How to Take Cod Liver Oil for Health

Co-authored by Claudia Carberry, RD, MS

Last Updated: December 30, 2023 Approved

Cod liver oil is a dietary supplement that has been used since the 1700's.^{[1]
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Research source} Today it's commonly taken as a omega-3 fat supplement (specifically EPA and DHA). In addition, cod liver oil has fairly high levels of Vitamin A and Vitamin D.^{[2]
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Research source} People may take cod liver oil for a variety of reasons including: alleviating arthritis related pain and joint stiffness, prevention of coronary artery disease, promote or improve cognitive function, manage blood pressure and improve cholesterol and triglyceride levels.^{[3]
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Research source} However, as with any supplement, it's important to be well informed and understand exactly what you're taking when choosing a dietary supplement.

Part 1

Part 1 of 2:

Choosing an Appropriate Supplement

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Read the labels. Carefully review concentrations of vitamins and other ingredients in all supplements. Buy only supplements that abide by recognized manufacturing standards. Search for a supplement that uses purified sources and can provide full detail about concentrations of mercury, heavy metals, and other potential contaminants.^{[4]
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- Look for supplements that are endorsed or reviewed by the USP (US Pharmacopeial Convention) — this will be noted on the label. The USP ensures high quality standards for ingredients and manufacturing practices for supplement companies.^{[5]
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- Also, examine the levels of Vitamins A and D to make sure that you will not be consuming higher levels of them than is advisable. Most adults should not exceed 10000 IU of Vitamin A and 5000 IU of Vitamin D each day.^{[6]
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  Trustworthy Source
  
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
  Go to source}
- Not all cod liver oil supplements are created equal. You may have to try several varieties before finding one that most appeals to you and meets quality standards
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Choose either a liquid or capsules. There is no nutritional difference between the two types of supplements. However, capsules can be slightly more expensive. Whether you take a capsule or a liquid version of cod liver oil is purely a decision of preference.
- Liquid supplements often have a noticeable fishy taste, which can often be avoided by taking a supplement in capsule form. Belching a fishy smell or taste is a common side effect of both supplement forms.
- Consider chilling your cod liver oil capsules or liquid if the taste is not pleasant.
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3
Read about possible side effects. Dietary supplements (including vitamins, minerals, protein and herbal supplements) are not approved by the FDA prior to marketing and distribution to the public. It's important to be aware of how a supplement may make you feel.
- Common side effects of cod liver oil supplements include: belching, bad breath, heart burn and nose bleeds.^{[7]
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- High or excessive doses may cause: increased chance of bleeding, disrupted blood clotting, nausea, loose stools, toxic levels of Vitamin A and D, and hypotension.^{[8]
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Part 2

Part 2 of 2:

Incorporating a Cod Liver Oil Supplement into Your Diet

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Talk to your doctor. Although many supplements are most likely harmless, you can never be too sure. Supplements may interact with medications or health conditions you have. Speaking to your doctor before taking any type of supplement is a wise decision. Be sure to review:
- Why you want to take cod liver oil and how you think it may help or improve your health.
- All of your other medications and any other supplements you are taking. Some medications, like blood thinners or medications for high blood pressure, are enhanced by fish oil supplements.^{[9]
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  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  
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- Possible contraindications or instances where cod liver oil will be unsafe. Pregnant people or those who are nursing and those with certain bleeding conditions are typically not advised to take fish oil supplements, including cod liver oil.^{[10]
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Schedule an appointment with a dietitian. Speaking to a nutrition expert like a dietitian can help you to evaluate your diet and determine whether supplements are even necessary. Some people are able to get sufficient Vitamins A and D and healthy fatty acids from their diets.
- Ask for advice on what foods to add to your diet or how to incorporate cod liver oil into your diet.
3
Choose an appropriate dosage. Most supplements are sold in a variety of dosages. It's important to find a supplement and dosage that's appropriate for you.
- In general, for lowering high blood pressure or triglycerides, consume 20 mL daily and to manage and lower high cholesterol, consume 30 mL daily.^{[11]
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- It's best to start with a low dosage and slowly increase to make sure you do not have any adverse side effects.^{[12]
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4
Add cod liver oil to meals and snacks. If you're using the liquid version of this supplement, you'll need to find some creative ways to sneak it into your diet. Cod liver oil isn't the most pleasant tasting or smelling supplement.
- If opting to buy the liquid form, there are a variety of tips and tricks to get the dosage down. You can pinch your nose and take it like a shot of cough syrup, mix it in a smoothie or other favorite beverages, drizzle it over salads, or mix with a teaspoon of honey.
- Some cod liver oil supplements add a little flavoring like ginger or lemon to slightly mask the flavor and smell. These types of supplements might work well if you're sensitive to the taste.
EXPERT TIP

Claudia Carberry, RD, MS
Registered Dietitian
Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.

Claudia Carberry, RD, MS
Registered Dietitian

Claudia Carberry, a registered dietitian, advises: "Don't take cod liver oil on an empty stomach. Take it with food or put it in a smoothie to avoid stomach upset."

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What does cod liver oil do for you?

Claudia Carberry, RD, MS
Registered Dietitian
Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.

Claudia Carberry, RD, MS

Registered Dietitian

Expert Answer

Cod liver oil may be helpful if you have arthritis, or to prevent heart disease. Some people use it to promote or improve cognitive function, manage blood pressure, and improve cholesterol and triglyceride levels.

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Question

How many cod liver oil pills should I take a day?

Claudia Carberry, RD, MS
Registered Dietitian
Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.

Claudia Carberry, RD, MS

Registered Dietitian

Expert Answer

Ask your doctor what a good dose for you may be, as it varies depending on your specific health needs.

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Question

What are the side effects of taking cod liver oil?

Claudia Carberry, RD, MS
Registered Dietitian
Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.

Claudia Carberry, RD, MS

Registered Dietitian

Expert Answer

Common side effects of cod liver oil supplements include belching, bad breath, heartburn, and nosebleeds.

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Tips

Always speak to a doctor prior to adding any type of supplements to your diet.

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As with any supplement, it is important to take cod liver oil according to the instructions. Make sure that you actually need the supplement and do not double your dosage unless instructed to do so by a health professional.

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If you are taking a liquid version of cod liver oil, consider a product with added natural flavors to mask the taste of fish oil. Avoid products with large amounts of added scents or flavors that are not natural, however, as this may make it difficult to tell if the oil has gone rancid.

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