Once given to children to prevent rickets -- a vitamin D deficiency disorder that causes softened, malformed bones -- cod liver oil may also protect the health of your heart and brain. With the growing awareness of the benefits of fish oil, cod liver oil capsules have become available along with the traditional liquid form of this product. When taken as a dietary supplement, cod liver oil may improve your cardiovascular health and reduce your risk of a heart attack or stroke.
Calories and Fat
A 1-tsp. dose of cod liver oil, or 4.5 g, has 41 calories, no protein or carbohydrates and 5 g of fat. The fats in cod liver oil provide many of its health benefits. Cod liver oil includes the omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid, which may support the health of your heart by regulating your heart rate and blood pressure. Cod liver oil may also lower your triglycerides, fats that can cause hardened arteries when they circulate in your bloodstream at high levels. The omega-3 fats in cod liver oil may support normal blood circulation, reduce the joint inflammation of rheumatoid arthritis and prevent macular degeneration, a condition that can cause a loss of vision as you age.
Vitamin D
Your skin produces a certain amount of vitamin D in sunlight; the rest of your recommended intake must come from dietary sources. Cod liver oil is one of the richest sources of this fat-soluble nutrient, which your body needs to absorb calcium and maintain healthy bone development. Getting adequate vitamin D may also prevent seasonal depression, help you maintain healthy blood pressure and reduce your risk of colon, breast or prostate cancer. Each 1 tsp. of cod liver oil provides 450 IU, or international units, of vitamin D. The recommended dietary allowance, or RDA, for vitamin D is 600 IU for men and women between the ages of 19 and 50, and 800 IU for adults over 70.
Vitamin A
A 1 tsp. dose of cod liver oil provides 4,500 IU of vitamin A, exceeding the RDA for healthy adults. The RDA for vitamin A is 2,333 IU for women ages 14 and older and 3,000 IU for men ages 19 and older. Vitamin A supports the health of your skin and the tissues that line the inner surfaces of your body. Vitamin A also contributes to healthy eyesight and reproduction. Vitamin A can be toxic at high levels, causing gastrointestinal disturbances, visual problems, dizziness and damage to your skin. Because cod liver oil is such a highly concentrated source of vitamin A, you should take this supplement in small doses to prevent toxicity. Talk with your doctor about the dose of cod liver oil that's appropriate for you.
Precautions
The recommended dose of cod liver oil may vary according to your doctor's reasons for prescribing this supplement. According to MedlinePlus, taking 3 g or less of a fish oil supplement per day is likely to be safe for most healthy adults. Gastrointestinal side effects of cod liver oil may include diarrhea, nausea, heartburn and indigestion. Cod liver oil may increase your risk of bleeding and interfere with blood sugar control. If you have diabetes, liver disease, high blood pressure or an allergy to fish, consult your doctor before taking cod liver oil or other fish oil supplements.
References
- USDA National Nutrient Database: Fish Oil, Cod Liver, 1 tsp.
- MayoClinic.com; Omega-3 Fatty Acids, Fish Oil, Alpha-Linolenic Acid; Dec. 1, 2010
- University of Maryland Medical Center; Vitamins: Introduction; Feb. 27, 2009
- MedlinePlus; Fish Oil; Nov. 18, 2010
- Institute of Medicine; Dietary Reference Intakes for Calcium and Vitamin D; Nov. 30, 2011
Member Comments