Vitamin A, as is the case with many other nutrients, can be harmful if you regularly consume excessive amounts of it; at proper levels, however, it can be very beneficial to your health. You should evaluate the amount of vitamin A your diet already provides and follow the advice of a qualified doctor or dietitian regarding the amount of cod liver oil you should take per day. For example, if your doctor says you need an additional 1,000 IU of vitamin A daily, you should take a capsule of cod liver oil that contains approximately 1/10 of a tablespoon.
About Cod Liver Oil
Cod liver oil is a rich source of vitamin A -- it contains about 13,600 IU of vitamin A in 1 tbsp. It also contains a significant amount of vitamin D, with 1,360 IU. That 1-tbsp. serving contains 122.7 calories, with 13.6 g of total fat and 3.1 g of saturated fat. Like fatty fish itself, cod liver oil is high in omega-3 fatty acids, which the American Heart Association reports can help reduce your risk of heart disease.
Vitamin A
Your body needs vitamin A to maintain your vision as you age. The vitamin also functions as an antioxidant to reduce your risk of damage from free radicals, and it helps strengthen your immune system. It contributes to building healthy teeth and bones, as well as to the health of your reproductive system.
Intake Recommendation
According to the Office of Dietary Supplements, children 3 years old or younger need about 1,000 IU of vitamin A daily, children between 4 and 8 need 1,320 IU and children between 9 and 13 need 2,000 IU. After age 14, males need about 3,000 IU daily, and females need about 2,310 IU daily. To avoid potential vitamin A overconsumption, you can take cod liver oil supplements in the form of dissolvable capsules that contain a fraction of a tablespoon each.
Vitamin A Toxicity
Excessively high levels of vitamin A in your system, or vitamin A toxicity, can increase your risk of conditions like brittle bones, liver problems and birth defects. Adults over the age of 18 are unlikely to experience any symptoms of vitamin A toxicity if they keep their daily vitamin A consumption below 10,000 IU per day, according to the Office of Dietary Supplements.
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