* omega-3 fatty acids. While the market is saturated with hype, omega-3 fatty acids are important for heart health, improved mood, an anti-inflammatory, brain function and weight management.
* vitamin A. This vitamin is important for growth and development, for the maintenance of the immune system and for good vision.
* vitamin D. This vitamin is responsible for increasing intestinal absorption of calcium, magnesium, and phosphate as well as many other biological effects.
Besides, cod liver oil may provide you with health benefits like stronger bones, reduced inflammation and less joint pain for those with rheumatoid arthritis.
A common dose is 1–2 teaspoons of fishy tasting liquid cod liver oil per day, or it is available in capsules.
Here are 8 scientifically supported benefits of cod liver oil.
1. High in Vitamins A and D
Most cod liver oil is extracted from the liver of Atlantic cod and it is quite different than regular fish oil. Regular fish oil is extracted from the tissue of oily fish like tuna, herring, anchovies and mackerel, while cod liver oil is extracted from the actual livers of cod. It is incredibly nutritious...a single teaspoon provides 90% of the daily requirement for vitamin A and 113% of the daily requirement for vitamin D.
2. May Reduce Inflammation
In some cases inflammation can continue at a low level for long periods of time. Such chronic inflammation may increase the risk high blood pressure and several diseases, such as heart disease. Also, vitamins A and D are powerful antioxidants that can reduce inflammation by binding and neutralizing harmful free radicals.
3. May Improve Bone Health
You start losing bone mass after age 30 which can lead to fractures later in life, especially in women after menopause. Vitamin D may reduce age-related bone loss because it helps your body absorb calcium, which is necessary for strong bones.
4. May Reduce Joint Pain and Improve Rheumatoid Arthritis Symptoms
Rheumatoid arthritis is an autoimmune disease that’s characterized by damage to the joints. There is no cure, but studies suggest that cod liver oil may reduce joint pain and improve symptoms of rheumatoid arthritis like joint stiffness and swelling.
5. May Support Eye Health
Vision loss is a huge health problem. There are many reasons why people lose their vision, but two of the leading causes are glaucoma and age-related macular degeneration (AMD). Both of these diseases can result from chronic inflammation. Note: although vitamin A is great for eye health, it’s not recommended to take high doses of it, as it may cause toxicity.
6. May Reduce Heart Disease Risk
Heart disease is the leading cause of death worldwide and studies have shown people who regularly eat fish have a much lower risk of heart disease. This effect can be attributed to its omega-3 fatty acid.
Omega-3s have been shown to have many benefits for your heart, including: lowering blood pressure, increasing HDL cholesterol, reduce the risk of plaque forming in the arteries. Plaque buildup can narrow the arteries and lead to a heart attack or stroke. Note: taking fish oil supplements may reduce risk factors for heart disease, but there is little evidence that it can actually prevent heart disease or strokes.
7. May Improve Symptoms of Anxiety and Depression
Studies suggest there may be a link between chronic inflammation and anxiety and depression and many studies have found that the omega-3 fatty acids in cod liver oil can lower inflammation and reduce symptoms of anxiety and depression. Additionally, studies have also found a link between increased blood levels of vitamin D and a reduction in symptoms of depression.
8. May Help Heal Stomach and Ulcers
Ulcers are small breaks in the lining of the stomach or gut and cause symptoms of nausea, upper abdominal pain and discomfort. They are often caused by bacterial infections, smoking, excess use of anti-inflammatory medications or too much acid in the stomach
Animal studies indicate that cod liver oil may help treat ulcers, particularly in the stomach and gut.
There are no set guidelines for cod liver oil intake, so most recommendations are based on safe intake levels of omega-3 fatty acids, vitamin A and D.
A common dose is often 1–2 teaspoons, but taking up to one tablespoon per day is usually safe. Higher doses are not recommended, as they would result in excess vitamin A.
Cod liver oil is likely safe for most adults, but it can cause side effects including heartburn, stomach upset, and nausea.
Warning: High doses of cod liver oil are possibly unsafe because they might keep blood from clotting and can increase the chance of bleeding. Vitamin A and vitamin D levels might also become too high with high doses of cod liver oil.
Because cod liver oil can act as a blood thinner, check with your doctor before taking cod liver oil if you take blood pressure or blood thinning medications.
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