Omega-3 fatty acids have been promoted as cancer preventatives, heart health supplements and remedies for diseases from Crohn's disease to depression. Most people get plenty of one omega-3 fatty acid in their food, but are lacking in the other two. Fish oil supplements such as cod liver oil can help fill in the gaps, but dosing varies depending upon expected outcome.
Omega 3
The omega-3 fatty acids include eicosapentaenoic acid, or EPA; docosahexanoic acid, or DHA; and alpha-linolenic acid, or ALA. Fish oil supplements including cod liver oil are good sources of EPA and DHA, but they do not naturally contain ALA -- for that, you must consume walnuts, canola oil, olive oil and flaxseed or take another supplement. Your body cannot make omega-3 fatty acids or derive it from other fats, so it is important to consume foods and supplements to meet a healthy daily dose.
Recommended Intake
MayoClinic.com says that most Americans get about 1.6 g of omega 3 from their diet, but the vast majority is ALA. Eating fish twice per week will give you your EPA and DHA, but you're likely already getting enough ALA. Most healthy adults only need 0.8 to 1.1 g of ALA and 0.3 to 0.5 g of EPA and DHA per day, but people with certain conditions like high blood pressure, high triglycerides, rheumatoid arthritis and painful menstruation may need more DHA and EPA. Consult your doctor for a dose that's appropriate for you.
Cod Liver Oil
Cod liver oil is exactly what it sounds like -- a fat derived from the liver of a cod fish. It is only one kind of fish oil supplement -- others use mackerel, salmon, sardines, trout and other fatty cold-water fish. Like any other fish oil supplement, cod liver oil contains DHA and EPA, although the concentration may vary by manufacturer -- check the label. It's available as both a liquid and a fluid-filled capsule, and the liquid is usually flavored with lemon juice to mask the taste.
Determining Your Dose
Most cod liver oil contains about 2.8 g of omega-3 fatty acids per tablespoon according to Tufts University's Nutrition/Infection Unit, but it can vary by manufacturer -- check the label. If you are using cod liver oil for a particular condition, consult your doctor for a proper dosage. Before you buy a particular brand, turn the bottle over and examine the Supplement Facts label. Toward the bottom of the chart it will list the total concentration of omega-3s per dose, as well as the individual breakdown for ALA, DHA and EPA. Find one that matches your doctor's recommendation. If you are only using cod liver oil as a dietary supplement, follow the dosing directions on the label.
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