Cod liver oil contains healthy nutrients, mainly vitamins A and D and omega-3 fatty acids. Cod liver oil supplements are sold in both oil and soft gel capsule forms. Add the oil to smoothies and shakes if you don't want to take capsules. Talk to your doctor before taking cod liver oil to lessen the risk of adverse effects and medication interactions.
Arthritis Relief
Cod liver oil may help relieve arthritis symptoms. The supplement can act as an adjunct to arthritis medications, helping decrease medication dosages. A study in the "Advances in Therapy" journal explains that supplementing with 1 g of cod liver oil daily for three months decreased arthritic symptoms including morning stiffness, pain and swelling in joints, and decreased the overall pain from arthritis.
Vitamins
Cod liver oil contains significant amounts of vitamin D. Some people have difficulty getting enough vitamin D from food sources, especially if they do not drink milk. According to the USDA, 1 tbsp. of cod liver oil provides 1,360 IU of vitamin D. This surpasses the National Institutes of Health guideline of 600 IU daily for adults. Vitamin D is necessary for the body's absorption of calcium, prevention of depression, and prevention and treatment of osteoporosis.
Cod liver oil is high in vitamin A, a fat soluble vitamin. One tsp. of cod liver oil has about 4,500 IU of vitamin A, and the upper limit is 10,000 IU as explained by the Berkeley Wellness Letter. Take the dose of cod liver oil recommended by your physician, as too much vitamin A can be toxic.
Healthy Fats
Cod liver oil is rich in omega-3 fatty acids, which provide numerous health benefits. Eicosapentaenoic acid, or EPA, assists with nerve transmission and in retina formation. EPA and docosahexaenoic acid, or DHA, are helpful in treating symptoms of depression. EPA and DHA also help to prevent inflammation, lessening the risk of cardiovascular disease. A study in the "Journal of Affective Disorders" showed that users of cod liver oil are significantly less likely to have depressive symptoms compared to nonusers. Cod liver oil is best used as a dietary supplement, and should not be used to consume your entire daily allowance of fatty acids or vitamins.
References
- "Advances in Therapy Journal"; Effect of Cod Liver Oil on Symptoms of Rheumatoid Arthritis; Gruenwald, et al.; 2002.
- Berkeley Wellness Letter: Cod Liver Oil
- United States Department of Agriculture: Nutrient Data Lab
- Office of Dietary Supplements: National Institute of Health: Vitamin D
- "Journal of Affective Disorders"; Associations Between Cod Liver Oil Use and Symptoms of Depression: The Hordaland Health Study; Raeder, et al.; 2007.
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