Supplementing with Rosita Extra Virgin Cod Liver Oil for new Wahls Warriors
Learn about dosing recommendations for those also eating liver, how to discern a quality cod liver oil from highly processed fish oils, and why Rosita is an integral part of the Wahls Protocol®.
If you’re a new Wahls Warrior using real food to address your autoimmune health issues, you may need some time to adjust to all the ancestral meals and supplements – first to understand and then to consume them as you heal.*
One essential and unique food supplement that may be unfamiliar to newbies is Rosita Extra Virgin Cod Liver Oil .* I get many questions from folks on my protocol about balancing their dosing when they’re also eating beef liver.
Wondering why the need to supplement if you’re already eating more whole foods?
I do want to let you know that the team at terrywahls.com does receive a small affiliate commission for any product ordered through Rosita Real Foods. This is part of how we are able to produce so many informational resources at no cost to you. If you’re not comfortable with an affiliate link—no worries, I hope that you do find the information shared to be beneficial!
In my revised and expanded book, “The Wahls Protocol,” I cover why adding a premium cod liver oil supplement (that’s not molecularly distilled) to your routine is necessary, because even when we eat grass-fed meat and wild-caught fish, we still might not be getting enough of these powerful and rare nutrients:
“Your brain needs DHA to make myelin. EPA is very helpful in lowering inflammation. You can see why anyone with MS or another autoimmune condition would benefit greatly from these compounds!… Cod liver oil (also) maximizes content of fat-soluble vitamins A, D… if you are not consuming liver, cod liver oil is an excellent way to get some retinol as well as vitamin D in your diet.”
To shed more light on the topic, I want to focus on Rosita, an integral part of my protocol that’s the only raw and unprocessed cod liver oil on the market.* It provides a full spectrum of omega fatty acids (especially DHA and EPA) and vitamins A and D, all wild-caught and bottled in Norway by the Rosita family.
In this interview, I speak with Dan Corrigan, a co-owner of Rosita USA. Dan is a pioneer of the real food movement, a supplement maker — and he helped develop and launch the very precious Rosita Extra Virgin Cod Liver Oil.
As I say in the interview video, food is just so much better than relying on supplements. And I consider Rosita a food! I take this brand every day as part of my self-care routine and value it as part of my healing journey.* I choose Rosita because it’s raw, not processed. It’s not heated, so the essential fatty acids and vitamins A and D that are so crucial to my protocol remain fresh and intact.*
Dan shares more information on these wonderful factors during our interview (Like me, he’s a survivor of a life-threatening health condition who uses his knowledge and experience to help others!). We also cover:
- How the Norwegian Rosita Real Foods family creates completely unprocessed cod liver oil
- Why an unprocessed, unheated cod liver oil is key to preserving fragile, naturally-occurring omega fatty acids and vitamins
- Dosing recommendations for new Wahls Warriors who are also eating liver*
- How to take Rosita Extra Virgin Cod Liver Oil as part of your wellness regimen
- Benefits of retinol (real food vitamin A) for skin and cellular health*
- How to discern a quality, raw cod liver oil from a highly processed fish oil
- Which is right for you, Rosita Cod Liver Oil liquid or capsules?
You’ll find the transcript below the video player.
Transcript:
Dr. Terry Wahls:
Hello, Wahls Warriors. So many of you ask what it is that I do every day. And that’s why I’m so pleased to bring to you my sponsors, Dan Corrigan from Rosita Foods. Now I use Rosita Cod Liver Oil every day, as part of my self-care routine because it is some of the best omega-3 fatty acids that I can find. Now, the interviews that I do with my Wahls Protocol Seminar Sponsors are a great way to tell you what it is that I do, every day, as part of my self-care routine. So let me introduce Dan, and we’ll get started.
Hi, Dan. It’s so great to have you come back again. Now, I know not everyone has heard your story. You have such a compelling story. So could you share with my tribe your own healing journey?
Dan Corrigan:
For sure. And I’m glad to be here. Thanks for having me. Always excited to talk with you, a fellow-minded real food warrior out there. So yeah, my story really began in my 20s. My health really took a downward spiral. And I was just desperate for answers. And, really, the root of my issues were gut-related. And then, but, during trying to figure everything out, it really led me to food, and how powerful healing food is, just generally speaking. So I was able to recover my gut health. Then, through food and dietary interventions, I was able to recover my overall health, which was just… Basically, it took about 10 years. So I don’t want to see… And really, that’s what motivated me, is, I don’t want to see other people take 10 years to recover their health.
Dr. Terry Wahls:
And then, as part of that, you discovered the benefits of Extra Virgin Cod Liver Oil.
Dan Corrigan:
Yeah, it-
Dr. Terry Wahls:
Let’s talk about that.
