Cod liver oil and fish oil contain the same beneficial omega-3 fatty acids, but cod liver oil also contains vitamins, A, D and K. Omega-3s are a type of polyunsaturated fat that has anti-inflammatory properties and could help lower your blood pressure and cholesterol levels, reducing your risk of heart disease and stroke. Always talk to your doctor before making any changes to your diet or taking supplements.
Benefits of Omega-3 Fatty Acids --- DHA and EPA
Although there are many types of omega-3s, two are thought to be most beneficial -- eicosapentaenoic acid, or EPA; and docosahexaenoic acid, or DHA. The National Institutes of Health note that EPA and DHA can lower triglyceride levels by up to 50 percent and reduce your risk of stroke by up to 27 percent. Additionally, these two omega-3s may help treat depression, bi-polar disorder and psychosis. Children with developmental delays and attention deficit-hyperactivity disorder, ADHD, have shown improvement with cognitive skills and motor coordination taking supplemental EPA and DHA.
Fish Oil vs. Cod Liver Oil
Choosing which to take -- cod liver oil or fish oil -- depends on the reason you're looking to supplement your diet. Cod liver oil contains very high amounts of both vitamin A and D. If you live in a sunny climate, you may not need additional vitamin D, which your body can manufacture from exposure to sunlight. Too much vitamin D can lead to atherosclerosis, calcium deposits which clog your arteries. High levels of vitamin A are associated with an increased risk of birth defects, so if you're pregnant, fish oil -- rather than cod liver oil -- might be a better choice.
How Much EPA and DHA Do You Need?
When choosing a fish oil supplement, pay attention to the amounts of DHA and EPA, not the total amount of fish oil in the dose. As little as .6 to .7 g each of EPA and DHA might be enough to help with weight loss, but you could need 2 g of EPA and 1.4 g of DHA to lower your blood pressure and as much as 4 g of EPA and 2.6 g of DHA to treat Raynaud's syndrome -- a circulatory disorder. Any combined dose of EPA and DHA over 3 g a day should be discussed with your doctor.
The Risks of Fish Oil
There can be negative consequences to taking too much fish oil. Besides the risks of very high levels of vitamins D and A associated with cod liver oil, too much omega-3 fatty acids can cause bleeding and bruising, as well as preventing blood clots. There is also a risk that too much omega-3s can reduce vitamin E levels and suppress your immune system. People with HIV/AIDS should not take fish oil or cod liver oil without medical supervision.
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