Guest post from our friends at Rosita Real Foods

Why is everyone talking about cod liver oil? 

A high-quality cod liver oil (CLO) is one of the most nutrient-dense foods available. CLO has been trending in the health and wellness space where it has undergone a revival, however this natural whole food is something that has been part of ancestral diets for centuries. Cod liver oils are revered in Scandinavia and across Northern Europe for their anti-inflammatory properties, and the use of fish oils in healing dates back to Hippocrates(1)

As a rich source of omega-3, vitamin A and vitamin D, cod liver oil provides pure fatty nutrients that can help to promote skin health, heart health, increase vitamin and mineral absorption and boost the immune system. 

What is an Extra-Virgin fish oil? 

Sustainably-sourced from wild Norwegian cod, Rosita oils use a unique and patented cold-process method to extract and purify the oil which preserves the delicate nutrients that are naturally present in cod livers. This is why we describe our oils as ‘Extra-Virgin’ fish oils. 

Extra-Virgin Cod Liver Oil (EVCLO) means the product is raw, cold-pressed and unrefined so you get the maximum beneficial nutrients. Choosing the natural, wholefoods form over a synthetic version provides vitamins and fatty acids that are more bioavailable and easier for your body to absorb. 

Long vs short chain omega fats 

EVCLO is particularly rich in the essential long-chain omega-3s EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These are essential in the sense that you cannot make them in your body, but you need them to function so they must come from your diet. In addition to EPA and DHA, EVCLO also contains DPA (docosapentaenoic acid), a rare omega-3 fatty acid which has several health benefits. 

It may be tempting to think that you can get all your omega-3 from plants, which contain short chain omega-3 fatty acid ALA (alpha-linolenic acid). ALA is found in flaxseeds, chia seeds, sunflower seeds and other plant-based sources. These are thought to be converted in the body into the longer chain EPA and then to DHA fatty acids which are further down the fatty acid pathway.  However most of the research on this shows that the conversion from short chain to long chain is quite inefficient in the human body, particularly as we get older, which is why natural sources of EPA, DHA and DPA are best for optimum health(2)

Natural sources of long chain omega-3 fatty acids - EPA, DHA and DPA - are found in fish like salmon, sardines, mackerel and cod liver.  Of the long chain omega-3s, EPA and DHA have the most scientific evidence in terms of health benefits, and have been shown to support immune function, brain health, heart health, reduce cancer risk, improve cognition and learning and support healthy ageing(3)(4)

More than just omega-3 

EVCLO contains a complete range of raw omega fats including omega 3, 4, 6, 7, 9 and 11 fats. The therapeutic benefits of omega-3s are well known, but the nutrient profile of some of the rare fatty acids is also part of what makes our oils so special.


Having the right balance of each of the omega fats is also critically important. The wrong ratio of Omega-3 to Omega-6 in modern diets is a major contributor of inflammatory diseases according to recent research(5). Taking a high-quality cod liver oil can help you to rebalance your omega 3 v omega 6 levels, and reduce the impact of inflammatory oils which compete for the same conversion enzymes in the digestive system.  


Vitamin A and Vitamin D 


Vitamin A is essential for immune system health, gene expression, cellular communication, vision and reproduction, and can be fairly difficult to get in the modern diet. Alongside beef liver and lamb liver, CLO is one of the best whole food sources of Vitamin A, and is predominantly in the retinol form. While many people opt for beta-carotene, (the precursor to Vitamin A found in green leafy vegetables, orange root vegetables and yellow fruits), there is evidence to suggest that the conversion into Vit A is less than optimal(6)


Vitamin D is needed for strong bones, muscles, immunity and overall health. The Vitamin D in EVCLO is predominantly in the cholecalciferol (D3) form, which is the form that your body synthesises when you spend time in the sunshine. We need more Vitamin A than Vitamin D, and the naturally-occuring fat-soluble vitamins in EVCLO has been shown to be in an ideal balance for health. 


Our cod liver oil contains all the nutrients that are naturally present in the liver of a living codfish – nothing more and nothing less. We make no attempt to alter the nutritional composition in any way, which makes our products different from other industrially produced fish oils. The nutrient levels are dictated by nature and at Rosita we believe that is how it should be. 

How do I choose between the EVCLO liquid and softgels? 


EVCLO is a pure and natural healthy fish oil and the liquid does have a mild fish taste. Being an extra-virgin fish oil means that we do not heat the oils or remove odours, instead nature determines how fishy the liquid tastes. Most of our customers don’t mind this, however we do understand that some people don’t like the flavour of the liquid form. If you are particularly sensitive to this taste, we offer the same fish oil in a softgel form.


Our EVCLO softgel capsules are well suited to people who need to take their oils on-the-go. EVCLO softgels do not require refrigeration and are small in size and coated in 100% fish gelatin softgel capsule, making them easy to swallow. They work well for children, or those who don’t have access to refrigeration at the time that they take the oil. 


We also have customers who like to use the softgels when travelling or to have with them in the office. The softgels are more expensive per serving however, due to the high cost of production on this item, which is why many of our customers select the liquid oil for everyday use. The liquid is much better value than the softgels, with up to 3 times the amount of omega-3s and fat-soluble vitamins when you compare the two bottles side by side. 


The Softgels were designed for:

- people who travel

- people who don't like the mild taste of the fish oil

- convenience

- children


How do I take Rosita EVCLO? 


We recommend taking this product in the morning as it contains Vitamin D. Taking a teaspoon of EVCLO with some butter or ghee from grass-pastured animals can help smooth out the taste and adds vitamin K2 which aids absorption and which works synergistically with the naturally-occuring Vitamin D. 


Recommended dosage: 

- ADULTS: 1 teaspoon daily or as needed, with food.
- CHILDREN & SENSITIVE INDIVIDUALS: Begin by taking ⅛ to ¼ teaspoon with food and increase if needed


Some people have a heightened taste to the rosemary even though it is added in tiny amounts. Try to take the oil out of the fridge for around 5-10 minutes before consuming. Then shake the bottle gently before use. This helps to mix the rosemary more thoroughly in the oil. The oil can also be mixed in fruit juice. 


Check out our EVCLO range and try the highest-quality, health giving oils nature has to offer.


When foods become remedies in ancient Greece
Conversion of α-linolenic acid in humans: “conversion of dietary ALA into EPA is limited”

3. Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life

4. National Institutes of Health: Omega-3 Fatty Acids
5. How Too Much Omega-6 and Not Enough Omega-3 Is Making Us Sick


6. β-Carotene Conversion to Vitamin A Decreases As the Dietary Dose Increases in Human