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Cod liver oil benefits: immune support and joint relief

08/01/20259 min read

medico-author

Written byMedico Digital

hazel_clarke

Reviewed byHazel Clarke

Cod liver oil capsules with vitamin D in the wooden spoon on light beige background with hard shadows.
From immune support to flexible joints: here's why cod liver oil might be the missing piece in your wellness puzzle

Summary

1Vitamins and minerals in cod liver oil

Cod liver oil is packed full of essential nutrients your body needs to function at its best. Here’s what you’ll find in a…

2Possible benefits of cod liver oil

Cod liver oil has an impressive nutrient profile, but how does this translate to tangible health benefits?

3How to add cod liver oil to your diet

Most people take cod liver oil supplements in capsule form, which has the added benefit of…

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Cod liver oil, as the name suggests, comes straight from the livers of codfish, mostly Atlantic cod.1 This golden capsule is known for its distinct fishy flavour and has been a trusty go-to for generations. Historically valued for its wellness properties, it’s stood the test of time as one of nature’s most nutrient-dense treasures.2

If the thought of swallowing fish oil makes you cringe, fear not – cod liver oil comes in easy-to-take capsules, helping you get some of the potential benefits without the fishy aftertaste. Brimming with vitamins and fatty acids, this sea-sourced capsule may serve up a fin-tastic array of benefits.3 Let’s do a deep dive and see what this marine marvel can do for you.

Vitamins and minerals in cod liver oil

Cod liver oil is packed full of essential nutrients your body needs to function at its best.3 Here’s what you’ll find in a standard teaspoon of cod liver oil:3-10
  • vitamin A: one teaspoon of cod liver oil contains 1350µg of vitamin A, providing around 193% of the recommended daily intake for men (700µg) and 225% for women (600µg)
  • vitamin D: with 11.2µg of vitamin D per teaspoon, cod liver oil delivers 112% of the daily recommended intake (10µg) of this ‘sunshine vitamin’ 
  • omega-3 fatty acids: cod liver oil is rich in omega-3s, the heroes of heart and brain health. Each serving offers 310mg of eicosapentaenoic acid (EPA) and 495mg of docosahexaenoic acid (DHA), which are two of several types of omega-3s. Together, they provide 805mg of omega-3s, which is around 179% of the daily EPA and DHA intake recommended by UK’s dietary guidelines (450mg) 
While cod liver oil is rich in vitamin A, monitoring your intake is important. The NHS advises that consuming more than 1,500µg of vitamin A daily over time may increase the risk of bone fractures, particularly in older adults.6 

The NHS also recommends avoiding high vitamin A intake during pregnancy and when planning to be pregnant due to potential risks to the unborn baby.6

If you consume other sources of vitamin A or eat liver products regularly, be mindful of your total vitamin A intake to avoid exceeding safe levels.
Close up vitamin D and Omega 3 fish oil capsules supplement for good brain , heart and health eating benefit

Possible benefits of cod liver oil

Cod liver oil has an impressive nutrient profile, but how does this translate to tangible health benefits? While several studies focus on the benefits of its nutrients – omega-3 fatty acids, vitamin A and vitamin D – there’s less direct research on cod liver oil itself and many of these studies focus on more general fish oil supplements. 

Let’s examine the potential benefits of the nutrients in cod liver oil and dive into the emerging science.

May support the immune system

Vitamin A and vitamin D in cod liver oil may help support the immune system.10 

Vitamin A plays an important role in supporting the immune system. When there’s not enough Vitamin A, the body can produce more inflammation, while also weakening the ability of these immune cells to effectively fight infections. Vitamin A’s antioxidant properties help with this. 6,10 And vitamin D also helps strengthen your immune defences.10-12
 

May help ease joint pain

Cod liver oil might be just what you need to ease joint pain. While research is limited, some small older studies in people with rheumatoid arthritis suggest that cod liver oil may reduce stiffness, pain and swelling associated with the condition.13-15 This could potentially help reduce the need for nonsteroidal anti-inflammatory drugs (NSAIDs) and minimise their side effects.13-15 

The omega-3s in cod liver oil, particularly EPA and DHA, are known for their anti-inflammatory properties New research has demonstrated Omega-3s may protect cartilage in individuals with osteoarthritis by slowing down its breakdown, leading to less pain and better joint function. However, further research is needed.16-19

If you have rheumatoid arthritis or osteoarthritis, consult a healthcare professional before starting omega-3 supplementation. Higher doses of omega-3s may interact with medications or weaken the body’s ability to form blood clots.3
 

May support healthy hair and skin

Vitamin A in cod liver oil may support healthy hair and skin.20 A vitamin A deficiency can lead to follicular hyperkeratosis, a condition that causes bumps to develop around hair follicles due a a build-up of keratin.20 However, with enough vitamin A, your skin can remain bump-free. 

