Originating from the cod fish, cod liver oil is the single best animal source of vitamin
D available, according to MedlinePlus, a service of the National Institutes of Health. However, many people do not need to take cod liver oil or other supplements, as their body produces enough vitamin D naturally.
Cod Liver Oil
According to the Office of Dietary Supplements, part of the National Institutes of Health, cod liver oil is an excellent source of vitamin D. A single teaspoon of cod liver oil has 1,360 IU of vitamin D, or about 340 percent of the average daily amount the U.S. Department of Agriculture recommends people take. Other good sources of vitamin D are various species of fish, fortified milk, yogurt and beef liver, but none of them have as much of the vitamin as cod liver oil.
Vitamin D Upper Limits
The Office of Dietary Supplements reports that consuming too much vitamin D can lead to health problems such as anorexia, weight loss and heart arrhythmias. The office recommends that people over the age of 9 get no more than 4,000 IU of vitamin D per day, while those under 6 months should get no more than 1,000 IU, and those between 4 and 8 years old should get no more than 3,000 IUs. Adults should consume no more 10,000 IU.
Other Sources
Few natural foods contain vitamin D, according to the Office of Dietary Supplements. Apart from the fatty flesh of fish, there are limited amounts of it in other foods. However, even if you don't get a lot of vitamin D from foods, your body will naturally create vitamin D when exposed to enough sunlight. Those who do not get enough sun exposure can add vitamin D supplements to their diet, including cod liver oil or oil pills.
Health Benefits
MedlinePlus reports that there are numerous benefits from vitamin D. The vitamin is effective as a medication for high triglycerides, a condition associated with heart disease and untreated diabetes. Vitamin D may also be effective for the treatment of heart disease, and possibly effective for conditions such as high blood pressure, menstrual pain, stroke, weak bones and hardening of the arteries.
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