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For much of the 20th century, a spoonful of cod liver oil was a childhood rite of passage, the household remedy every kid dreaded, and every parent swore by. These days, glossy fish oil capsules have taken over the supplement aisle, and cod liver oil has mostly faded into obscurity.
But its reputation as a nutritional powerhouse was deserved. Today, Michelle Steil takes us down memory lane to explore the science behind that unforgettable taste. |
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Hold your nose,
Tim Snaith
Newsletter Editor, Healthline |
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Written by Tim Snaith
July 9, 2026 • 2 min read |
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| Q: |
I’ve been reading up on the best fish oil supplements, and I’m wondering what you thought about cod liver oil and if that is the best thing to take for omega-3s and omega-6s. |
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| A: |
The memory of receiving liquid cod liver oil as a child may not be one of the most pleasant. Its unforgiving taste would make any kid run for cover. Your grandparents — or parents — probably thought they were doing you a lot of good with that daily teaspoonful, and they were right.
Cod liver oil became popular in the early 20th century as a household remedy for rickets. The discovery of vitamins A and D in cod liver oil made it an accessible nutritional source for children.
Cod liver oil is, of course, derived from cod fish, specifically from the livers of (Atlantic) cod fish. It is an excellent source of omega-3 fatty acids but contains little omega-6. Fish oil, on the other hand, comes from fatty fish such as tuna, mackerel, salmon, or herring. What distinguishes cod liver oil is the presence of vitamins A and D. Both have health benefits, but vary in the amount of omega-3 fatty acids. Cod liver oil has less of the omega-3 fatty acids EPA and DHA than fatty fish.
What about plant-based? ALA (plant-based), EPA, and DHA (marine-derived) are three distinct omega-3 fatty acids. Marine-based compounds are readily used by the body, while plant-based omega-3s must first be converted to EPA and DHA, a process that isn’t very efficient. You can also find omega-6 fatty acids, a type of fat that supports heart health, in plant-based sources such as vegetable oils, nuts, and seeds.
Some plant-based omega-3 alternatives are algae oil, chia seeds, flaxseeds, walnuts, hemp seeds, and Brussels sprouts. A combination of omega-3 fatty acids from fatty fish or supplements like cod or fish oil and plant-based omega-6 fatty acids supports overall health.
Unlike cod liver oil, cod fish provides only very small amounts of EPA, DHA, and vitamins A and D. However, it is an excellent source of protein.
In addition to providing a rich source of vitamins A and D, the potential benefits of cod liver oil consumption are not limited to children. As adults, cod liver oil consumption can have these positive effects:
- reducing inflammation, joint pain, and arthritis symptoms
- lowering the risk of heart disease
- improving eye health
- supporting gut health
- reduced aggression and better mental health
You may be wondering, is there any downside to this natural wonder? Cod liver oil is available in liquid or capsule form, but use it in moderation to avoid vitamin A toxicity.
So, maybe it is time to revisit grandma’s advice and that daily teaspoon of cod liver oil, but before doing so, consult with your doctor before starting cod liver oil or a vitamin supplement to determine if this choice is right for you. |
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| Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we’ll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) |
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| Should you take fish oil supplements? |
| Fish oil is an excellent source of omega-3s, which are good for the heart and the brain. This video breaks down what to know about supplementation vs. dietary sources. |
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| What we’re digesting |
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| Until next time, |
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Take care of yourself, and we’ll see
you again soon! |
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