Vitamin A is also important for your eye health as it helps to support the normal function of your vision by providing rhodopsin.21 This is a special light-absorbing protein your retina (back of your eye) needs to see better in low light conditions.21
 

May provide support for bones

Vitamin D is a must-have for bone development, and cod liver oil offers a hearty dose.3,7 Vitamin D helps your body absorb calcium, a mineral that is essential for healthy teeth and bones.7

Without enough vitamin D, your bones may soften, and in rare cases, bone deformities such as rickets in children and osteomalacia in adults can occur.7,10 You also start losing bone mass as you get older – in particular, women have an increased risk of osteoporosis, especially after menopause.6 

Research has mixed results on the direct impact of cod liver oil on bone mineral density.22

However, its boost to vitamin D levels alone could benefit bone health, especially for those who don’t get much vitamin D from sunlight. Ultimately, further studies are necessary to determine the significance of cod liver oil directly for bone health.22
 

May support eye health

Vitamin A and the omega-3 fatty acid DHA in cod liver oil are crucial for keeping your eyes healthy.10

Vitamin A helps form an eye protein called rhodopsin, which enables you to see in low-light conditions. It also keeps the cornea, the outer layer of your eye, and other membranes around your eyes healthy and clear.10,20 

DHA is highly concentrated in the retina, the part of your eye that senses light. It helps maintain the structure of cells in your retina and supports how they communicate, which is vital for sharp vision.10,23 

Vitamin A and DHA work to keep the structure and function of your eyes in good shape and may help protect your vision over time. However, clinical evidence for cod liver oil and eye health is inconsistent and limited, warranting further studies.10,20,23
 

May help boost brain function

Omega 3s such as Docosahexaenoic Acid (DHA) is an important component of brain tissue, playing a role in normal brain function, 10 It supports the structure and fluidity of brain cell membranes, which is essential for normal brain function..10,24,25 

Getting enough DHA – about 250mg daily – may help you stay sharp as you age.10 You can effortlessly get enough of this nutrient by DHA-rich foods such as oily fish or taking a cod liver supplement.4
 

May reduce the chances of developing heart disease

Omega-3 found in oily fish and cod liver oil may support various heart health markers. They may help lower blood triglycerides, a type of fat in blood that increases the risk of heart disease, and increase HDL cholesterol – which is linked to lower heart disease risk.26 They may also support normal blood pressure and reduce inflammation linked to heart disease.10,26-31

However, there’s little research on cod liver oil directly and heart disease. Studies to date have focused on those who consume fish regularly. However, many studies suggest that EPA and DHA, the fatty acids found in omega-3s, support heart health and lower the risk of serious heart disease complications.26-28
 

How to add cod liver oil to your diet

Most people take cod liver oil supplements in capsule form, which has the added benefit of masking the strong taste, or as a liquid. Many brands offer flavoured versions, such as garlic, evening primrose oil, malt extract and butterscotch, to make it palatable. 

A typical dose of cod liver oil is about 1–2 teaspoons (5–10mL) or 1–2 capsules daily, but always check the product label for specific instructions.4 

If you’re thinking about cod liver oil supplements, always check with your doctor first – especially if you’re pregnant, breastfeeding, planning on becoming pregnant or are taking it for the first time. They’ll be able to tell you if this supplement is right for your unique needs.

The final say

Celebrated for generations, cod liver oil is thought to be full of nutrients from vitamin A to omega-3s .2 

While studies on whether cod liver oil itself has health benefits are few and far between, research shows its nutrients have a range of possible health benefits, from immune support to heart health.6,10-12,26-31 

Whether you take it as a capsule or a liquid, a daily dose of cod liver oil can help you reap the potential rewards of its essential vitamins and omega-3s one spoonful at a time.

