Fermented Cod Liver Oil: A Traditional Source of Vitamins...

For generations, a daily spoon of cod liver oil was a childhood ritual in Scandinavia, the UK and North America. Grandparents swore by it, even if the taste made children grimace. Today, interest in traditional nutrition has revived cod liver oil, especially fermented cod liver oil made using older, non-heated methods. Live Pine carries the Green Pasture range, including Fermented Cod Liver Oil Capsules (MSC certified, unflavoured). Here is what you should know.

A Brief History of Cod Liver Oil

Coastal communities in Norway, Iceland and Scotland used cod liver oil for centuries, both as food and lamp oil. In the 18th and 19th centuries, physicians began using it for rickets, a condition in which children's bones soften and bend. In the 1920s, researchers including Elmer McCollum identified vitamin D as the factor in cod liver oil that prevented rickets, a landmark in nutrition science. Cod liver oil became a public health staple in many countries for decades afterward.

Calm sea water stretching to the horizon. Photo: Unsplash

What Is Fermented Cod Liver Oil?

Most modern cod liver oil is extracted using heat and then refined, deodorised and sometimes has vitamins added back. Traditional methods were different: fish livers were left to break down naturally over time, and the oil gradually separated and rose to the top, where it was collected. Green Pasture uses a fermentation-based, non-heat process inspired by these older techniques, aiming to keep the oil closer to its natural state.

Feature	Conventional cod liver oil	Fermented cod liver oil
Extraction	Heat and solvents or molecular distillation	Natural fermentation, no high heat
Vitamins	Often added back after refining	Naturally occurring
Taste	Mild, often flavoured	Strong, distinctive
Processing	Highly refined	Minimally processed

Key Nutrients

Vitamin A

Cod liver oil contains preformed vitamin A (retinol), which supports vision (especially in low light), immune function, skin and normal growth. Unlike beta-carotene from plants, retinol does not need conversion, so the body can use it directly.

Vitamin D

Cod liver oil is one of very few natural food sources of vitamin D. Vitamin D helps the body absorb calcium and supports bones, muscles and immune function. Levels in natural fermented oils vary from batch to batch because nothing is added.

Omega-3 fatty acids

Cod liver oil provides EPA and DHA, long-chain omega-3 fats that are structural components of cell membranes, especially in the brain and eyes. Most Western diets are low in these fats relative to omega-6 fats from vegetable oils.

Why MSC Certification Matters

The Marine Stewardship Council (MSC) certifies fisheries that meet standards for sustainable fish stocks, minimal environmental impact and effective management. Choosing MSC-certified fish oils helps support healthy oceans and responsible fishing.

Capsules or Liquid?

Fermented cod liver oil has a strong, characteristic flavour that many people find challenging. Capsules make it easy to take without tasting it. Live Pine also offers related Green Pasture products:

The Weston A. Price Connection

Fermented cod liver oil is closely associated with the work of dentist Weston A. Price, who travelled the world in the 1930s studying the diets of traditional communities. He observed that many groups valued foods rich in fat-soluble vitamins, such as fish livers, organ meats and dairy from grass-fed animals. His observations remain influential among people interested in traditional diets, although modern nutrition science has updated many of the details.

Safety: More Is Not Better

Vitamins A and D are fat-soluble, which means the body stores excess amounts rather than flushing them out. Too much can be harmful:

Vitamin A: excessive preformed vitamin A over time can harm the liver and bones, and high intakes during pregnancy are linked to birth defects. Pregnant women should not take cod liver oil without medical advice.
Vitamin D: very high long-term intake can raise blood calcium levels.
Blood thinning: omega-3 oils may increase bleeding risk at high doses, especially with anticoagulant medication.
Fish allergy: avoid if allergic to fish.

Follow the label serving size, avoid combining multiple vitamin A sources without checking totals, and ask your healthcare provider, especially if you take other supplements or medications. A blood test can tell you your vitamin D status.

Frequently Asked Questions

Is cod liver oil the same as fish oil?

No. Regular fish oil is made from the body of oily fish and is mainly a source of omega-3s. Cod liver oil comes from the liver and also provides vitamins A and D.

Why does fermented cod liver oil taste so strong?

It is minimally processed and not deodorised, so it keeps its natural, intense flavour. Capsules avoid the taste.

Can children take it?

Cod liver oil has a long history of family use, but children's vitamin A and D needs are lower. Ask a paediatrician for an appropriate amount.

How to Take It

Take capsules with a meal containing some fat for better absorption.
Be consistent: daily intake matters more than occasional large amounts.
Store in a cool, dark place, tightly closed.
Many people take more in winter, when sunlight and natural vitamin D production are lower, but check with a professional first.

The Takeaway

Fermented cod liver oil is a traditional food that naturally provides vitamins A and D and omega-3 fats. Used thoughtfully and within recommended amounts, it can be part of a nutrient-dense diet. Learn more in our article on vitamin D and our guide to butter oil and vitamin K2.

Disclaimer: This article is for general educational purposes only. These statements have not been evaluated by the Food and Drug Administration. Live Pine products are not intended to diagnose, treat, cure or prevent any disease. Always consult a qualified healthcare professional before starting a new supplement, especially if you are pregnant, nursing, taking medication or managing a health condition.