Dan Corrigan:
Exactly. Yeah, so one of the real components of trying to get nutrients from your food is, we know that, in traditional cultures, they had consumed high levels of fat-soluble vitamins. And one of those is vitamin A and D. And what was the challenge for me, at the time, was I was looking for a really high-quality Cod Liver Oil. And there was really nothing out there that really resonated with me. And, at the time… This was about a decade ago.
Rosita was producing something called Ratfish Liver Oil, which was crazy, and intriguing. But the way they were producing it was this fresh, raw, unprocessed Ratfish Liver Oil. So I ended up flying out there, and meeting them, and checking out… They have their own fishermen. So it really unique operation they had going. And I said, “Hey, nobody really knows about ratfish liver oil. Could you produce a raw cod liver oil?”, the same way that they were producing ratfish oil, because I knew that the healing properties of getting a cod liver oil and the weariness of some people have of cod liver oil, that it was so important for them to, kind of, use their same process to produce a cod liver oil in the manner. So we helped them launch that.
Dr. Terry Wahls:
And so, to the Wahls Tribe, what I want you to hear is that this is raw. It’s not processed. It’s not heated up. So you’re not damaging the essential fatty acids, because you may get three fatty acids. They’re actually quite fragile, and are easily heat-damaged. So, you want a little bit more about the benefit of the process that they’re using?
Dan Corrigan:
For sure. Yep. So you know, it’s funny. If you go to the store, and if you were looking for… I’ll use an example of bread. If you find a Wonder Bread, like a light, white, bread, you could feel, and it looks different. It feels different. And it’s obviously that’s a highly-processed product. Right? And then if you were to go… I had a farmer that I would go to in Michigan that they grew their own grain, ground it up, and made this loaf of bread that is basically as heavy as a bowling ball. I mean it was this nutrient-dense product that… It didn’t have nutrient facts. But I knew that I was getting something of high quality. It cost more, weighed more. It had different texture and feel. But, unfortunately, when you go to the store, and you look at the shelf and there’s cod liver oil, there’s no way to really discern the difference.
So what makes Rosita unique is they’re the only company that’s producing a fresh, raw cod liver oil. And, like you said, other products are highly-processed.* They’re not only using heat. But they’re doing… So the molecular distillation is basically, the of the oil to remove impurities. They’re using alkali refining, bleaching. They’re doing all sorts of things that we have no idea that’s happening because you just look at the bottle. And you say, “Hey, cod liver oil, cod liver oil. Oh, this one’s cheaper.” And you don’t have any idea that one is being processed. And then, at the end, the processed ones, they’re adding in synthetic nutrients. So the whole mystique about cod liver oil is getting something that’s from nature.
So Rosita, it’s fully raw. They don’t use any heat. They’re not stripping anything out. The only thing that Rosita does is lightly filter the oil to remove contaminants. And then they add in a natural antioxidant to ensure that, when you get your bottle, it’s as fresh as the day it was processed.
Dr. Terry Wahls:
And, again, I want to remind everyone that, when you’re heating molecularly distilled, you’re introducing the possibility of damaging the oil, causing trans-fats, and breaking it down. Some of the nutrients that Dan is referring to is retinol, pre-made vitamin A, which is very helpful in vitamin D. Now, we can make vitamin D through our skin with sunlight. But we can’t make vitamin A through our skin. We’re going to have to eat that. We can convert it from the beta-carotenoids in vegetables. But we are less effective at that. That depends, of course, on your genetics.
Now we have a few more questions. So, tell me more about once I get this Rosita Cod Liver Oil… I see you have two ways I can get it, as capsules or as liquid. Why might I choose the capsules or the liquid, and how would I take them?
Dan Corrigan:
Yep. Great question. So, yep. So Rosita produces liquid and capsules. The capsules… I’ll start with them, is number one, some people take the capsules just because they don’t like the taste of cod liver oil. So cod liver oil, couple things. One is most people, especially if they’re coming from a low fat-type mindset, they’re not used to consuming fat. So their taste buds are not accustomed to taking fat off a spoon, let’s say. And then the other part of it is, it does have a mild fishy flavor. So some people do not like that.
So the softgels are easy to consume, without the taste or the oil feel. And the other advantage of the softgels is that you can store them at room temperature. So you don’t have to worry about putting them in the refrigerator. And it travels well. So you don’t have to worry about opening up your luggage and finding cod liver oil all over. So the softgels are great for traveling, great for people that want to avoid the taste.
And, the liquid, once you open the bottle of liquid, and introduce oxygen into the bottle, it has to be refrigerated. And, because like you said, the polyunsaturated omega-3 fatty acids are somewhat fragile. So it’s best to keep it refrigerated for better shelf life. And then, on that side, we normally recommend, for most people, just a half teaspoon a day. And that’s all you need. So, it’ll provide the vitamin A, vitamin D and then, of course, the omega-3 fatty acids.
