Fish Oil vs. Cod Liver Oil: Which One Should You Choose? (Benefits & Risks)

Are You Confused About Fish Oil and Cod Liver Oil? Here’s the Answer!

Ever stood in the supplement aisle looking at fish oil and cod liver oil, thinking, which one is for you? Well, you aren't alone! They both contain omega-3 fatty acids and have benefits of their own, depending on these sources.

This guide records the specific differences, benefits, and possible risks between fish oil and cod liver oil so that you can decide which is right for you. Let's dive in!

Fish Oil vs. Cod LiverOil: What Difference Do They Make?

Fish Oil: Fish oil is extracted from the flesh of the fish: fatty fish, like salmon, mackerel, and tuna; Cod Liver Oil: This is actually called for oil derived from the liver of the cod fish. Both these types are rich in omega-3 fatty acids. Cod liver oil is additionally very good for vitamins A and D.

Main Nutrient Differences:

Fish oil- Rich in EPA and DHA (omega-3 fatty acids)

Cod liver oil- Rich in EPA and DHA along with vitamins A and D

What Do You Need Omega-3 For?

Your body can't synthesize omega-3s itself; hence, you need to absorb them through diet or supplements because these are the key nutrients for:

✔️ Healthy heart

✔️ Improves brain functions

✔️ Curbing inflammation

✔️ Eye health

✔️ Child development during pregnancy

If you do not eat fatty fish at least two times a week, it is advantageous to take supplements like cod liver oil or fish oil.

The Health Benefits of Cod Liver Oil Vs. Fish Oil

Cod Liver Oil Benefits

✅ Eases arthritis and joint pain

✅ Eases up a healthy immune system

✅ Assures fetal brain development

✅ Helps assist bone density maintenance

✅ Reduces triglycerides and blood pressure

✅ Helps to avert vitamin A and D deficiency

Fish Oil Benefits

✅ Supports heart and brain health

✅ Reduces the symptoms of anxiety and depression

✅ Lowers inflammation associated with arthritis 

✅ Helps with the health of the skin and functioning of the liver 

✅ It may help in weight management 

Both show similarities in health benefits, with cod liver oil providing additional vitamins that may be essential if you are lacking them.

Safety Issues and Possible Side Effects

These popular supplements are generally considered safe but may also have very common side effects. Here is what you need to know:

Typical Side Effects:

Fish Oil: Fishy burps, nausea, diarrhea, with probably bleeding on thin medications.

Cod Liver Oil: Very high vitamin A may cause toxicity on high-end consumption. Besides, it can thin the blood.

🚨 Who Should Not Use Them? 

With fish allergy

During pregnancy (cod liver oil contains a little too much vitamin A)

If you're under blood-thinning medicine But always ask for your doctor's opinion before adding any supplement to your lifestyle. 

Dosage 

Fish oil or cod liver oil does not have a standardized dose and varies from person to person. The best way is to consider the content of EPA and DHA in the supplement as compared to whole food sources. For instance:

🥩 3 oz. Wild Atlantic Salmon → 1.22g DHA + 0.35g EPA🐟 3 oz. pacific cod → 0.10g DHA + 0.04g EPA

💊 Supplementation tips on dosage: 

Seek at least 250-500 mg of EPA & DHA combined per day. 

For cod liver oil, do not take more than the recommended vitamin A and D intake. 

Pro Tip: For better absorption and to ease digestive discomfort, take with meals.

Which Should You Take?

🔹 Fish Oil If You:✔️ Desire pure omega-3 benefits without the interference of extra vitamins.✔️ Receive enough vitamin A and D. 

🔹 Cod Liver Oil if:✔️ You need the extra vitamins A and D.✔️ You require an all-in-one supplement for joint, bone, and immune health. 

Avoid taking both together- totally not required and may gig your intake of these vitamins.

Quality Fish Oil and Cod Liver Oil

Supplements are not all equal! Some of the qualities you should look for when buying fish oil or cod liver oil:

✅ Purity and Freshness-Third-party tested brands are better.✅ Sustainability-Responsible sourcing is a priority.✅ No Fillers, artificial additives, and preservatives.

Good supplements are available at:

🏬Health food stores🛒Grocery stores🖥Online- Amazon, iHerb, etc.

Store: Keep your supplements in a cool, dark place; toss them out if they smell rancid.

It is Wrapping Again- Which Works for You?

Fish oil and cod liver oil both hold a lot of benefits, but the choice is always need-based.

📌 Fish oil for pure omega-3s.📌 Cod liver oil for omega-3s + vitamins A & D.📌 If you are a fish-eater with a good source of vitamins in your diet, then maybe you don't need a supplement at all!

Can't decide? Ask your doctor before you make a choice.

💡It's Time to Get Moving:

Increase the consumption of omega-3s in your diet!

Compare supplement brands for best quality.

Pass this post along to someone who might find it helpful!

Any other questions about supplements? Drop them in the comments! 👇