Unveiling the Benefits: Liquid Cod Liver Oil vs Softgels

At Rosita Real Foods, we're passionate about providing nutrient-dense, natural, and high-quality food supplements to suit your lifestyle. Among our treasured products is Extra-Virgin Cod Liver Oil, available in two popular formats – liquid and softgels. Each is teeming with essential nutrients like omega-3 fatty acids, Vitamin A, Vitamin D, along with a host of other health-promoting compounds. However, you might be pondering: which is better? Today, we're delving into the debate between our Cod Liver Oil Softgels and Liquid, unravelling the merits of opting for liquid oil over softgels.

The Foundations of Fish Oil Supplements

Cod liver oil, obtained from the liver of codfish, has been a beloved dietary supplement for centuries, notably revered for its incredible health benefits. Whether it’s enhancing heart health, strengthening bone density, boosting the immune system, or promoting healthy skin, the virtues of cod liver oil are manifold.

According to numerous scientific studies, the omega-3 fatty acids present in cod liver oil – EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid) – support a range of bodily functions. [1] EPA is beneficial for the heart [2] and inflammation response, while DHA supports brain health, [3][4][5] vision, and the nervous system. [6] Furthermore, the naturally occurring Vitamins A and D in cod liver oil are essential for immune function and bone health. [7][8][9][10]

The Allure of Liquid Cod Liver Oil

Though our Softgels and Liquid Cod Liver Oil share an equal footing on nutritional benefits, opting for the liquid form could present some distinct advantages.

Unfiltered Nutrient Absorption

A significant benefit of liquid cod liver oil over softgels is enhanced absorption. When you consume nutrients in liquid form, they bypass the digestion process required to break down capsules, allowing for quicker and more complete absorption. [11] Your body can utilise the nutrients directly, providing immediate health benefits.

Customisable Dosage

With the liquid form of cod liver oil, you can easily adjust your dosage according to your needs, unlike the predefined dose of softgels. Whether you wish to increase your intake on a particularly demanding day, or reduce it based on dietary changes, the flexibility with liquid oil is unparalleled.

Rosita is premium, pure and potent. Therefore, it’s critically important to start slowly, with a lower dosage than recommended. For example, a very small dose every other day, or even once a week, until you can determine how the supplement affects your body and what dosage feels right for you.

More Value for Less

Liquid cod liver oil also presents an economical advantage. A teaspoon of our liquid oil is equivalent to nine of our softgels. A bottle of liquid oil can last up to 30 days with daily use, while a bottle of 90 softgels will last just 10 days if nine are consumed daily (recommended daily intake is 3 softgels per day). Thus, for the same duration, you'd need three times as many softgels as liquid oil, making the liquid form a more cost-effective choice in the long run. With Rosita Real Foods, you're maximising both your health benefits and your budget.

Suitable for Everyone

Liquid cod liver oil is often the choice for those struggling to swallow capsules, like children and the elderly.

The Case for Cod Liver Oil Softgels

While we've underscored the unique benefits of liquid cod liver oil, it's worth noting that our Cod Liver Oil Softgels remain an excellent choice for those seeking convenience and ease of use. Softgels provide several significant advantages, making them a noteworthy choice for many health enthusiasts.

Convenience and Portability

In today's fast-paced world, convenience can be king. Softgels are incredibly portable, fitting easily into your bag, pocket, or desk drawer, allowing for on-the-go supplementation. Whether you're travelling, heading to the office, or simply have a busy schedule, softgels can go wherever you do without the need for refrigeration or measuring spoons.

Eliminates Taste and Smell

Cod liver oil's distinct fishy taste can be a deterrent for some. Softgels offer a great alternative, encapsulating the oil and thereby eliminating any off-putting flavours or smells. This makes softgels an attractive option for those with sensitive palates or those who simply prefer to avoid the taste of fish oil.

Pre-measured Dosage

Each softgel contains a precise measure of cod liver oil, providing a consistent dose of essential nutrients every time. This takes the guesswork out of dosing, which is especially beneficial for those new to taking cod liver oil or those who prefer not to measure out liquid servings.

Long Shelf Life

Softgels generally have a longer shelf life than liquid cod liver oil. The gelatin casing acts as a barrier, protecting the oil from exposure to air and light, which can speed up the oxidation process. This means your softgels stay fresh for longer, ensuring you always receive the highest quality nutrients.

Despite these considerable benefits, when taking a holistic view of nutritional uptake, versatility, and suitability for all age groups and dietary restrictions, liquid cod liver oil still emerges as a formidable contender. Nonetheless, the choice between liquid and softgels ultimately comes down to personal preference and lifestyle considerations.

Trust the Quality

At Rosita Real Foods, quality is at the core of everything we do. Both our liquid and softgel cod liver oil products are sustainably sourced, carefully extracted to preserve all their natural constituents, and rigorously tested for purity and freshness. When you choose Rosita, you are opting for nature’s finest.


Both the Liquid and Softgel Cod Liver Oil from Rosita Real Foods offer a wealth of health benefits. However, the liquid form edges out in terms of absorption rate, dosage flexibility, and suitability for all age groups and dietary restrictions.

So, if you're seeking the most from your cod liver oil supplement, the liquid variant could be your best bet. But remember, the choice between liquid and softgel ultimately boils down to personal preference and lifestyle.



[1] Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life

[2] Periconceptional use of cod liver oil, a vitamin D source, could decrease the risk of CHD in offspring

[3] Does consumption of LC omega-3 PUFA enhance cognitive performance in healthy school-aged children and throughout adulthood? Evidence from clinical trials

[4] Prenatal fish oil supplementation and early childhood development in the upstate KIDS study

[5] Association of fish oil supplementation with risk of incident dementia: a prospective study of 215,083 older adults

[6] Omega-3 fatty acids EPA and DHA: health benefits throughout life

[7] Vitamin D, cod liver oil, sunshine, and phototherapy: safe, effective and forgotten tools for treating and curing tuberculosis infections - a comprehensive review

[8] RBC and WBC fatty acid composition following consumption of an omega 3 supplement: Lessons for future clinical trials

[9] Supplementation with a fish oil-enriched, high-protein medical food leads to rapid incorporation of EPA into white blood cells and modulates immune responses within one week in healthy men and women

[10] Sunlight and vitamin D: a global perspective for health

[11] Food effects on oral drug absorption: application of physiologically-based pharmacokinetic modeling as a predictive tool