Apple cider vinegar and cod liver oil are two dietary supplements with different reported benefits and disadvantages. Apple cider vinegar may be consumed with food; cod liver oil is typically taken as a dietary supplement in liquid or capsule form. Consult your doctor before making any significant changes to your eating habits or the dietary supplements you take.
Apple Cider Vinegar: Benefits
Apple cider vinegar is a strongly flavored food that can be taken as a supplement or added to meals as a condiment or salad dressing. If you are counting calories in your diet, apple cider is beneficial, as it contains almost no nutrients. According to the USDA standard nutrient database, a tablespoon of apple cider vinegar contains 3 calories and virtually no fat, carbohydrates or sugars. Additionally, apple cider vinegar is virtually free of sodium, containing 1 mg of sodium per tablespoon serving. Apple cider vinegar is, therefore, one of only a few very low-sodium foods.
Apple Cider Vinegar: Disadvantages
The "apple cider vinegar diet" is based on the idea that using the vinegar as a dietary supplement may have fat-burning and appetite-suppressing effects. However, dietitian Katherine Zeratsky indicates these claims are unproven, and it is unlikely apple cider vinegar will aid your weight loss efforts. Due to its acidity, vinegar may cause some damage to your throat or teeth over time. It is also possible for vinegar to interact with prescription medications, including diuretics or insulin.
Cod Liver Oil: Benefits
Cod liver oil is commonly used as a supplement for joint health. Omega-3 fatty acids are present in high concentrations in cod liver oil, and these have a protective function for joint cartilage. The BBC reported that researchers at Cardiff University found that cod liver oil consumption may prolong the lifespan of your knee joint if you suffer from osteoarthritis. Additionally, cod liver oil supports healthy functioning of your immune system and cardiovascular systems. In addition to the essential omega-3 fatty acids found in cod liver oil, vitamins D and A are also present. Each of these substances can speed the healing process after a heart attack, and can reduce swelling of blood vessels surrounding the heart.
Considerations
Vinegar and cod liver oil are safe, in moderation, for most healthy adults. However, significant consumption of cod liver oil before or during pregnancy can increase the risk of birth defects. Consult your doctor for help determining a safe intake level of cod liver oil if you plan to become pregnant. Other possible negative side effects include a sour aftertaste from apple cider vinegar, or a fishy aftertaste from cod liver oil.
References
- USDA National Nutrient Database for Standard Reference, Release 23
- BBC News; Cod Liver Oil Benefits Confirmed; 14 February 2002
- Dr. Ben Kim: The Health Benefits of Cod Liver Oil and Fish Oil
- MayoClinic.com; Apple Cider Vinegar for Weight Loss: Effective?; Katherine Zeratsky, R.D., L.D.; April 22, 2010
- New Media Explorer; Cod Liver Oil -- Number One Superfood; Krispin Sullivan, CN; 13 January 2004
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