pregnancy can be harmful. If you're pregnant or trying to conceive, talk with a trusted healthcare professional about whether cod liver oil is appropriate for you.

Sometimes Simple Wellness Really Is Best

There's something we love about wellness tools that have been around for generations.

Cod liver oil isn't flashy. It isn't a new superfood or the latest supplement making its rounds on social media. It's simply a traditional, food-derived oil that naturally contains several nutrients our bodies need.

With EPA, DHA, vitamin A, and vitamin D all in one place, cod liver oil can support brain health, normal immune function, healthy bones and teeth, eye health, cardiovascular wellness, and healthy skin.

That doesn't mean everyone needs to take it, and it certainly doesn't mean more is better. But for some families, a quality cod liver oil can be one simple addition to an already nutrient-rich, natural-minded lifestyle.

And sometimes, going back to the basics is exactly what we're looking for.

FAQs

Is cod liver oil the same as fish oil?

Not quite. Both contain the omega-3 fatty acids EPA and DHA, but cod liver oil also naturally contains vitamins A and D.

Why do people take cod liver oil?

People commonly choose cod liver oil as a source of omega-3 fatty acids and naturally occurring vitamins A and D. These nutrients support several areas of wellness, including brain, immune, bone, eye, heart, and skin health.

Does cod liver oil contain vitamin D?

Yes. Cod liver oil naturally contains vitamin D, although the exact amount varies between products.

Does cod liver oil contain vitamin A?

Yes. Cod liver oil naturally contains preformed vitamin A. Because vitamin A is fat-soluble, it's important to consider how much you're getting from cod liver oil along with other supplements and dietary sources.

What does vitamin A have to do with measles?

Vitamin A status is especially important during measles. Low vitamin A status has been associated with more severe illness and a greater risk of complications, and measles itself can lower vitamin A levels. Healthcare providers may recommend therapeutic doses of vitamin A as part of supportive care for children diagnosed with measles.

This doesn't mean cod liver oil prevents or treats measles. Therapeutic vitamin A dosing is different from everyday supplementation and should be managed with appropriate healthcare guidance.

Can you take cod liver oil every day?

Cod liver oil can be part of a daily wellness routine for some people, but the appropriate amount depends on the product and your overall intake of vitamins A and D. Always follow product directions and consider other supplements you're taking.

Can you take cod liver oil while pregnant?

Because cod liver oil contains preformed vitamin A, it's important to speak with a qualified healthcare professional before using it during pregnancy. Excessive preformed vitamin A intake during pregnancy can be harmful.

This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional about your individual nutritional and supplement needs, especially during pregnancy or when managing a medical condition.