Actually, what’s unique about Rosita… I should point this out… has the full spectrum of (omega) fatty acids. So it’s not refined just to have one type of fatty acid. Other fish oils may be refined and only provide one type. Rosita’s going to give you a whole full spectrum of fatty acids, just as they occur in nature. Nothing changed.
Dr. Terry Wahls:
So if I’m taking the liquid, it’s a half to teaspoon. If I am taking the capsule, is that one capsule?
Dan Corrigan:
Yep. So, basically, the equivalent is, if you said one teaspoon liquid is nine softgels. So a half teaspoon would be about four softgels.
Dr. Terry Wahls:
About four softgels.
Dan Corrigan:
So they’re very, very small, easy. My kids, when they were young, would just take a capsule and chew on it. My dog likes to chew on them.
Dr. Terry Wahls:
Okay. Really, really great. And does this vary, according to my underlying health concerns, from your point of view? If I’m just wanting to prevent trouble, or if I already have trouble and I have an autoimmune problem such as MS, does the amount of cod liver oil that I should take vary?
Dan Corrigan:
For sure. And, I think the one thing to note is cod liver oil is going to provide vitamin A. And so you know, this is a critical nutrient.* And most people are deficient because, if they’re not eating, let’s say, liver on a regular basis, and, like you said, if you’re eating vegetables, beta carotene, you’re only going to convert so much of that. So most people are running in a deficit. And so, while most people are at a deficit, and it’s important to consume vitamin A, either through a beef liver or a cod liver oil, you can do too much.*
So, I think it’s important to note that you can safely, for most people, safely take a teaspoon a day (under the guidance of a certified healthcare practitioner)*. And that’s fine. But we wouldn’t want to recommend anything more than that, especially if you are eating other sources of vitamin A, like I said, beef liver, then you might adjust the dose of the cod… Then you say, “Okay, a half teaspoon is fine for me, because I’m already getting some other vitamin A.” But you’re taking the Rosita or the full spectrum of omega-3 fatty acids, as well.
Dr. Terry Wahls:
Okay. So Wahls Warriors, if you’re following my advice, and you’re actually eating your liver, six to eight ounces a week, then, we’re reducing the cod liver oil. And I’ll tell you, because I do eat liver once a week, I’ll have just one capsule a day, for that very reason. So I’m getting my full spectrum fatty acids. Again, I’m getting a slightly lower dose of the retinol.
Food is just so much better than relying on supplements. And I really consider the Rosita Cod Liver Oil as food, as opposed to a refined supplement. Now, if I’m using the liquid, what’s that going to taste like?
Dan Corrigan:
Yep. So you know, it’s been great going to conferences and having people try it, right in front of me. Some people make a squinty, frowny face. And other peoples’ faces light up, and they pour it on their salad, like salad dressing, which I personally don’t do. Some people refer to it as more buttery. So, again, it’s really a personal preference. I think it is a… When people have tried other cod liver oil, and then the try Rosita, it is a big difference, in terms of, people will say it’ll taste like sushi, like a fresh fish. So you’re tasting-
Dr. Terry Wahls:
Yeah, it’s very light.
Dan Corrigan:
… the freshness. It’s a full flavor. But I think it’s fully palatable. And, sometimes, what we recommend is people to start off with maybe a quarter teaspoon, or a couple of drops, just to acclimate the taste. Then, within a week, a half teaspoon goes down real easy.
Dr. Terry Wahls:
Yeah. I think the sushi analogy is very appropriate. If you enjoy sushi, this will feel very, very comfortable. Dan, do you want to talk a little bit about the benefits of retinol, or do you want me to cover that?
Dan Corrigan:
Yeah. I mean, I think the… You know, it’s funny. From my perspective is there’s a lot more… We get bombarded by the news of vitamin D. And I think viitamin A is definitely underrated and under-appreciated. And, since you’re the doctor, I will let you extol the benefits of vitamin A. So just know that Rosita is not fortifying, unlike other cod liver oil. So you’re getting just how it is in nature. Like you said, it’s a real food source of retinol in your diet.
Dr. Terry Wahls:
So retinol is going to be very important for skin health. It’ll be very important for how your cells reproduce and multiply. So will they become dysplastic, or precancerous, or cancerous?. If you don’t have enough vitamin A, you’re more likely to develop that dysplasia or precancer. Retinol is very important in your immune cells’ ability to protect yourself from infection. That’s the external threat. And to protect yourself from dysplasia or cancer, that is the internal threat. And excess toxicity can be a problem. And that’s true for basically all of our nutrients, including water. And insufficiency is a problem, which is one of the reasons I like to see people get some retinol through liver, and through cod liver oil, and through vegetables that are deeply pigmented.
