How to Take Cod Liver Oil (Without the Fishy Burps)
Grandpa took his cod liver oil straight off a silver spoon, pulled a face like he'd been slapped by a trout, then announced he felt "right as rain." You don't have to suffer like he did. Here's how to take cod liver oil sensibly, comfortably and safely.
Quick heads-up: Grandpa Finn's doesn't sell cod liver oil. This is a general how-to, not a claim about any Grandpa Finn's product, though most of the tips (take it with food, stick to the label, build a habit) apply just as well to our Omega-3 Fish Oil. Our range is Omega-3 Fish Oil (EPA and DHA), a Daily Multivitamin and the Daily Stack with both.
Step 1: Pick your format
Liquid
The classic. You measure it with a spoon, and it's easy to mix into food. The downside is the taste, though flavoured versions help.
Capsules
No taste, no spoon, no mess. Capsules are easy to take on the go and the dose is pre-measured. The downside: you may need more than one to match a spoonful.
Neither is "better." The best format is the one you'll actually stick with.
Step 2: Follow the label dose
Cod liver oil products vary a lot in how much omega-3, vitamin A and vitamin D they contain. That's why there's no one-size-fits-all dose. Take the amount on your product's label and don't exceed it.
Why "more" isn't better
Cod liver oil contains fat-soluble vitamins your body stores rather than flushes out. The NIH Office of Dietary Supplements sets these adult upper limits from all sources (food and supplements combined):
- Preformed vitamin A: 3,000 mcg a day (NIH ODS)
- Vitamin D: 100 mcg (4,000 IU) a day (NIH ODS)
- EPA + DHA from supplements: no more than 5 g a day, per the US FDA (NIH ODS)
Children have lower limits, so only give them a product made for their age, and check with your doctor first.
Step 3: Take it with a meal
The NIH notes that vitamin D is fat-soluble and best absorbed with a meal or snack that contains some fat. Taking your oil with food also tends to be gentler on the stomach and may help reduce the fishy aftertaste. Breakfast, lunch or dinner all work. Pick the meal you never skip.
Step 4: Make it a habit
Consistency beats perfection. A few grandpa-approved tricks:
- Anchor it to something you already do: next to the kettle, the toothbrush or the cereal box.
- Set a phone reminder for the first few weeks.
- Keep it where you'll see it (unless the label says refrigerate after opening, in which case, front of the fridge).
How to avoid fishy burps
The NIH lists a fishy taste, bad breath, heartburn and an upset stomach among the usual mild side effects of omega-3 supplements. To keep things pleasant:
Take it with food
This is the big one.
Try capsules
Capsules bypass your taste buds entirely.
Chill liquid oil
Cold oil tastes milder. Follow the storage instructions on the bottle.
Chase it
A sip of juice or a bite of toast straight after helps liquid go down.
Check freshness
Oil that smells strongly rancid or "off" should go in the bin. Store it as directed, with the lid on, away from heat and light.
Who should check with a doctor first?
Cod liver oil isn't for everyone. Talk to your doctor or pharmacist before you start if you:
- Are pregnant, might be, or are breastfeeding. The NIH warns that too much preformed vitamin A during pregnancy can cause birth defects.
- Take blood thinners such as warfarin. High doses of omega-3s may cause bleeding problems with these medicines (NIH ODS).
- Take other medicines. The NIH lists several that can interact with vitamin A or D, including orlistat, some steroids, statins and thiazide diuretics.
- Already take a multivitamin or other products with vitamins A or D. Add up your totals.
- Eat liver or pâté regularly, which is also very high in vitamin A.
- Have a fish allergy or a health condition.
What to expect
Cod liver oil isn't a pick-me-up you'll feel in an afternoon. Its nutrients, omega-3s, vitamin A and vitamin D, support normal heart, brain, vision, immune, bone and muscle function as part of a balanced diet.* Think long-term routine, not instant results. And it's a supplement, not a treatment for any condition.
Frequently asked questions
Should I take cod liver oil in the morning or at night?
Either is fine. What matters most is taking it with a meal and doing it consistently. See best time to take fish oil.
Can I take cod liver oil on an empty stomach?
You can, but it's more likely to cause fishy burps or stomach upset, and vitamin D is better absorbed with some fat.
How much cod liver oil should I take per day?
Follow your product's label. Don't exceed it, and count any vitamin A and D from other sources.
Can I take cod liver oil with a multivitamin?
Possibly, but check that your combined vitamin A and D stay under the upper limits. Your pharmacist can help you add it up.
Can I mix liquid cod liver oil into food?
Yes, stirring it into a cold food like yoghurt or a smoothie works. Avoid cooking with it.
Grandpa's verdict
Spoon or capsule, morning or evening: take it with food, stick to the label, and check with your doctor if you're pregnant or on blood thinners. Grandpa's face-pulling is optional.
Want a top-up? Grandpa Finn's makes an Omega-3 Fish Oil and a Daily Multivitamin, or grab both together as the Daily Stack. Shop the range.
Sources
- NIH Office of Dietary Supplements, Omega-3 Fatty Acids – Consumer Fact Sheet
- NIH Office of Dietary Supplements, Vitamin A and Carotenoids – Consumer Fact Sheet
- NIH Office of Dietary Supplements, Vitamin D – Consumer Fact Sheet
Grandpa's fine print: This article is general information only, not medical advice. Supplements don't replace a varied, balanced diet. Talk to your doctor or pharmacist before starting any supplement, especially if you're pregnant, planning a pregnancy or breastfeeding, taking blood thinners (anticoagulants such as warfarin) or other medicines, have a health condition, or are buying for a child. Always read the label and use only as directed.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.