Cod Liver Oil & Omega-3 Oils Guide
Choosing a cod liver oil or omega-3 oil? We stock three kinds: extra virgin cod liver oil from Norway, fermented cod liver oil from Alaska, and a plant-based omega-3 made from algae. Here's how they differ, so you can pick the one that suits you. Every detail comes from the maker's own description.
Cod liver oil, fish oil and algae oil: what's the difference?
- Cod liver oil comes from the liver of the cod. As well as the omega-3 fatty acids EPA and DHA, it naturally contains vitamins A and D.
- Fish oil usually comes from the flesh of oily fish such as anchovies and sardines. It's mainly a source of EPA and DHA.
- Algae oil comes from marine algae, which is where fish get their omega-3 in the first place. It's the plant-based way to get DHA.
Extra virgin vs fermented cod liver oil
| Extra virgin (Rosita) | Fermented (Green Pasture) | |
|---|---|---|
| How it's made | Fresh livers release their oil naturally as they warm from icy water to just below room temperature. It's never heated or chemically refined. | Fresh cod livers are fermented and cold-processed. |
| Where the cod come from | Caught by hook and line in the Norwegian fjords | Wild-caught in the Bering Sea, along the Aleutian Islands of Alaska |
| Taste | Mild | Tangy, from natural lactic acid. It can sting the throat, so it's best mixed into a little milk or juice |
| Formats | Liquid and softgels | Liquid, capsules, and capsules blended with butter oil |
Our cod liver and omega-3 oils
| Product | What goes in | Good to know |
|---|---|---|
| Rosita Extra Virgin Cod Liver Oil (liquid) | Wild and raw extra virgin cod liver oil, with traces of rosemary extract and natural mixed tocopherols | Adults: 5ml (1 tsp) a day. Free from gluten, dairy and soy. |
| Rosita Extra Virgin Cod Liver Oil (softgels) | The same oil, in fish gelatin softgels | Adults: 3 softgels (500mg each) a day. A good choice if you don't like the taste. |
| Green Pasture Blue Ice Fermented Cod Liver Oil (liquid) | Fermented cod liver oil | Comes with a syringe for measuring. Mix it into about 10ml of milk or juice. |
| Green Pasture Blue Ice Fermented Cod Liver Oil (capsules) | Fermented cod liver oil, beeswax, plant cellulose capsules | The capsules avoid the tangy taste. |
| Green Pasture Fermented Cod Liver Oil + Butter Oil (capsules) | Blue Ice fermented cod liver oil, X-Factor Gold butter oil, beeswax, cranberry seed oil, plant cellulose capsules | Contains milk. The butter oil is from grass-fed cows in Nebraska. |
| Cymbiotika The Omega | DHA from algae oil, EPA, evening primrose oil, sea buckthorn oil, astaxanthin and phosphatidylcholine, in MCT oil with lemon oil and monk fruit | Fish-free omega-3 from algae. Pump onto a spoon and take with food. |
Browse the full range in our Health Supplements aisle.
Frequently Asked Questions
What's the difference between cod liver oil and fish oil?
Cod liver oil comes from the liver of the cod and naturally contains vitamins A and D as well as the omega-3s EPA and DHA. Fish oil usually comes from the flesh of oily fish and is mainly a source of EPA and DHA.
What is fermented cod liver oil?
It's made by fermenting fresh cod livers and then cold-processing the oil, a traditional method. Green Pasture's Blue Ice is the fermented cod liver oil we stock. The fermentation gives it a tangy taste from natural lactic acid.
What does extra virgin cod liver oil mean?
Rosita uses the term for oil that the fresh livers release naturally as they warm slightly, with no heating or chemical refining. It's the cod liver oil equivalent of extra virgin olive oil.
Is there a vegan omega-3?
Yes. Cymbiotika The Omega gets its DHA from algae oil rather than fish, and contains no fish.
How do you take fermented cod liver oil?
Don't take it straight, because its natural lactic acid can sting the back of the throat. Measure it with the syringe and mix it into about 10ml of milk or juice, or choose the capsules instead.
Can children or pregnant women take cod liver oil?
Cod liver oil naturally contains vitamin A, so children, sensitive individuals, and pregnant or breastfeeding women should check with a healthcare provider before taking it.
Liquid or capsules?
Capsules and softgels are easier if you don't like the taste. Liquid lets you adjust the amount and is easy to mix into food or drinks.
How did you check these?
Every detail comes from the maker's own description of the product. Formulas can change, so the label is always the final word.
Last updated 8 November 2026.