Cod liver oil has been valued for centuries as a natural remedy, but modern science is now confirming just how powerful it really is.
Containing omega-3 fatty acids, vitamin D, and vitamin A, this golden oil supports everything from heart health to immunity.
In this article, we’ll dive into the top cod liver oil benefits.
Explore potential side effects, and give you practical ways to add it to your diet so you can decide if it deserves a place in your daily routine.
What is Cod Liver Oil?
Cod liver oil (CLO) is an oil extracted from the livers of cod fish.
Unlike generic fish oil, it naturally contains omega-3 fatty acids (EPA/DHA) and fat-soluble vitamins, especially vitamin D and vitamin A.
Because of this unique combo, CLO has been used for over a century to support bone, immune, and heart health.
In addition, modern reviews emphasize its vitamin D content and broad preventive roles.
10 Health Benefits of Cod Liver Oil
If used appropriately, cod liver oil can be good for your health because it delivers omega-3s plus physiologically meaningful amounts of vitamins D and A.
Read the following list to find out the 10 benefits of cod liver oil:
1. Supports Heart Health
CLO supplies omega-3s that help maintain healthy vascular function and may reduce cardiac risk factors.
A study links CLO use with favorable cardiovascular effects, and a Cureus review specifically discusses prevention of myocardial infarction (heart attack) mechanisms.
Including CLO alongside heart-healthy habits can be one component of a cardioprotective plan.
2. Improves Lipid Profile (Triglycerides & Cholesterol)
Omega-3s in CLO can lower triglycerides and positively influence other lipid parameters.
Reductions in elevated lipid measures with CLO, supporting its role in dyslipidemia management.
Optimization of lipids complements diet and exercise in overall cardiovascular risk reduction.
3. Bone Health via Natural Vitamin D
CLO is a traditional, food-based source of vitamin D, which enhances calcium absorption and supports bone mineralization.
Historical and modern medical literature highlight CLO’s utility in maintaining skeletal health, especially where sunlight exposure is limited.
Adequate vitamin D from foods like CLO helps reduce long-term risk of deficiency-related bone problems.
4. Immune System Support
Vitamin D in CLO modulates innate and adaptive immunity, helping the body mount balanced responses to pathogens while tempering excessive inflammation.
Regular intake as part of a nutrient-sufficient diet can help maintain immune readiness across seasons.
This immune effect is one reason CLO has been used preventively in public health contexts.
5. Anti-Inflammatory Action
EPA and DHA are precursors to specialized pro-resolving mediators that help resolve, not just suppress, inflammation.
Reviews of CLO and its nutrients describe reductions in inflammatory signaling that are consistent with omega-3 physiology.
This may translate into practical benefits for joints, vasculature, and metabolic health.
6. Cardiovascular Event Prevention (Adjunctive Role)
Beyond lipid changes, CLO’s combined omega-3 and vitamin D profile may contribute to lowering incident myocardial infarction risk in certain contexts.
Mechanisms include anti-thrombotic tendencies of omega-3s, endothelial benefits, and anti-inflammatory effects.
Use should complement (not replace) evidence-based medical therapy.
7. Ocular (Eye) Health Support
CLO naturally provides vitamin A, essential for phototransduction and maintaining healthy ocular surfaces.
Ensuring adequate (not excessive) vitamin A supports night vision and epithelial integrity.
Because vitamin A can be toxic in high amounts, stick to conservative doses from reputable products.
8. Skin Integrity and Repair
Vitamins A and D in CLO play roles in epithelial maintenance and differentiation.
Historical clinical use and modern reviews note supportive effects on skin barrier and renewal when overall nutrition is adequate.
This is a nutrient-supportive—not cosmetic—benefit that depends on appropriate dosing.
9. Cognitive/Neurological Support (Nutrient Sufficiency)
Both vitamin D receptors and omega-3 fatty acids are relevant to brain structure and function.
CLO as a vitamin D source and omega-3 provider support a plausible role in maintaining cognitive health over time, chiefly by addressing deficiency and low-grade inflammation.
Evidence here is supportive rather than definitive; think “nutritional foundation,” not treatment.
10. General Preventive Nutrition in Low-Sunlight Settings
In regions or seasons with limited UVB exposure, dietary vitamin D from CLO helps bridge the gap to maintain sufficient status.
This can indirectly support bones, immunity, and overall wellbeing when routine sun-derived synthesis is inadequate.
Food-based vitamin D is a pragmatic preventive tool.
Potential Side Effects of Cod Liver Oil
Most healthy adults tolerate food-level doses of CLO well, but side effects and risks increase with high doses or concentrated supplements:
- Vitamin A toxicity: CLO contains preformed vitamin A (retinol). Excess intake can cause headache, nausea, liver strain, and—over time—bone demineralization. Pregnant individuals must be especially cautious because high retinol is teratogenic; avoid high-dose CLO unless advised by a clinician.
- Vitamin D excess: Very high, prolonged intakes can lead to hypercalcemia with symptoms like weakness, arrhythmias, or kidney issues. This is rare at food doses but possible with over-supplementation.
- Gastrointestinal upset: Some people experience reflux, nausea, or loose stools with oils; taking CLO with meals can help. (General tolerance noted in overviews.)
- Bleeding tendency / medication interactions: Omega-3s can have mild anti-platelet effects; caution if you use anticoagulants or have bleeding disorders.
- Allergy: Avoid if you have known fish allergies.
CLO can be safe and beneficial for most adults at modest, label-directed doses, but it’s not for everyone.
Particularly pregnant individuals (vitamin A risk), people on blood thinners, or those with liver disease. Consulting a healthcare professional is a must.
Nutrition of Cod Liver Oil
Amounts vary by brand, but a typical 1 teaspoon (5 mL) of cod liver oil provides roughly:
- Energy: 40–45 kcal
- Fat: 4.5–5 g (mostly unsaturated)
- Omega-3 fatty acids: commonly 0.9–1.2 g combined EPA + DHA (product-dependent)
- Vitamin A (retinol): often 600–1,350 µg RAE (2,000–4,500 IU), sometimes higher in legacy formulations
- Vitamin D: often 10–12.5 µg (400–500 IU)
These figures illustrate why CLO is distinct from regular fish oil: you get omega-3s plus meaningful vitamin D (and vitamin A).
Reviews emphasize CLO as a natural vitamin D source with preventive value and discuss lipid-modifying, cardioprotective contexts related to its omega-3 content.
Remember to always check your bottle’s label, since manufacturers may fortify or standardize vitamins differently.
Conclusion
As you can see, the benefits of cod liver oil can boost your heart, bones, immunity, and more when used responsibly.
Start by adding cod liver oil to your wellness routine and feel the impact of this nutrient-packed oil today.
Let’s learn more about diet and fitness by checking out our articles on LUM’s blog!