People often use “cod liver oil” and “fish oil” interchangeably, but they are not the same supplement. The difference comes down to where the oil is taken from — and what nutrients come with it.
Where the oil comes from
Fish oil is pressed from the body and flesh of oily fish such as sardines, anchovies and mackerel. Cod liver oil, as the name says, comes specifically from the liver of cod. Because the liver is where fat-soluble vitamins are stored, cod liver oil naturally carries more than just omega-3.
What’s in each
- Fish oil: mainly omega-3 fatty acids (EPA and DHA). Little to no vitamin A or D.
- Cod liver oil: omega-3 (EPA and DHA) plus naturally occurring vitamin A and vitamin D — a combination that’s hard to find in a single whole food.
Why the vitamins matter
Vitamin A supports normal vision, skin and immune function, while vitamin D supports the immune system, bones and muscle function. In cod liver oil these occur together, in their natural form — which is exactly why it has been a Nordic winter staple for generations.
Which should you choose?
If you only want extra omega-3, fish oil does the job. If you want omega-3 together with naturally occurring vitamins A and D in one traditional whole food, cod liver oil is the richer choice. A raw, cold-pressed oil like Rosita Extra Virgin Cod Liver Oil keeps all of these nutrients intact.
Information only — not medical advice.
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