If you’ve ever wandered down the supplement aisle and felt instantly overwhelmed, you’re not alone. Cod liver oil, fish oil, omega-3 - aren’t they all basically the same? The endless options for and benefits of these often-confused supplements might seem impossible to nail down but we’re here to help. The truth is, while they all come from fish and share some benefits, there are important differences in nutrients, health effects, and safety considerations and we’re going to clearly talk you through them all.
Our guide will break down cod liver oil vs omega-3 vs fish oil, so you can finally be clear on what makes each unique and, most importantly, which might be the best fit for your health goals!
What’s the Difference Between Cod Liver Oil, Fish Oil, and Omega-3?
That all comes down to where they’re sourced from, so here are the basics…
Cod liver oil: is extracted, as you’ve probably guessed, from the livers of codfish. It’s rich in fat-soluble vitamins A and D, alongside omega-3 fatty acids.
Fish oil: comes from the bodies of fatty fish like salmon, mackerel, or sardines, and is most valued for its omega-3 content (particularly EPA and DHA).
Omega-3 supplements: are usually concentrated forms of EPA and DHA, sometimes derived from fish oil, but occasionally from plant-based sources like flaxseed, chia, or walnuts.
Now that we know where they come from, let’s talk about the benefits each one provides. This will help you match the right supplement to your health priorities, whether that’s immune support, heart health, or even cognitive function.
Cod Liver Oil Benefits You Need To Know About
Cod liver oil has been around for literal centuries, and it’s easy to see why.
Firstly, it provides a solid dose of important vitamins. Vitamin A, which supports nighttime vision, strengthens immune function, and helps maintain healthy skin tissue. And Vitamin D, a promoter of calcium absorption, immune health, mood regulation, and muscle function, and omega-3s, known to reduce inflammation, support heart health, and aid healthy brain function.
So, is cod liver oil good for you? For many adults, the answer is yes, cod liver oil is a true powerhouse for overall health - particularly if you’re not getting enough vitamin A or D from your diet.
The key is to take it in recommended amounts to avoid overdoing it on your vitamin A intake because, in case you didn’t know, vitamin A can be rather harmful in high doses. More on this later!
Take Note of These Key Fish Oil Benefits
Fish oil is primarily valued for its omega-3 fatty acids. Why? These beneficial fats have been linked to heart health, and can even help support healthy cholesterol and blood pressure levels.
They’re also important for brain function and regulating your mood, and may even help reduce inflammation in the body to ease joint stiffness and support overall wellness. Therefore, fish oil can be especially beneficial on particularly stressful work weeks, when taking part in vigorous exercise, and during those times when your mental load feels on the heavy side.
The takeaway? Fish oil is a solid choice if your main focus is cardiovascular health, brain function, or general anti-inflammatory support.
Omega-3 Fish Oil Benefits (EPA & DHA)
Moving on to Omega-3 supplements, EPA and DHA. What are they? Let us break it down.
EPA (Eicosapentaenoic Acid) is mainly known for its anti-inflammatory properties. However it can also support your heart health and help improve your mood and even symptoms of depression. It does this by reducing inflammation in the brain and supporting mood-regulating neurotransmitters like serotonin.
DHA (Docosahexaenoic Acid) on the other hand, is a major structural fat in the brain and retina which makes it crucial for brain and eye structure. DHA also supports your cognitive and memory functions by maintaining a healthy neuron structure and efficient communication between brain cells.
So together, EPA and DHA offer targeted omega-3 fish oil benefits for several aspects of your health and, unlike plant-based omega-3 sources like ALA, fish-derived EPA and DHA are more readily used by the body. This makes them a much more efficient way to get these important fatty acids into your body.
Cod Liver Oil vs Fish Oil: Key Differences
When choosing between cod liver oil and fish oil, which are the key differences that you should pay attention to?
- Firstly, cod liver oil provides higher levels of vitamins A and D, whereas fish oil delivers a higher concentration of omega-3s without the extra vitamins.
- Safety, of course, is another consideration. High doses of cod liver oil can lead to vitamin A toxicity, while fish oil, generally, has fewer risks in that area.
- Fish oil is also often more concentrated in omega-3s per dose, which can be important if your goal is to boost EPA and DHA levels.
So who should choose which?
If you’re really feeling stuck and overwhelmed by all of the information, take it back to basics and remember:
-
Cod liver oil is ideal for supporting immunity, bone health, and overall wellness.
-
Fish oil is perfect for those focused on heart, brain, or joint health without extra vitamins.
Cod Liver Oil vs Omega 3: Which Is Better for You?
Which one you choose ultimately depends on your health goals.
- If immunity is your priority, cod liver oil’s vitamins A and D certainly give it the edge.
- For bone health, cod liver oil’s vitamin D is particularly beneficial.
- For heart health, both fish oil and concentrated omega-3 supplements support heart health effectively. As do our Curcumin supplement strips which are specially formulated to reduce inflammation, support healthy blood pressure and blood flow, and to pump essential vitamins and nutrients to where they need to be.
- During pregnancy, omega-3’s are very important for fetal brains and eye development. Cod liver oil may also provide extra vitamins but always be mindful of vitamin A levels and their potential toxicity.
- For general wellness, cod liver oil provides a broad spectrum of nutrients in a single supplement.
Important Safety & Side Effects To Remember
At the risk of repeating ourselves, cod liver oil contains high levels of vitamin A, so it’s important not to exceed the recommended daily dose. Following label instructions or consulting a healthcare professional will help you avoid any potential issues so always be sure to do that, especially if you’re starting to take these supplements for the first time.
Also, some people, including pregnant women, those with certain health conditions, or individuals on blood-thinning medication, should check with a doctor before starting any supplement.
Typical dosages for each type of oil also vary, so don’t assume one is the same as the other. Err on the side of caution, and always read the instructions carefully.
A Final note…
Cod liver oil, fish oil, and omega-3 supplements each bring their own set of unique benefits to the table. Choosing the right one really comes down to your personal health goals, your diet, and the safety considerations listed above.
The good news? Whether your focus is immune support, heart health, joint comfort, or brain function, there’s an option that fits your needs. Exploring My Diso’s supplement guides can help you make an informed choice and select the oil, and any other supplements on your radar, that fit best with your long-term wellness goals.