Cod liver oil, as its name suggests, is oil extracted from the liver of cod. It is rich in Omega-3 fatty acids. You can also get omega-3 from eating foods such as tuna, herring and mackerel and by taking a supplement such as Seven Seas Cod Liver Oil One A Day although supplements should not replace a balanced diet and healthy lifestyle.

As well as omega-3, cod liver oil is also a reliable source of important nutrients including vitamin A & D. These important nutrients play a crucial role in your body.

Vitamin D supports the maintenance of normal bones and muscle function, and contributes to the normal function of the immune system.

A source of Omega-3

Two of the most important omega-3 fatty acids contained in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Your body can’t make them from scratch; they can be converted from alpha-linolenic acid (ALA), which is another omega-3 fatty acid, however this conversion can be inefficientvitamin D1 and therefore it is best to make sure that DHA and EPA are included as part of a balanced diet. This is why both adults and children should aim to consume two portions of fish a week, one of which should be oily. Additionally, you can also top up your diet withregular supplementation with a cod liver oil food supplement.

A source of Vitamin D

Vitamin D helps to regulate the amount of phosphate and calcium absorbed by the body and helps to keep bones, teeth, and muscles healthy.

Vitamin D is made by our bodies in reaction to sunlight on our skin. Most of us should be able to get vitamin D from sunlight from late March/April to the end of September. However, between October and early March we do not get any vitamin D from sunlight. In these months everyone should consider taking a daily supplement of vitamin D2.

How Much Do I Need?

In a change to previous advice, the Scientific Advisory Committee on Nutrition is now recommending a Nutrient Reference Value (NRV) for vitamin D of 15mcg, throughout the year, for everyone in the general UK population aged 4 years and above.

The NRV of 5mcg for the general UK population includes pregnant and lactating women and population groups at increased risk of vitamin D deficiency.

Breastfed babies from birth to 1 year of age should be given a daily supplement containing 8.5 to 10 micrograms of vitamin D to make sure they get enough. Formula-fed babies should not be given a vitamin D supplement until they're having less than 500ml (about a pint) of infant formula a day, as infant formula is fortified with vitamin D2.

Children aged 1 to 4 years old should be given a daily supplement containing 10 micrograms of vitamin D2. If you are concerned please speak with a healthcare professional.