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

  1. PubChem. Cod Liver Oil [Internet]. [cited 2024 Oct 20]. Available from: https://pubchem.ncbi.nlm.nih.gov/compound/Cod-Liver-Oil 
  2. Soukiasian PD, et al. Fish oil users of Greece: Reasons, appropriate use and perceived results regarding dietary supplement use. Nutrire. 2023;49(1). https://doi.org/10.1186/s41110-023-00244-5 
  3. Office of Dietary Supplements. Omega-3 fatty acids: Fact sheet for health professionals [Internet]. [cited 2024 Sept 26]. Available from: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ 
  4. U.S. Department of Agriculture’s FoodData Central. Fish oil, cod liver [Internet]. [cited 2024 Sept 26]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/nutrients/ 
  5. Public Health England. Government Dietary Recommendations: Government recommendations for energy and nutrients for males and females aged 1–18 years and 19+ years [Internet]. [cited 2024 Sept 26]. Available from: https://assets.publishing.service.gov.uk/media/5a749fece5274a44083b82d8/government_dietary_recommendations.pdf 
  6. NHS. Vitamin A [Internet]. [cited 2024 Sept 26]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-a/ 
  7. NHS. Vitamin D [Internet]. [cited 2024 Sept 26]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/ 
  8. Scientific Advisory Committee on Nutrition. Advice on fish consumption: Benefits and risks [Internet]. [cited 2024 Aug 23]. Available from: https://assets.publishing.service.gov.uk/media/5a7dbedc40f0b65d88634277/SACN_Advice_on_Fish_Consumption.pdf 
  9. Elgar K. EPA/DHA: A review of clinical use and efficacy. Nutr Med J. 2022:1(2);97–132. https://www.nmi.health/epa-dha-a-review-of-clinical-use-and-efficacy 
  10. European Commission. Food and Feed Information Portal Database [Internet]. [cited 2024 Sept 26]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register 
  11. Daryabor G, et al. A review of the critical role of vitamin D axis on the immune system. Exp Mol Pathol. 2023;132-133:104866. https://doi.org/10.1016/j.yexmp.2023.104866 
  12. Martens P-J, et al. Vitamin D’s effect on immune function. Nutrients. 2020;12(5):1248. https://doi.org/10.3390/nu12051248 
  13. Gruenwald J, et al. Effect of cod liver oil on symptoms of rheumatoid arthritis. Adv Ther. 2002;19(2):101–7. https://doi.org/10.1007/BF02850059 
  14. Gupta VK, et al. The concomitant consumption of cod liver oil causes a reduction in the daily diclofenac sodium usage in rheumatoid arthritis patients: A pilot study. J Clin Diagn Res. 2013;7(7):1347–51. https://doi.org/10.7860/JCDR/2013/6266.3126 
  15. Galarraga B, et al. Cod liver oil (n-3 fatty acids) as a non-steroidal anti-inflammatory drug sparing agent in rheumatoid arthritis. Rheumatology (Oxford). 2008;47(5):665–9. https://doi.org/10.1093/rheumatology/ken024 
  16. Raad T, et al. Dietary interventions with or without omega-3 supplementation for the management of rheumatoid arthritis: A systematic review. Nutrients. 2021;13(10):3506. https://doi.org/10.3390/nu13103506 
  17. Gioxari A, et al. Intake of ω-3 polyunsaturated fatty acids in patients with rheumatoid arthritis: A systematic review and meta-analysis. Nutrition. 2018;45:114–124.e4. https://doi.org/10.1016/j.nut.2017.06.023 
  18. Deng W, et al. Effect of omega-3 polyunsaturated fatty acids supplementation for patients with osteoarthritis: A meta-analysis. J Orthop Surg Res. 2023;18(1):381. https://doi.org/10.1186/s13018-023-03855-w 
  19. Bahamondes MA, et al. Effect of omega-3 on painful symptoms of patients with osteoarthritis of the synovial joints: Systematic review and meta-analysis. Oral Surg Oral Med Oral Pathol Oral Radiol. 2021;132(3):297–306. https://www.oooojournal.net/article/S2212-4403(21)00067-5/abstract 
  20. VanBuren CA, Everts HB. Vitamin A in Skin and Hair: An Update. Nutrients. 2022;19;14(14):2952. https://doi.org/10.3390/nu14142952 
  21. National Institutes of Health. Office of Dietary Supplements - Vitamin A [Internet]. [cited 2025 Jan 01]. Available from: https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/ 
  22. Eysteinsdottir T, et al. Cod liver oil consumption at different periods of life and bone mineral density in old age. Br J Nutr. 2015;114(2):248–56. https://doi.org/10.1017/S0007114515001397 
  23. Lafuente M, et al. Antioxidant activity and neuroprotective role of docosahexaenoic acid (DHA) supplementation in eye diseases that can lead to blindness: A narrative review. Antioxidants (Basel). 2021;10(3):386. https://doi.org/10.3390/antiox10030386 
  24. Dighriri IM, et al. Effects of omega-3 polyunsaturated fatty acids on brain functions: A systematic review. Cureus. 2022;14(10):e30091. https://doi.org/10.7759/cureus.30091 
  25. Moral A, Fortique F. Omega-3 fatty acids and cognitive decline: A systematic review. Nutr Hosp. 2019;36(4):939–49. https://doi.org/10.20960/nh.02496 
  26. Rodriguez D, et al. Update on omega-3 polyunsaturated fatty acids on cardiovascular health. Nutrients. 2022;14(23):5146. https://doi.org/10.3390/nu14235146 
  27. Khan SU, et al. Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. EClinicalMedicine. 2021;38:100997. https://doi.org/10.1016/j.eclinm.2021.100997 
  28. Zhang X, et al. Omega‐3 polyunsaturated fatty acids intake and blood pressure: A dose‐response meta‐analysis of randomized controlled trials. J Am Heart Assoc. 2022;11(11):e025071. https://doi.org/10.1161/JAHA.121.025071 
  29. Nomali M, et al. Omega-3 supplementation and outcomes of heart failure: A systematic review of clinical trials. Medicine (Baltimore). 2024;103(3):e36804. https://doi.org/10.1097/MD.0000000000036804 
  30. Prokopidis K, et al. Does omega-3 supplementation improve the inflammatory profile of patients with heart failure? A systematic review and meta-analysis. Heart Fail Rev. 2023;28(6):1417–25. https://doi.org/10.1007/s10741-023-10327-0 
  31. Abdelhamid AS, et al. Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev. 2020;3(3):CD003177. https://doi.org/10.1002/14651858.CD003177.pub5
 

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