Cod Liver Oil Liquid vs Vegan Omega 3 Oil: Which to Choose?
By Nature's Best | Published: 2026-11-03
Category: Buying Guides
Compare cod liver oil liquid and vegan omega 3 oil on omega-3 content, vitamins A and D, format, and diet. Use clear decision rules to pick the right one.
Quick answer
Choose cod liver oil liquid if you eat fish, want naturally occurring vitamins A and D alongside omega-3s, and prefer a high-strength liquid. Choose vegan omega 3 oil if you avoid animal products, already get enough vitamins A and D, or want a plant-based supplement with a lemon flavour.
What each liquid delivers per serving
The two products are not interchangeable spoon for spoon. Nature’s Best Cod Liver Oil Liquid with Natural Lemon Flavour provides 1,035 mg of total omega-3 fatty acids per 5 ml serving. The Vegan Omega 3 Oil delivers 100 mg EPA and 500 mg DHA per 5 ml, from 4,885 mg of microalgae oil. That means the vegan option gives a concentrated DHA dose with less EPA, while the cod liver oil gives a broader omega-3 total that includes EPA and DHA in a naturally occurring ratio.
Neither product lists vitamins A and D amounts in the supplied catalog facts, so check the label if those vitamins are your main reason for choosing cod liver oil. The absence of those figures in this comparison is a limitation, not a reason to assume they are missing.
Diet, format, and daily practicalities
Cod liver oil is animal-derived, so it does not suit vegans or anyone avoiding fish. The vegan oil is plant-based and lemon flavoured, which matters if you want to take it straight off the spoon. Both are liquids, so both suit people who struggle with capsules, including children and older adults, but the cod liver oil is described as high-strength and the vegan oil as a lemon-flavoured oil for spoon use.
Price is not a reason to choose one over the other on its own: the cod liver oil is listed at USD 8.10 and the vegan oil at USD 11.67 in the catalog, but serving size and bottle size vary by option. Compare cost per 5 ml serving using the size you would actually buy.
Where each option falls short
Cod liver oil liquid is not suitable for vegans, people with fish allergies, or anyone who already takes a separate vitamin A supplement and has been told to avoid extra retinol. The vegan oil is not a like-for-like replacement for cod liver oil if your goal is a broad omega-3 spectrum with naturally occurring vitamins A and D, because it provides only EPA and DHA from algae and no stated vitamins A or D.
If you need a precise vitamin A or D dose, neither product’s supplied facts give it, so read the label or ask a healthcare professional before relying on either for that purpose.
Decision rules for choosing between the two
- If you eat fish and want vitamins A and D from the same spoon: Choose cod liver oil liquid. It is animal-derived and supplies omega-3s in a high-strength 5 ml dose, with lemon flavour to make it easier to take. Check the label for vitamin A and D amounts if those are your priority.
- If you follow a vegan or plant-based diet: Choose vegan omega 3 oil. It is plant-based, lemon flavoured, and gives 500 mg DHA plus 100 mg EPA per 5 ml. Do not assume it covers vitamins A and D; those are not stated in the supplied facts.
- If you struggle with capsules: Either liquid works, but the cod liver oil is described as suitable for children and the elderly who have difficulty swallowing capsules. The vegan oil is also taken straight off the spoon. Measure with the supplied spoon or a 5 ml measuring spoon to keep the dose consistent.
- If you want a specific EPA-to-DHA balance: The vegan oil is DHA-heavy (500 mg DHA to 100 mg EPA). The cod liver oil gives a total omega-3 figure of 1,035 mg but does not split EPA and DHA in the supplied facts. If EPA matters to you, check the cod liver oil label for its EPA figure before buying.
Product facts at a glance
- Cod Liver Oil Liquid with Natural Lemon Flavour: 5 ml provides 1,035 mg total omega-3 fatty acids in a lemon-flavoured liquid. A single teaspoon gives a high omega-3 total, which suits anyone who wants to avoid several capsules.
Cod Liver Oil Liquid with Natural Lemon Flavour - Vegan Omega 3 Oil: 5 ml provides 100 mg EPA and 500 mg DHA from 4,885 mg microalgae oil. The DHA-heavy profile suits plant-based diets and anyone prioritising DHA for brain and vision support.
Vegan Omega 3 Oil
Who each option fits
Best for
- Fish eaters who want a high-strength omega-3 liquid with naturally occurring vitamins A and D
- People who prefer a lemon-flavoured liquid over capsules
- Vegans and vegetarians who want a plant-based DHA-rich omega 3 oil
Not for
- Vegans or people with fish allergies (cod liver oil)
- Anyone who needs a guaranteed vitamin A or D dose from the same product (neither product states amounts)
- People who want a cod liver oil alternative with naturally occurring vitamins A and D (vegan oil)
