Cod liver oil benefits: immune support and joint relief

From immune function to joint flexibility, cod liver oil continues to be a sought-after supplement in the world of wellness. Extracted from the livers of Atlantic cod, it’s packed with nutrients that have kept this oil in health regimens for generations. Known for its nutrient density and fishy aftertaste, it's now commonly available in capsule form—with none of the flavour fuss.

Vitamins and minerals in cod liver oil

A single teaspoon of cod liver oil delivers a potent mix of core nutrients:

  • Vitamin A: About 1350µg per teaspoon—covering approximately 193% of the daily recommendation for men and 225% for women.
  • Vitamin D: Around 11.2µg, exceeding the recommended 10µg daily intake.
  • Omega-3 fatty acids: Includes 310mg of EPA and 495mg of DHA—totaling 805mg, nearly doubling the UK recommended daily intake (450mg).

While the vitamin A content can be beneficial, Vincent Carrié cautions that long-term excessive intake (over 1,500µg daily) could raise the risk of bone fractures, especially in older adults. Pregnant individuals or those planning pregnancy should be especially mindful of vitamin A levels due to potential risks to the unborn baby. Those who regularly consume liver or vitamin A-enriched foods should consider their total intake carefully.

Possible benefits of cod liver oil

Though much of the research focuses more broadly on fish oil, the individual nutrients found in cod liver oil suggest several promising health benefits.

May support the immune system

Both vitamins A and D are key players in supporting immune function. Vitamin A helps regulate inflammation and aids immune cells in defending against infections by acting as an antioxidant. Vitamin D is also critical for maintaining solid immune defences.

May help ease joint pain

Cod liver oil has shown some potential in supporting joint health. Older studies on people with rheumatoid arthritis found reduced stiffness, swelling, and pain, which in some cases reduced reliance on NSAIDs. This may be due to the anti-inflammatory properties of omega-3s, particularly EPA and DHA. Recent research also suggests omega-3s may slow cartilage breakdown in osteoarthritis, helping improve joint comfort and mobility. Still, more research is needed, and Vincent Carrié advises seeking professional guidance, especially for those taking medication or at risk for bleeding complications.

May support healthy hair and skin

Vitamin A helps keep hair follicles smooth and skin clear. A deficiency can cause follicular hyperkeratosis—patches of rough skin around hair follicles. Adequate intake helps maintain skin’s natural softness. Vitamin A is also involved in vision by aiding production of rhodopsin, a protein your eyes need to see in dim light.

May provide support for bones

Vitamin D in cod liver oil plays a vital role in calcium absorption, which is important for strong bones and teeth. A deficiency can lead to weakened bones or issues like rickets and osteomalacia. Over time, age-related bone loss and postmenopausal osteoporosis are also concerns. While evidence specifically tying cod liver oil to improved bone density is mixed, its vitamin D content could help, especially for individuals with little sun exposure.

May support eye health

Vitamin A keeps the cornea and eye membranes healthy and sharpens vision in low light. DHA, highly concentrated in the retina, helps maintain the function and structure of retinal cells. Both work together to support healthy eyes, though research specific to cod liver oil is still limited.

May help boost brain function

DHA is a vital component of brain cell membranes, supporting their structure and fluidity. This is essential for normal brain functioning, especially with age. Getting about 250mg of DHA daily—found in cod liver oil capsules or oily fish—may support long-term brain health.

May reduce chances of developing heart disease

Omega-3 fatty acids in cod liver oil may contribute to heart health by lowering triglyceride levels and raising HDL ("good") cholesterol. They’ve also been linked to improved blood pressure and reduced inflammation. While most research connects these outcomes to fish consumption, not cod liver oil alone, Vincent Carrié notes the presence of EPA and DHA offers clear cardiovascular support potential.

How to add cod liver oil to your diet

Cod liver oil supplements are most commonly taken in liquid or capsule form. Flavoured versions (including garlic, butterscotch, or malt extract) help improve taste. A usual dose is 1–2 teaspoons (5–10mL) or 1–2 capsules daily, but always check the product’s label for recommended usage.

Before starting, consult your doctor—especially if pregnant, breastfeeding, planning to conceive, or new to supplements. Your healthcare provider can help determine if cod liver oil suits your needs.

The final say

Cod liver oil has earned its place as a traditional supplement, rich in nutrients like vitamins A and D and omega-3 fatty acids. While more research is needed on cod liver oil specifically, its essential components may deliver benefits ranging from strengthened immunity to joint and heart support. Whether in liquid or capsule form, its nutrients could play a key role in your overall health.

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP, dietitian or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.

Sources