With only one in five people in the UK managing to eat the NHS-recommended two portions of fish per week, according to the Marine Stewardship Council, many are turning to supplements to bridge the nutritional gap. Cod liver oil, a centuries-old remedy for stiff joints, is experiencing a modern renaissance, offering a potent blend of vitamins A and D, plus omega-3 fatty acids EPA and DHA.
Why Consider Cod Liver Oil in 2026?
Dr Mayoni Gooneratne, a women's health functional medicine doctor and founder of Human Health, describes cod liver oil as a "hardworking, cost-effective supplement" that is often overshadowed by newer products. She explains that its combination of vitamins and omegas supports cell communication, making it multi-functional. The specific ratio of EPA and DHA oils is particularly potent for cardiovascular and immune system health, while the vitamin D content further bolsters immunity and supports bones and joints.
Research has highlighted several potential benefits, including reduced inflammation in athletes, lowered blood triglycerides, and minimised depressive symptoms. However, a note of caution emerged from a 2024 BMJ prospective cohort study, which suggested daily fish oil consumption might increase the risk of heart disease or stroke in healthy individuals, though it could help those with existing cardiovascular issues.
Gone are the days of foul-smelling spoonfuls. In 2026, most high-quality supplements are tasteless and odourless, primarily available in convenient capsule form. Maz Packham, an expert nutritionist for W-Wellness, notes that "compliance is higher when people take the nutrient in capsule form over a liquid, as it's easy to take and convenient."
It is crucial to consult a healthcare professional before starting any supplement. Cod liver oil should be avoided during pregnancy due to its vitamin A content, can act as a blood thinner, and requires caution regarding vitamin A and D overconsumption, especially before surgery.
The Best Cod Liver Oil Supplements, Tested and Reviewed
Our selections are based on months of testing, guided by expert advice from Dr Gooneratne and nutritionist Maz Packham. We assessed value for money, effects, taste, and overall impact on wellbeing.
1. Best Overall: Rosita Extra Virgin Cod Liver Oil Softgels
Priced at £42.49 from Healf.com, these softgels set the gold standard. Sourced from sustainably harvested Norwegian fish using a cold-extraction method (below 50°F), this process preserves nutrients often destroyed in high-temperature commercial processing. The result is a tasteless, easy-to-swallow capsule containing remarkably pure oil. The brand advises starting with one capsule every other day. During testing, noticeable skin benefits, including a glossier complexion and reduced hyperpigmentation, were observed after several weeks. Their commitment to transparency, with published third-party test results, is exemplary.
2. Best Budget Option: Holland & Barrett Cod Liver Oil 1000mg
For just £8.99 (Hollandandbarrett.com), this option delivers excellent value. Each capsule provides 90mg of DHA, 80mg of EPA, and 100% of the recommended daily allowance of vitamins A and D. Available in various strengths and bottle sizes, it's an ideal, tasteless way to trial cod liver oil without a significant financial commitment.
3. Best Cod Liver Oil and Omega-3 Combo: Vitabiotics Cod Liver Oil Plus Omega-3 Ultra
This 2-in-1 supplement, costing £6.40 from Amazon.co.uk, combines cod liver oil with additional fish oil in a roughly 50:50 ratio. Certified by Friend of the Sea for sustainability, it features an orange-flavoured coating to eliminate any fishy taste. Testers reported easier integration into daily life, with fewer hormonal energy dips and memory lapses during stressful periods.
4. Best for Joints: Dropi Clean Icelandic Fish Oil
At £40 from Amazon.co.uk, this liquid oil is cold-pressed using traditional methods. Fully traceable via a QR code back to the Icelandic fisherman, its quality is palpable. Available in flavours like ginger and mandarin, it's a premium product. During an intense week of yoga training, testers experienced less stiffness and inflammation, suggesting a positive impact on joint health.
5. Best for Children: Möllers Omega-3 Taste of Lemon Cod Liver Oil
Priced at £14.31 on Amazon.co.uk, this lemon-flavoured liquid from a 150-year-old Nordic brand is a winner for younger users. Made from sustainably caught Arctic cod and packaged in glass, it has won Superior Taste Awards. It provides a high dose of 500mg DHA and 400mg EPA per 5ml spoonful.
6. Best Vegan Alternative: Ancient and Brave True Omegas+
For £32 from Amazon.co.uk, these softgels offer a plant-based solution. Sourced from algae, they provide 300mg DHA and 150mg EPA per two-capsule serving, plus omega-7 from sea buckthorn for skin hydration. They are an effective way to gain omega-3 benefits without any animal products.
7. Best Pregnancy-Safe Fish Oil: Bare Biology Rise & Shine Omega-3 and Vitamin D3
While not from cod liver, this expert-recommended alternative at £34 (Amazon.co.uk) is a safe option during pregnancy. It combines sustainably sourced fish oil (sardine, anchovy, mackerel) with vitamin D3, with no fishy aftertaste. Each batch is tested by International Fish Oil Standards.
8. Best High-EPA Alternative: Wiley’s Finest Peak EPA Omega-3
Costing £35 from Amazon.co.uk, this MSC-certified supplement from wild Alaskan pollock offers a high EPA to DHA ratio (1000mg per serving). Some physicians recommend such formulas for cardiovascular and mood support. The capsules are flavourless but relatively large.
How We Tested and Key Safety Advice
Testing occurred over five months, evaluating taste, odour, side effects (like fishy burps), ease of use, and perceived effects on mood, skin, and joint comfort. Safety is paramount. As Dr Gooneratne emphasises, cod are bottom feeders, so purity and sourcing are critical. Always choose brands that provide full transparency through third-party testing and traceability information to avoid environmental pollutants like heavy metals.
