Fish Oil vs Cod Liver Oil: Benefits, Differences & Which One Should You Take?

Fish oil and cod liver oil are often considered the same supplement. Both are packed with omega-3 fatty acids, obtained from fish, and are linked to heart, joint, and overall health benefits.  

Many people choose one without fully understanding their differences, the nutrients they provide, or how they fit into their supplement requirements and diet.

Both have omega-3 fatty acids, but their sources, extra nutrients, and long-term optimal applications differ.

This blog explains those differences, best uses for each, and helps you choose the right option for your needs.

Key Differences 

Before going further, here are the main differences:

• Source: Fish oil comes from the tissue of fatty fish, while cod liver oil specifically comes from the liver of codfish.

• Nutrient profile: Apart from omega-3, cod liver oil also contains vitamins A and D, while fish oil mainly contains omega-3s (EPA and DHA).  

• Dosage flexibility: Adjusting omega-3 intake is more difficult with fish oil than with cod liver oil because cod liver oil contains fat-soluble vitamins.

What Both Share in Common

Both fish oil and cod liver oil are packed with omega-3 fatty acids, mainly Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). These fats contribute to controlling inflammation, promoting heart health, and supporting brain and cellular functions.

Omega-3s are essential in our diet since the body cannot produce them in enough amounts. If fatty fish intake is low, supplementation can effectively meet these needs

Source and Nutrient Load

Fish oil is derived from the flesh of oily fish like anchovies, sardines, or mackerel. Its main purpose is to provide EPA and DHA in a dosage that can be controlled and adjusted. 

Cod liver oil is obtained from the liver of codfish. In addition to omega-3 fatty acids, it also contains vitamins A and D naturally. 

This difference is important because vitamins A and D are fat-soluble. Although they are vital, excessive consumption over time can build up in the body if not monitored carefully.

Fish Oil

Fish oil is best viewed as a focused omega-3 supplement. It allows you to increase EPA and DHA intake levels without adding extra vitamins into your routine.

Fish oil is commonly used for:

• Supporting heart health and lipid balance

• Managing joint stiffness and inflammation

• Supporting brain and cognitive function

Fish oil may also be useful for:

• prevent mental health disorders, for those at risk and reduce symptoms of schizophrenia and bipolar disorder

• Managing joint stiffness and inflammation

• Supporting brain and cognitive function

• support skin and liver health

• support pregnancy, fetal development, and breastfeeding

Because it does not significantly contribute vitamins A or D, fish oil offers greater flexibility for long-term use, especially for people already taking multivitamins or vitamin D supplements.

Cod Liver Oil

Cod liver oil provides omega-3 fatty acids along with vitamins A and D, which support vision, immune function, and bone health.

This combination can be useful for individuals who:

• Have low sun exposure and low vitamin D intake

• Are not using other vitamin supplements

• Need broader nutritional support

Cod liver oil may also be useful for:

• Maintain bone density

• Lower triglycerides in blood and blood pressure

• Prevent upper respiratory illness

• Support a healthy immune system

• Lower risks of type 1 diabetes when used in pregnancy and in newborns

However, because of the added fat-soluble vitamins, cod liver oil requires more awareness of total intake across diet and supplements.

Which One To Choose?

The better choice depends on what nutrients you are already getting from food and other supplements.

If your goal is to increase omega-3 intake while keeping vitamin intake controlled and flexible, fish oil is usually the more straightforward option.

If you need vitamins A and D and aren't already taking them, cod liver oil might help, but you need to be careful with the dosage. 

For most people, especially those who take multivitamins or vitamin D, a targeted fish oil supplement is often a better choice.

Once omega-3 intake is identified as the priority, the quality and concentration of the fish oil matter. A well-formulated supplement should deliver adequate EPA and DHA levels while remaining easy to integrate into an existing routine without overlapping nutrients.

One supplement of a formulation designed around this approach is Neulife Deep Sea Triple Strength Fish Oil Softgels, which focuses on delivering concentrated EPA and DHA without additional vitamins.

Neulife Deep Sea Triple Strength Fish Oil Softgels 

Neulife Deep Sea Triple Strength Fish Oil Softgels are made for individuals who want concentrated omega-3 support without extra ingredients. 

This product fits well into a routine based on evidence because:

• Each softgel offers 1050mg of omega-3 fatty acids, which include 550mg of EPA and 425mg of DHA

• It is sourced from deep-sea fish, meeting purity standards

• It has GOED certification, showing quality and contaminant control.

This makes it a practical option for long-term use, particularly if you wish to reduce inflammation, promote the health of your heart, brain, eyes, and joints, or boost your intake of omega-3 fatty acids without making your supplement regimen more difficult.

Final Takeaway

• The nutritional value of fish oil and cod liver oil are not the same. 

• Fish oil offers more flexible, targeted omega-3 support.

• Vitamins A and D are found in cod liver oil, but not everyone may need them.

• Selecting the more "powerful-sounding" option is less important than making a decision based on actual nutritional gaps.

Finally, the choice is straightforward once you understand the difference. Make a decision based on what you need more of and can use with confidence and regularly