Derived from the livers of cod fish, cod liver oil is popular as a dietary supplement for both children and seniors. Along with supplying high levels of vitamin A, cod liver oil may help reduce inflammation in arthritis due to its omega-3 content, according to the University of California Berkeley Wellness Letter. Although cod liver oil isn't as high in cholesterol as some foods, it does contain a moderate amount, and you should limit its consumption if you're on a reduced-cholesterol diet.
Amount
Because cod liver oil is generally consumed as a supplement rather than a cooking oil, its cholesterol content depends on the dosage you take. As the University of California Berkeley Wellness Letter explains, a standard dose is 1 to 3 tsp per day; this equals 26 mg to 78 mg of cholesterol. By comparison, one egg contains 212 mg of cholesterol, a tsp of butter contains 11 mg, a cup of whole-milk yogurt contains 29 mg, 1 oz of cheddar cheese contains 30 mg and 3.5 oz of ground lean beef contains 78 mg.
Safety
The American Heart Association recommends limiting your dietary cholesterol intake to 300 mg per day for healthy individuals, and 200 mg per day if you have heart disease or high LDL cholesterol. Although you can safely consume a standard dose of cod liver oil without surpassing these levels, your cholesterol intake can become excessive if you take cod liver oil along with other high-cholesterol foods such as eggs, meat and dairy.
Risks
Along with containing moderate amounts of cholesterol, cod liver oil may be dangerous in large doses due to its high vitamin A content. Consuming excessive vitamin A can interfere with bone growth, increase your risk of fractures, and -- if you're a female of childbearing age -- potentially cause birth defects in your offspring. Because fish livers filter toxins, cod liver oil may also contain more contaminants than other forms of fish oil. In addition, cod liver oil can cause side effects such as bad breath, heartburn, loose stools, nausea and nosebleeds, according to HealthGuidance.
Considerations
Due to the potential risks and side effects associated with cod liver oil, you should consume this supplement with caution, regardless of whether you're trying to limit your cholesterol intake. If you have heart disease or high LDL cholesterol, consult your physician to discuss what doses of cod liver oil are safe to consume. For women of child-bearing age, consider using fish oils with reduced vitamin A content to lower your risk of birth defects.
References
- USDA National Nutrient Database for Standard Reference: Cod Liver Oil
- University of California San Francisco Medical Center; Cholesterol Content of Foods; February 2011
- HealthGuidance; Cod Liver Oil Benefits and Side Effects; Justin Williamson
- University of California Berkeley Wellness Letter; Wellness Guide to Dietary Supplements; Cod Liver Oil
- American Heart Association; Know Your Fats; June 2011
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