Cod Liver Oil for Pregnancy: Is It Safe?

Cod liver oil used to be the go-to tip for moms-to-be because it was packed with “super” nutrients. These days, we’re a little more cautious. Sure, the omega-3 fatty acids and vitamin D still score points for keeping both mom and baby healthy.
The trouble pops up with vitamin A, which in cod liver oil is the retinol version — the concentrated kind. The amount in a single spoon is enough to raise eyebrows, and if the dose is too high it can increase the risk of birth-related complications. The extra attention usually goes to moms who were already in the high vitamin A lane.
Since baby-making cells turn super sensitive during pregnancy, the safer play is clear: choose a prenatal vitamin or a prenatal with DHA that clearly states its vitamin A content. This helps avoid excess while still scoring enough omega milestones. Pick a prenatal with a softgel DHA ingredient, and you’re in the clear.
Moms who are pregnant often need extra omega-3s for baby’s brain development but worry about toxins. Cod liver oil has become popular, yet it can have too much vitamin A and even liver toxins. One spoonful may give you your daily omega-3 but can also pack dangerous amounts of vitamin A. Why does that matter? Too much vitamin A can harm the baby’s growth and organs.
Cod liver also comes from older fish, which can store heavy metals in the liver. Even packaging that says “viruses are killed” doesn’t guarantee bacteria are gone, leaving some risk behind.

Cod liver oil comes from squeezing the liver of cod fish, and it packs some impressive nutrients:

• Omega-3 fatty acids (EPA & DHA): Support brain, heart, and immune health.
• Vitamin D: Helps maintain strong bones and boosts immunity.
• Vitamin A (retinol): Important for vision, immunity, and reproduction. But the liver-based version can lean too high during pregnancy.

Why Pregnant Women Need Caution With Cod Liver Oil

• Cod liver oil is not unsafe in general, but during pregnancy, the retinol form of vitamin A is the concern.
• Retinol builds up in the body and crosses the placenta.
• Too much can cause birth defects, affecting the baby’s skull, brain, and other organs.
• The safe limit is about 3,000 µg RAE (10,000 IU) daily, and cod liver oil can easily exceed this when combined with prenatal vitamins or fortified foods.

A few softgel capsules or spoonfuls of cod liver oil can quickly take you over the upper safe limit. That’s why doctors often suggest skipping cod liver oil in pregnancy, especially if you’re already using a prenatal supplement.

Even with the vitamin A risk, cod liver oil does provide a few helpful nutrients during pregnancy:

• Omega-3 fatty acids: Support your baby’s developing brain and eyes.
• Vitamin D: Helps prevent rickets in the baby and supports the mother’s bones.
• Anti-inflammatory effects: May lower the risk of pregnancy complications like preeclampsia and gestational diabetes.

Despite these benefits, the same nutrients can be found in safer supplements without the risks tied to cod liver oil.

Safer Picks While Pregnant

For a safe dose of omega-3 during pregnancy, consider these alternatives:

• Purified Fish Oil: Distilled to remove vitamin A. Made from fish flesh, so it gives you DHA and EPA without the liver’s extra vitamin A.
• Algae Oil: A vegan DHA option from seaweed. Provides omega-3 without any vitamin A, safe for vegetarians and vegans.

Apollo Pharmacy stocks a range of cod liver oil supplements. Since these products are rich in vitamin A, they should only be used during pregnancy if your doctor specifically recommends them. Here are some popular options:

A long-standing, trusted brand that provides omega-3 fatty acids (EPA and DHA), vitamin D for bone and immune health, and vitamin A for vision and cellular support. It is often used for general wellness, but because of the vitamin A content, pregnant women should only take it under medical advice. The smaller 300 mg dose makes it easier to manage intake compared to high-strength versions.

A cost-effective choice from Apollo’s in-house range, these softgels are designed for easy swallowing and consistent daily use. They supply omega-3s along with vitamins A and D, which contribute to immunity, vision, and bone health. However, the vitamin A levels mean they are not recommended in pregnancy unless a healthcare provider gives the go-ahead.

This is a high-potency formula intended for people with specific nutritional needs. Each capsule delivers a much larger dose of cod liver oil, providing concentrated omega-3s as well as vitamins A and D. Because the vitamin A amount is significantly higher than standard versions, it is not suitable for pregnant women unless prescribed and monitored by a doctor.

A liquid alternative for those who prefer not to take capsules. It delivers omega-3 fatty acids with vitamins A and D in each spoonful, supporting overall health, immunity, and bone strength. However, because it’s harder to measure exact vitamin A intake with liquid forms, it carries an even higher risk of overdose during pregnancy. Use only under professional guidance.

• Consult your doctor before taking cod liver oil.
• Avoid double dosing: Prenatals often already contain vitamin A.
• Consider safer alternatives: Fish oil or algae oil are better options.
• Check purity: Choose brands tested for mercury and contaminants.

Cod liver oil is nutrient-rich, but during pregnancy, the risks outweigh the benefits. While omega-3 and vitamin D are important, cod liver oil’s high vitamin A content makes it unsafe for most moms-to-be.
The safer route? Fish oil or algae DHA supplements. They support your baby’s brain and eyes without risking vitamin A overload. If you’re still considering cod liver oil, always check with your doctor first.