Cod Liver Oil Capsules: Vitamins A and D in One Softgel a Day

Wondering how to navigate the darker months, when the sun is too low for our bodies to make vitamin D? The NHS advises that between October and early March, everyone in the UK should consider a daily vitamin D supplement [3]. This is where the old family habit of cod liver oil comes in, providing vitamin D, which contributes to the normal function of the immune system and the maintenance of normal bones [1]. It is often confused with ordinary fish oil, but the difference is simple: cod liver oil is pressed from the liver of the fish, whilst fish oil comes from its flesh [4]. This distinction is the key to understanding what is inside a 1000mg softgel, and why it also gives you vitamin A, which contributes to the maintenance of normal vision [1] [5].

Recognising the need for a supplement is one thing, but choosing the right one can be confusing. This guide shows you what one softgel gives you, from 800µg of vitamin A to 5µg of vitamin D3, how to read its label and how it fits your winter routine.

You’ll find omega-3 in there as well, with 100mg of DHA and 80mg of EPA in every softgel. A pouch of 60 lasts two months for £7.99, about 13p a day.

If you’re pregnant or likely to become pregnant, our label and the NHS ask you to avoid supplements with vitamin A, cod liver oil included, so this softgel is not the one for now [4] [5].

That amount matters, because the authorised claim comes with a condition. EPA and DHA contribute to the normal function of the heart. The beneficial effect is obtained with a daily intake of 250mg of EPA and DHA. [1]

Vitamin A is given in µg RE, micrograms of retinol equivalents, which is how the NHS expresses it too [2]. The 100% beside it is the share of the Nutrient Reference Value, the daily reference figure UK labels use.

The ingredients list is as short as they come: wild-caught cod liver oil, and a softgel shell of bovine gelatin, glycerin and water.

Comparing another brand’s cod liver oil? Check three lines: the vitamin A in µg, the vitamin D in µg, and the EPA and DHA added together. Then check the price of a day’s softgel against ours, about 13p.

Want omega 3, 6 and 9 in one routine instead? Our Omega 3-6-9 Fish Oil adds flaxseed and borage oil to wild-caught fish oil, with 216mg of EPA and 144mg of DHA in three softgels [5].

The NHS says “between October and early March we do not make enough vitamin D from sunlight” [3]. One softgel gives 5µg of vitamin D3, 100% of the NRV, every day of those months [5].

Every health claim on the Great Britain register passed a scientific review: independent scientists examined the research and the evidence behind it before it was authorised [1]. The law itself says that health claims shall be “based on and substantiated by generally accepted scientific evidence” [6].

• Vitamin A contributes to the maintenance of normal vision.
• Vitamin A contributes to the normal function of the immune system.
• Vitamin A contributes to the maintenance of normal skin.
• Vitamin A contributes to normal iron metabolism.
• Vitamin A contributes to the maintenance of normal mucous membranes.
• Vitamin A has a role in the process of cell specialisation.

• Vitamin D contributes to the maintenance of normal bones.
• Vitamin D contributes to the maintenance of normal teeth.
• Vitamin D contributes to the maintenance of normal muscle function.
• Vitamin D contributes to the normal function of the immune system.
• Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus.
• Vitamin D contributes to normal blood calcium levels.
• Vitamin D has a role in the process of cell division.

The omega-3 comes with the oil: 180mg of EPA and DHA in each softgel. The register ties the EPA and DHA claim to a daily intake of 250mg, so it sits with our omega 3 fish oil, which gives 1,100mg in two softgels [1].

Store the pouch in a cool, dry place out of direct sunlight, keep it out of reach of young children, and don’t use it if the safety seal is missing or damaged.

If it’s vitamins A and D you’re after, the Cod Liver Oil 1000mg softgels give 100% of both for about 13p a day. If it’s omega-3, the Omega 3 Fish Oil softgels are the ones to read about. Either way, you now know the three lines to check on any cod liver oil label, and what each of them gives you.