Do I Have To Take Cod Liver Oil If I Eat Salmon A Lot?

Cod liver oil and salmon are both good sources of vitamin D, but cod liver oil has more. Each 1 tbsp. of cod liver oil has three times the vitamin D contained in one serving of salmon. Both salmon and cod liver oil have their advantages and disadvantages.

Function

Vitamin D is a fat-soluble vitamin that is essential for strong bones. Without sufficient vitamin D, bones become thin, brittle or misshapen. Getting enough vitamin D prevents rickets in children and osteoporosis in adults. As of 2011, research suggests vitamin D may also play a role in the prevention of Type 2 diabetes, high blood pressure, multiple sclerosis, some cancers and other medical conditions. Both cod liver oil and salmon also contain omega-3 fatty acids, which are important for heart health and have been linked to lower rates of depression, according to registered dietitian Joan Salge Blake, a spokesperson for the American Dietetic Association. The University of California-Berkeley Wellness Letter reports omega-3 fatty acids may also ease the pain of arthritis and improve joint stiffness.

Cod Liver Oil

Cod liver oil is available in bottled form or as capsules. In the 1950s and 1960s, many people gave cod liver oil to their children to prevent rickets, but now it's easiest to take the supplements, Blake says. If you don't like the taste of fish, cod liver oil supplements are an easy way to get adequate vitamin D and heart-healthy omega-3. Cod liver oil is also inexpensive compared to salmon. Both the bottled and capsule forms of cod liver oil may contain high levels of vitamin A, which can weaken bones and cause birth defects. Salmon, on the other hand, doesn't have much vitamin A.

Salmon

Salmon is a fatty, cold-water fish rich in omega-3 fatty acids and vitamin D. Few foods naturally contain vitamin D. Salmon also contains important nutrients not found in cod liver oil. Blake notes salmon is an excellent source of protein and contains selenium, potassium, phosphorus and B vitamins. It's been shown that wild-caught salmon, especially wild Alaskan salmon, has higher levels of vitamin D than farm-raised salmon, Blake notes, but wild Alaskan salmon can be expensive. To preserve the omega-3s, it's important not to overcook salmon, as high heat may damage its heart-healthy properties, advises Blake.

Bottom Line

If you eat salmon three times a week, there's no need to take cod liver oil, says Blake. On the other hand, cod liver oil is less expensive than salmon and more convenient that cooking a salmon fillet. Keep in mind there are other ways to get vitamin D. It's called the "sunshine vitamin" because the body produces vitamin D when the sun's rays strike the skin. It takes 15 minutes of sun exposure on bare skin without sunscreen to meet your daily requirement of vitamin D. As long as you eat a lot of salmon, you'll get plenty of vitamin D and omega-3 fatty acids without downing cod liver oil or waiting for a sunny day.