9 best cod liver oil supplements to boost health and immunity, tried and tested with expert guidance

Rosita’s cod liver capsules are made from sustainably harvested Norwegian fish, using an ancient cold-extraction method where the temperature never exceeds 50 degrees F, compared with other commercial brands that boil their oil at 350F plus and destroy vitamins in the process.

They are tasteless, so will quickly dispel any biases you may have against “gross” cod liver oil of the past. As Dr Gooneratne explains, these softgels are “really palatable” owing to cod’s environment, the Norwegian fjords. I couldn’t resist cracking one open and, wow: it does smell like a Norwegian fjord, and feels silkier than the most expensive skincare serum I own. Easy to swallow, they’re also so raw and potent the brand advises you start with one every other day as your body adjusts, before working your way up to your optimal dosage.

While I can’t be certain they played a part in this, I did start noticing my skin looking glossier and my hyperpigmentation less noticeable after a couple of weeks of taking these.

The brand’s commitment to quality, sustainability and transparency is evident, from using wild-caught hook-and-line fishing methods to rigorous third-party testing and the results available on its website. They are also suitable for children, and available in liquid form (£38.49, Healf.com).

Holland & Barrett’s signature brand cod liver oil capsules are a budget-friendly way to get your daily omega-3 dose, with 90mg of DHA and 80mg of EPA per capsule, as well as 100 per cent of your daily RDA of vitamins A and D. While they might be cheap, they aren’t full of random filler ingredients, making them excellent value for money.

You can choose 500mg varieties in bottles of 30, 60, 120 or 240 capsules (these range in price from £2.49 to £10.04), or 1000mg capsules available in bottles of 60, 120 or 240 capsules (these range from £8.99 to £22.99). These make it easy to figure out if cod liver oil is right for you without having to spend an eye-watering £30. I was impressed with how they were tasteless, plus it was easy to add a capsule a day to my diet.

This affordable buy doesn’t have a fishy taste or smell (the gel coating is orange-flavoured) and boasts impressive credentials for the price: it’s certified for sustainability by Friend of the Sea, which means the fish oil inside each capsule is sourced from wild, non-endangered fish which are never targeted during peak spawning seasons.

Made using a multi-distillation and filtration process, this cod liver capsule is unusual because it’s a two-in-one, with a roughly 50:50 ratio that also includes omega-3s sourced from other fish varieties.

These were super easy to integrate into my everyday life, with no smells, aftertaste or negative effects. I took these during a work-heavy spate and noticed fewer hormonal energy dips, memory lapses and mood swings.

Fun fact: (most) Icelanders take a shot of cod liver oil with breakfast, and if they all taste as good as Dropi, I can see why. This cold-pressed cod liver oil is made using a similar technique to one employed by early Viking settlers, where temperatures are kept below 42C to preserve all the good stuff found in the oil.

Dropi is third-party tested and fully traceable; each bottle can be tracked via a QR code which directs you to the fisherman who caught your north Atlantic Iceland Westfjord cod. You can almost taste this quality and transparency in the liquid. The original flavour I tested tastes like fish, but in a “Michelin-starred, freshly caught and delicious” kind of way.

Dropi comes in a range of flavours, like ginger, fennel, spearmint and mandarin, in liquid and capsule form, as well as versions suitable for children. The apothecary-style bottle is also chic enough to display, which is not a sentence I ever imagined writing about cod liver oil.

I had a very intense week of yoga training that went much better than they have in the past (more flexibility, less stiffness, no inflammation, joint pain or new injuries). I can’t say for certain if Dropi is responsible, but I had been taking it for a couple of weeks beforehand, so it might have played a part. Bonus: I gave this to my bulldog ‘nephew’ for several weeks to help with a swelling on his paw (as per a vet’s advice). Not only did it completely shrink his foot ailment, his coat is the glossiest and healthiest-looking it’s ever been.

Nordic brand Möllers has been in the cod liver oil business for more than 150 years, and that quality and attention to detail comes through in the product. Made from sustainably caught Northeast Arctic cod that’s processed within 24 hours, and placed in an oxygen-free environment where vitamin E is added before it’s bottled, to limit light exposure, it stands out for its freshness, purity and flavour.

This brand has won Superior Taste Awards for all four flavours (lemon, natural, apple and tutti frutti – the highest-rated, according to children) from the International Taste & Quality Institute in Brussels. It also boasts a high concentration of DHA and EPA (500mg DHA and 400mg EPA, respectively, per 5ml spoonful). I tested the cod liver oil in liquid form, but it is also available as capsules.

I’ve been an Ancient and Brave fan for some time – not only do the products I’ve tried make a visible difference, but reusing the glass jars by ordering refill pouches is convenient and feels less wasteful. And I was excited to try a plant-based omega-3 softgel, which offers many of the same benefits of cod liver oil. These include similar DHA/EPA ratios; True Omegas+ have 300mg DHA and 150mg EPA per two-capsule serving.

This vegan-friendly version is made from algae-sourced omega-3 oil (1000mg) and also has omega-7 from sea buckthorn, known to be good for hydration. Easy to swallow, these are one way to get cod liver benefits without the cod, from improved focus and cognitive function to better energy and more hydrated skin.

Bare Biology’s omega-3 and vitamin D capsules aren’t made from cod liver, but since they have the boost of added vitamin D and were recommended by experts I spoke to for this article (as well as mentioned by other experts I’ve spoken to), this brand is clearly doing something very right. Crucially, these can be a good swap for any pregnant women looking for a cod liver oil substitute.

“There is no fishy aftertaste, which is a key factor for anyone who is not consuming oily fish in their diet due to taste preferences,” says nutritionist Maz Packham. “We do often see omega 3 paired with vitamin D; together they can provide complementary benefits for modulating inflammation, supporting immunity and cardiovascular support. Both nutrients play a role in cell membrane health and they may both have a positive influence on mood.”

This brand also wins points for transparency: the wild fish oil (sardine, anchovy, mackerel) is sustainably sourced, certified by MarinTrust and Friends of the Sea, and each batch is tested by International Fish Oil Standards.

Wiley’s Finest is considered one of the most reputable and reliable fish oil brands on the market. Its peak EPA, which boasts 1000 mg of EPA and DHA per serving – four times the strength of some other fish oils on the market – can be a good alternative to omegas from cod, promising to help with vision, heart and brain function.

Cod liver typically has higher DHA (known to promote brain health and development and support blood pressure regulation) than EPA (linked to mood benefits, slower cognitive decline and heart health), so this is an option for anyone needing the latter. Some physicians even recommend high EPA ratios to their patients instead of a more balanced EPA/DHA mix, after research found them to be associated with reduced cardiovascular risk.

Wiley’s peak EPA boasts Marine Stewardship Council (MSC) certification, meaning the oil in the capsules is from wild-caught Alaskan pollock that have been tested up to three times by third-party labs for safety, purity and quality before they get into customers’ hands.

Flavourless and odourless, these are big pills to swallow, but the good news is you only need one a day.