First Impressions & Why I Started Taking It

Cod liver oil is one of those supplements that has been around forever.

Long before energy gels, recovery powders, hydration tablets and brightly coloured tubs promising superhuman performance, people were simply taking cod liver oil because it was generally considered good for overall health and joint support.

Research suggests cod liver oil may help support:

• joint health
• inflammation management
• heart health
• recovery
• immune function

…largely thanks to the Omega-3 fatty acids along with naturally occurring Vitamins A and D.

As a runner covering plenty of miles over the years, the idea of supporting long-term durability and recovery made complete sense to me.

I wasn’t looking for:

• instant performance gains
• dramatic improvements
• miracle recovery

More simply:

I wanted something preventative rather than corrective.

Real-World Use Over Time

I’ve been taking cod liver oil capsules consistently for more than five years now.

During that time:

• plenty of running
• plenty of training
• lots of miles
• plenty of impact on legs and joints

…and importantly:
👉 no real joint problems or ongoing issues.

Now, can I prove cod liver oil is the reason for that?
Of course not.

But equally, after years of consistent use alongside regular running, I’m more than happy to continue giving it some credit.

And honestly, that’s probably the best way to view cod liver oil:
not as some magical performance supplement, but as a simple long-term investment in staying healthy and durable.

Ease of Use

Thankfully, modern capsules are a long way removed from the old-school spoonfuls of fishy liquid many people remember from childhood.

I simply take capsules with water every morning and barely think about it.

No taste.
No unpleasant after-effects.
No fishy repeat.
No drama.

Which means:
👉 consistency becomes easy.

And consistency is probably the entire point with something like this.

What Works Well

Simple and easy to take daily

Widely available almost everywhere

Cheap compared to many sports supplements

No noticeable digestive issues or stomach problems

Feels more “natural” than many heavily processed sports supplements

Potential long-term support for joints and recovery

What Could Be Better

Benefits are subtle rather than dramatic

Difficult to directly measure effectiveness

Some enhanced “sports” versions become unnecessarily expensive

Not suitable for vegans

Multi-Vitamin Versions – Worth It?

Over the years I’ve also tried some cod liver oil products with added:

• vitamins
• minerals
• “performance blends”

Honestly?
I noticed absolutely no difference whatsoever apart from the impact on my wallet.

For me, the standard simple version works perfectly well without needing to spend significantly more money on heavily marketed alternatives.

Vegan/Vegetarian Alternatives

One downside is that cod liver oil obviously isn’t suitable for vegans.

However, vegan Omega-3 supplements made from algae oil are now widely available and are generally considered the closest alternative, particularly for providing DHA and EPA Omega-3 fatty acids.

So there are definitely plant-based options for runners wanting similar potential benefits.

Verdict: Would I Continue Taking It?

Absolutely.

Not because it transformed my running.

Not because I suddenly recovered like an elite athlete.

And certainly not because I noticed some dramatic overnight effect.

Instead, cod liver oil falls firmly into the category of:

quietly useful long-term habits.

For me, it’s cheap, simple, easy to take, causes no issues, and seems to fit well within a healthy and sustainable running lifestyle.

Sometimes the most effective supplements aren’t the exciting ones.

They’re simply the ones you quietly take for years while getting on with life.