Cod liver oil is high in beneficial omega-3 long-chain fatty acids, specifically docosahexaenoic acid, known as DHA, and eicosapentaenoic acid, also called EPA. DHA and EPA may lower triglyceride and cholesterol levels; reduce the risk of heart attack, abnormal heart rhythms and stroke; lower blood pressure; and slow the buildup of atherosclerotic plaques, commonly referred to as hardening of the arteries. The American Heart Association recommends that adults consume between 250mg and 500mg of EPA and DHA daily.
Step 1
Increase the absorption of cod liver oil supplements by taking them with food low in omega-6 fats, reports the "Fats of Life" newsletter. The absorption of EPA and DHA is reduced when taken with vegetable oils high in polyunsaturated fats such as sunflower, safflower, corn and canola oils. The linoleic acid in omega-6 fatty acids competes with the omega-3 acids and interferes with their absorption.
Step 2
Choose a cod liver oil supplement with an enteric coating. An enteric coating protects nutrients from harsh stomach acid, allowing the EPA and DHA to reach the intestines for absorption.
Step 3
Eat the fish, rather than take fish oil supplements. A Norwegian study that was published in 2006 in the journal "Lipids" concluded that "fish consumption is more effective in increasing serum EPA and DHA than supplementing the diet with fish oil." The American Heart Association states that two serving of fish per week will give you the recommended daily amount of EPA and DHA.
Tips and Warnings
- Choose purified fish oil supplements, to avoid contamination from PCBs and mercury.
- Too much fish oil may result in blood thinning, bleeding and acts as an anti-coagulant. Talk to your physician before adding any type of supplements into your diet.
Things You'll Need
- High quality cod liver oil
References
- MayoClinic.com: Omega-3 Fatty Acids
- American Heart Association: 2010 Dietary Guidelines
- "Fats of Life" Newsletter: Omega-3s in Fish-Fortified Foods and Supplements: Similarities and Differences
- Nutrtional Supplement Bible: Vitamin Absorption
- PubMed: Enhanced Incorporation of Omega-3 Fatty Acids From Fish Compared With Fish Oils
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