In Northern Europe, cod liver oil has long had a reputation for relieving rheumatism and soothing stiff muscles. In the early 1900s researchers established cod liver oil's ability to prevent the childhood bone disorder rickets. The nutrients in this oil may have other health benefits, too. Cod liver oil is not the same as fish oil. Fish oil comes from the body of fish, not the liver, and has different nutritional qualities and safe dosage levels.
Nutrients
Cod liver oil is among the richest food sources of vitamins A and D. A 1-tsp. serving of cod liver oil contains 4,500 international units (I.U.) of vitamin A and 450 I.U. of vitamin D, according to the U.S. Department of Agriculture's National Nutrient Database. The recommended dietary allowance, or RDA, for vitamin A is 3,000 I.U. for men and 2,310 I.U. for women. For vitamin D, the RDA is 600 I.U. for men and women. Cod liver oil also contains some of the beneficial omega-3 fatty acids fish body oil contains: eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. A 1-tsp. serving of cod liver oil provides 0.3 g EPA and 0.49 g DHA.
Potential Health Benefits
The vitamin A in cod liver oil supports the immune system, vision and reproductive function. Sufficient vitamin D, a nutrient abundant in cod liver oil, may help prevent some types of cancers, such as breast cancer and colon cancer, according to results of a study published in the February 21, 2011 issue of "Anticancer Research." Cod liver oil's omega-3 fatty acids may also benefit those with depression. According to a article published in the "Journal of Affective Disorders" in August 2007, study participants who took cod liver oil were significantly less likely to experience symptoms of depression than those who didn't use this oil.
Dosage
A daily dose of 1 tsp. cod liver oil per 50 lbs. body weight is safe for most people, notes Michael Downey in an article for "Better Nutrition" of June 2003. Vitamins A and D are fat soluble, meaning the body can't flush out the excess and, therefore, overdose is possible. If you frequently consume foods rich in vitamin A, such as beef liver or carrot juice, avoid cod liver oil. If you live in a sunny climate, reduce your cod liver oil intake in summer.
Precautions
If you are allergic to fish or you are pregnant or nursing, don't take cod liver oil. This oil can thin the blood, so talk with your health care provider before taking cod liver oil if you have a bleeding disorder such as hemophilia or take anticoagulants such as aspirin or warfarin. Also consult a health care provider before taking this oil if you take hormone medications or have diabetes, heart disease, liver disease, kidney stones, overactive parathyroid, sarcoidosis or asthma.
References
- The Weston A. Price Foundation; Cod Liver Oil: The Number One Superfood; Krispin Sullivan; June 29, 2002
- USDA National Nutrient Database: Fish Oil, Cod Liver
- National Institutes of Health: Office of Dietary Supplements: Vitamin A
- National Institutes of Health: Office of Dietary Supplements: Vitamin D
- "Medscape Journal of Medicine;" Mother Was Right About Cod Liver Oil; George T. Griffing; January 2008
- "Journal of Affective Disorders;" Associations Between Cod Liver Oil Use and Symptoms of Depression; Raeder MB, August 2007
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