Fish Oil: The sources, benefits and dosage

What Is The Difference Between Taking Fish Oil And Cod Liver Oil?

When you’re looking to top up your levels of omega-3, naturally a fish oil supplement seems like the obvious choice, especially if you know you’re not eating enough oily fish (we should all be aiming for at least one portion a week)¹. But while it is often thought that fish oil and cod liver oil are the same, it is important to recognise that they are actually different supplements. Although they share a lot of the same benefits, there are some differences.

The main difference between the two is where they come from. Fish oil is usually made from a variety of fatty fish such as herring, tuna, anchovies, mackerel, and salmon. And, as the name suggests, cod liver oil comes from the livers of cod – usually the Atlantic or Pacific cod.

What do Fish Oil and Cod liver oil contain?

Both oils have high levels of EPA and DHA – omega-3 fatty acids. Cod liver oil also naturally contains Vitamins A and D.

It is considered better  to take fish oil rather than Cod liver oil during pregnancy, to avoid the potential risk of taking excess Vitamin A from Cod liver oil because  high levels of Vitamin A (over 800 micrograms) can be harmful to unborn babies⁶. However, pregnant women would be best advised to discuss any supplementation with their doctor.

What are the benefits?

The main benefits of fish oil are that it is rich in essential Omega-3 fatty acid. EPA and DHA present in Fish Oil are extremely important for the body. While DHA supports normal brain function and vision, they both help maintain normal heart function and normal blood pressure.

Who should take Fish Oil?

Fish oil is a rich source of Omega-3 fatty acids – essential nutrients that the body cannot produce on its own from scratch. We all need Omega-3 fatty acids and a supplement can help top up the omega-3 we get through out diet.

Fish oil supplements are not suitable for everyone⁵ –  care should be taken when taking these supplements with medication or existing health conditions. Please consult your healthcare practitioner such as your GP or pharmacist for the right recommendations.

Fish oil and fish oil supplements (e.g. fish oil capsules) are particularly suitable for:

• People who are taking multivitamin supplements and are looking to combine those with Omega-3 for added benefits

Fish oil sources

Fish oil is a food supplement that is derived from  various species of oily fish. Seven Seas uses only high-quality fish oil that has been purified. It is then concentrated to give it higher potency and to maximise its strength.

We have come a long way since fish oil was administered on a medicine spoon. Today' fish oil is available in the form of easy-to-swallow high-strength fish oil capsules that are almost completely flavourless, which makes them easy to integrate into a daily routine as an effective food supplement. In this way, fish oil can be one of the best Omega-3 food supplements to try.

How much Fish Oil should I be eating?

It is recommended that we eat at least one portion of oily fish a week – such as salmon, trout and mackerel. A portion is roughly around 140g, but this could also be made up of two to three portions across the week⁷.

The beneficial effects for brain function and vision are achieved with 250mg DHA per day.

DHA and EPA contribute to the maintenance of normal blood pressure. The beneficial effect is obtained with a daily intake of 3g EPA and DHA. Do not exceed daily dosage of 5g supplemental EPA and DHA combined.