Cod Liver Oil Nutrition Facts: What You Should Know

Cod liver oil has earned a reputation as a nutrient-dense supplement rooted in centuries of traditional use, now validated by modern science. Rich in omega-3 fatty acids, vitamins A and D, this marine-based oil supports heart, brain, and bone health. But what exactly does it contain, and how does it benefit your body?
\n## Key Nutrients in Cod Liver Oil
Each tablespoon delivers a potent dose of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two essential omega-3s known for reducing inflammation and supporting cardiovascular function. Cod liver oil is also a natural source of vitamin A, critical for vision, immune response, and cellular repair. Vitamin D, perhaps its most celebrated nutrient, plays a vital role in calcium absorption, bone strength, and immune system modulation—especially important in regions with limited sunlight.
\n## Health Benefits Backed by Science
Research from 2023 confirms that regular consumption of cod liver oil correlates with improved joint mobility and reduced risk of osteoporosis, particularly in older adults. The high vitamin D content helps regulate mood and may lower the likelihood of seasonal affective disorder during darker winter months. Additionally, studies suggest omega-3s support cognitive function and may reduce markers of systemic inflammation, a root cause of chronic diseases like diabetes and arthritis.
\n## Safe Usage and Dosage Guidelines
While cod liver oil offers significant benefits, moderation is key. The recommended daily intake ranges from 1,000 to 2,000 mg of combined EPA and DHA, depending on individual health needs and age. Pregnant or breastfeeding women should consult a healthcare provider before starting, as vitamin A levels can be high. Opt for high-quality supplements sourced from sustainable fisheries and tested for purity to avoid contaminants like mercury.
\n## Incorporating Cod Liver Oil into Your Routine
Adding cod liver oil to your daily regimen is simple. Most supplements come in liquid or softgel form—take one tablespoon daily with meals to enhance absorption and minimize any mild aftertaste. Pairing it with healthy fats like avocado or olive oil may improve uptake. For those sensitive to fishy odors, enteric-coated capsules offer a comfortable alternative.
\n## Final Thoughts
Cod liver oil remains a powerful, time-tested supplement with well-supported nutrition facts. By understanding its key components and benefits, you empower informed choices for long-term wellness. Ready to boost your nutrient intake? Start with a trusted brand today and experience the difference science-backed nutrition can make.