For over 100 years, cod liver oil has been one of the most respected supplements in natural health.
Long before fish oil capsules filled store shelves, people used cod liver oil to support overall health and provide nutrients that were often missing from the modern diet.
And to be clear, I am okay with cod liver oil.
But not all cod liver oils are created equal.
Let’s talk about the benefits, the quality concerns, and why my ultimate recommendation is Wild Salmon Roe.
Why Cod Liver Oil Became So Popular
Cod liver oil is unique because it provides more than just omega-3 fats.
Quality cod liver oil contains:
- EPA and DHA omega-3 fatty acids
- Vitamin A
- Vitamin D
These nutrients play important roles in:
- Cardiovascular health
- Brain and nervous system function
- Bone health
- Immune system support
- Eye health
Many people simply do not consume enough seafood, making cod liver oil a practical option to fill nutritional gaps.
The Problem: Quality Matters
The challenge is that cod liver oil is not a whole food. It is an extracted oil.
That means quality depends entirely on how the oil is harvested, processed, purified, stored, and bottled.
Questions I ask include:
- Was heat used during extraction?
- How much heat was used?
- Was the oil molecularly distilled?
- Were the natural vitamins removed and then added back?
- How is oxidation measured?
- How is the oil tested for contaminants?
These questions matter because omega-3 fats are delicate. Exposure to oxygen, heat, light, and time can damage these fats and reduce quality.
What to Look For in a Quality Cod Liver Oil
If you choose cod liver oil, look for:
- Third-party testing for contaminants
- Low oxidation values
- Transparent sourcing
- Sustainable fisheries
- Dark glass packaging
- Fresh manufacturing dates
- Naturally occurring vitamins when possible
The best companies are proud to share this information. If a company is not transparent about its sourcing, testing, and manufacturing practices, that is a red flag.
The Bigger Question
Instead of asking: “What is the best cod liver oil?”
I think a better question is: “Can we get these nutrients from a whole food source instead?”
That is where Wild Salmon Roe comes in.
Why I Prefer Wild Salmon Roe
Wild salmon roe is salmon eggs. Think about what nature intended.
These eggs contain everything needed to nourish and support the development of a baby salmon.
As a result, roe naturally provides:
- EPA and DHA omega-3 fats
- Phospholipids that help deliver omega-3s to cells
- Astaxanthin, one of nature’s most powerful antioxidants
- Choline for brain and nervous system health
- Naturally occurring vitamins and minerals
Unlike cod liver oil, roe is not an extracted oil. It is a whole food.
There is no need to separate the oil from the fish, refine it, deodorize it, or heavily process it. You are getting nutrition in the form that nature created.
My Seafood Nutrition Strategy
My first recommendation is always to eat more seafood:
- Wild salmon
- Sardines
- Anchovies
- Shellfish
- Oysters
- Mussels
- Clams
But when people want additional support, I would rather see them consume a nutrient-dense whole food than rely entirely on extracted oils. That is why Wild Salmon Roe has become a cornerstone of my nutritional recommendations.
Another Option: Why I Like Emu Oil Capsules
There is another animal-based fat that deserves more attention: emu oil.
Most people have never heard of it, but emu oil has been used for generations and offers a unique nutritional profile that differs from both cod liver oil and fish oil.
Emu oil contains:
- Healthy monounsaturated fats
- Naturally occurring omega-3, omega-6, and omega-9 fats
- Fat-soluble nutrients
- Bioactive compounds that may support a healthy inflammatory response
One of the reasons I like emu oil is that it comes from a land animal rather than a marine source. That means there are no concerns about ocean pollutants, fishy burps, or the oxidation issues that can occur with some seafood-derived oils.
Quality matters here as well. Look for emu oil sourced from responsibly raised birds and manufactured with minimal processing.
My Preferred Order
When it comes to obtaining healthy fats and fat-soluble nutrients, this is generally how I think about it:
- Eat more seafood. Wild salmon, sardines, anchovies, oysters, mussels, clams, and other nutrient-dense seafood should always come first.
- Wild Salmon Roe. A true whole-food source of omega-3 fats, phospholipids, choline, astaxanthin, and other important nutrients.
- Emu Oil Capsules. A unique animal-based fat source that complements a nutrient-dense lifestyle.
- High-quality Cod Liver Oil. A reasonable option when sourced from a transparent manufacturer that prioritizes quality, freshness, testing, and minimal processing.
The Bottom Line
Cod liver oil has earned its reputation and can be a valuable supplement.
But not all cod liver oils are created equal, and consumers should understand how these products are sourced, processed, purified, and bottled.
My philosophy has always been simple: The closer we get to real food, the better.
That is why I encourage people to eat more seafood, consider Wild Salmon Roe as a nutrient-dense whole-food option, and explore high-quality animal-based fats like emu oil.
Because health is not built on isolated nutrients. Health is built on nutrient-dense foods that nature has been providing since the beginning.