I know some of the folks in the carnivore diet talk about eating a pound of liver a week. And, while that’s not going to kill you acutely, it makes it a bit more likely that long-term, you’ll get yourself into trouble. If you stay in the six to eight ounces of liver, and a capsule of cod liver oil a day, you’ll be fine. If you’re not eating liver, having a teaspoon of cod liver oil in the three to four capsules, I think, would be another alternative strategy.
Dan Corrigan:
Can I interject something about the Paleo. Some people may be overdoing on the liver side. I know a prominent person in the Paleo community that, they were feeding their pet liver. And they noticed there was more vibrant health in the pet. But they kept feeding liver, like every day, to the pet. And, within basically, a month, that vibrant pet started a downward spiral in health. And it started getting pretty sickly. And, basically, they realized, “Okay, it’s too much.” So, yes, you can do too much. And you don’t need to be eating liver every day, or a pound of liver a week, or anything like that.
Dr. Terry Wahls:
You know, even our carnivore dogs, wolves, they will go out in the hunt, in the pack. Yes, they will eat the liver, the heart meat organs. But they’re also eating some of the muscle meat. So not relying, solely, on the organ meat. And, again, I’ve been talking to my colleagues, in the carnivore diet, to lower and moderate their intake of organ meats, which is sort of shocking that I was saying that. But-
Dan Corrigan:
Funny. Yeah.
Dr. Terry Wahls:
… six to eight ounces a week is the correct amount. So, if you have any tips on taking care of the Rosita oil, once you get it.
Dan Corrigan:
Yep. So yeah, that’s a great point. Since Rosita is very unique, and it is a fresh raw product that’s not gone through this 10-step refining process, the liquid, when it comes, it’s good to, like I said, refrigerate it. And then, when you take it out of the refrigerator, since it has the full spectrum of fatty acids, since there’s still stearins, and saturated fats… There’s all sorts of goodness in there. Then, when you take it out, sometimes, it’s cloudy. That’s totally natural and normal. And what we tell people, set it on the counter for a few minutes, five minutes. Let it, kind of, warm up a tiny bit. And then just shake the bottle, just for a few seconds to distribute those fats.
So, when you’re buying a processed fish oil, or cod liver oil, they’re stripping all that out. So you don’t have to do that. So it’s really easy, consumer-friendly. But we like having the real thing. And it’s almost like a raw milk, where the cream comes to the top, that the Rosita, the fats will separate. So all you have to do is shake it up, pour some on a spoon, take it, put the cap back, and put it back in the refrigerator.
And, once the bottle is open, on the liquid side, we say, try to consume that within a 60-day window, because if it’s tucked in the back of your fridge for a year, it will degrade. So, just like any fresh product, that if you find it and say, “Oh, I should take this again,” maybe it’s better off buying a new, fresh bottle, and then… But, if you have a sealed bottle, it will last… It will have the date on the bottle, how long it’ll last. So then you can safely take that, after a year or so.
Dr. Terry Wahls:
Now I, I think we should also talk about the capsules, because we want to store the capsules in the refrigerator or in the-
Dan Corrigan:
The capsules are best non-refrigerated, so outside and just in a cool, dark place. And the only reason we say that is the capsules are made with a fish gelatin. So it’s a natural gelatin in softgel, itself. And, if it’s too cold, it can create permeability. So you can have leaky capsules. So it’s best just at room temperature. And that’s all you need to do with the capsules.
Dr. Terry Wahls:
Okay. Dan, as always, I love chatting with you. I love hearing your story in Wahls Warriors. Again, I love the fact… Because you ask me all the time, “What is it that I do? What is part of my self-care routine?” That is why I’m so thrilled to bring these interviews to you. Yes, Rosita Real Foods is a Wahls Protocol Seminar Sponsor. But I use these products every day, and certainly value them as part of my healing journey in my healing routine. Now, I invite you to please, in your comments below, tell us what did you learn? What’s the one thing that you’re going to change about your self-care routine? And then, please go over to my website terrywahls.com, download the one-page summary of the Wahls Diet, terrywahls.com/diet. And be sure that you also sign up for my newsletters, so you can hear the latest offers in the latest research updates, and get links to the new blogs, as they come out.
And, once again, Dan, thank you, so much, for joining me today. And thank you for all the wonderful work that you do at Rosita Real Foods.
Dan Corrigan:
Thank you, Dr. Wahls. I appreciate it.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
About Rosita Real Foods:
Rosita Real Foods is a small, family-run company based in Norway that provides wild-caught, raw and unprocessed fish liver oils. The company is made up of old-time, genuine Norwegians and fishermen who know all about fish liver oils. Rosita follows sustainable hand-caught fishing practices using an open boat with a shelter deck on the crystal clean Norwegian fjords. They handcraft their oils in small batches under the total absence of chemicals and heat. Therefore, the oils retain all of their original fat-soluble nutrients and fatty acids in their natural form.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
