The cod liver oil of your youth may have lurked in a brown bottle embossed with a fisherman and the catch --- a huge codfish. According to Dr. George Griffing, professor of medicine at St. Louis University, science supports your mother's practice of regular doses of the thick, oily fluid to banish winter colds, rickets and other potential illnesses. Today's cod liver oil comes in tasteless, odorless capsules, and helps you protect and improve your health.
Vitamin D
You need vitamin D for bone health and growth. The vitamin D in cod liver oil works in the same way as the vitamin D that your body makes from exposure to the sun. A deficiency can lead to rickets, a bone disease that Western countries eradicated through nutrition and vitamin D supplementation during the 20th century.
The USDA's 2005 Dietary Guidelines for Americans state that vitamin D intake improves calcium absorption. Vitamin D deficiency is common among older adults and darker-skinned Americans. The USDA suggests supplements as a preventative and remedy. Dietitians Julie Redfern and Angela Illing of Brigham and Women's Hospital note that 1 tsp. of cod liver oil provides 450 IU of vitamin D --- more than 100 percent of the recommended daily intake for people younger than 70. If you take cod liver oil capsules or tablets, do not exceed 2,000 IUs daily --- the safe upper limit.
Vitamin A
The vitamin A in cod liver oil boosts your immune system. Increasing your intake with a dose of cod liver oil may help protect you from colds. Adequate vitamin A is essential for your bones and night vision. Cod liver oil is a rich source of vitamin A, according to the Berkeley Wellness Letter. One tsp. of regular cod liver oil can provide 4,500 IUs, which exceeds the recommended adequate intake for adults and children. Cod liver supplements usually contain less than 1 tsp.; however, you should read the supplement label to find out if the manufacturer has reduced the vitamin A content. The combination of a cod liver oil supplement and vitamin A from food sources in your diet can impair bone growth. For women of childbearing age, it increases the risk of birth defects, according to Berkeley.
Omega-3s
Cod liver oil contains the omega-3 fatty acids eicosapentaenoic, known as EPA, and docosahexaenoic acid, known as DHA. The University of Michigan states that most fish oils contain approximately 18 percent EPA and 12 percent DHA. Increased consumption of DHA and EPA may decrease symptoms of rheumatoid arthritis and Crohn's disease. Omega-3 acids are also anti-inflammatory, which helps to lower your risk of heart problems. MedlinePlus notes that increased DHA consumption may lower high blood pressure. Fish oils also help you lower triglycerides.
References
- PubMed Central: George T. Griffing, MD, "Mother Was Right About Cod Liver Oil", Medscape Journal of Medicine, 2008
- University of California Berkeley Wellness Letter: Cod Liver Oil
- Aetna InteliHealth: Don't Forget Your Vitamin D!
- University of Michigan: Fish Oil and Cod Liver Oil (EPA & DHA)
- Dietary Guidelines for Americans, 2005: Chapter 2 Adequate Nutrients Within Calorie Needs
- MedlinePlus: Fish Oil
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