Cod liver oil, derived from Atlantic cod fish, is a widely used supplement known for its richness in essential nutrients like vitamin A, vitamin D, and omega-3 fatty acids. While similar to fish oil, cod liver oil offers unique nutritional benefits, including enhancing blood lipid levels, reducing inflammation, and supporting bone health. Additionally, athletes often use cod liver oil to aid in muscle recovery, making it a versatile supplement for both general health and athletic performance.
1. May Improve Heart Health
Cod liver oil’s high content of omega-3 fatty acids has been shown to support cardiovascular health by reducing triglycerides, a type of fat found in the blood. While studies specifically focusing on cod liver oil are limited, a significant body of research supports the role of omega-3 fatty acids in preventing heart disease. For example, a meta-analysis of randomized controlled clinical trials found that omega-3 supplementation can lower the risk of coronary heart disease . Additionally, some studies suggest that cod liver oil supplements might slightly reduce the risk of cardiovascular conditions like myocardial infarction, though more research is needed to confirm these findings.
2. May Reduce Blood Lipid Levels
Cod liver oil may help manage blood lipid levels, which is crucial for preventing hyperlipidemia (high cholesterol). Although research on cod liver oil alone is limited, fatty acids in cod liver oil are known to help balance lipid levels. In one study, participants who took both cod liver oil and Rosuvastatin, a cholesterol-lowering medication, saw a significant reduction in low-density lipoprotein (LDL) cholesterol levels, indicating a potential synergistic effect between the supplement and medication.
3. May Reduce Inflammation
Cod liver oil is thought to have strong anti-inflammatory properties, partly due to its omega-3 fatty acids, as well as vitamins A and D. These nutrients act as antioxidants and help reduce inflammation in the body, which can aid in muscle recovery after intense physical activity. One study found that cod liver oil significantly lowered C-reactive protein (CRP) levels—an inflammation marker—more effectively than other omega-3 supplements in athletes . However, further research is required to determine how cod liver oil compares to other omega-3 sources in terms of its anti-inflammatory effects.
4. May Promote Bone Health
As people age, the risk of bone-related conditions like osteoporosis and fractures increases. Cod liver oil may play a role in maintaining bone health, thanks to its vitamin D content, which is essential for calcium absorption. A study on older adults aged 66-96 years old found no significant difference in hip bone strength among participants who took cod liver oil supplements daily. However, women who took the supplements daily showed more bone mineral strength compared to men, suggesting that cod liver oil may have a gender-specific impact on bone health.
- How to Take Cod Liver Oil
Cod liver oil supplements come in various forms, including capsules, liquid, and liquid-filled capsules. Additionally, cod liver oil is sometimes used in topical products like ointments and creams with antibacterial properties. It is also occasionally included in recipes.
- Dosage
The recommended dosage of cod liver oil can vary depending on the brand and formulation. Typically, most brands suggest a daily dose of 5-10 milliliters (mL) for adults, but this is generally recommended for only a limited period. Long-term use of cod liver oil supplements is not usually advised. It is important to consult with a healthcare provider before starting cod liver oil supplements to determine the appropriate dosage and duration for your specific needs.
- Safety
When selecting a cod liver oil supplement, choose one that has been third-party tested. Unlike medications, dietary supplements are not regulated by the U.S. Food and Drug Administration (FDA), so third-party testing ensures the product contains only the ingredients listed on the label. This testing helps minimize the risk of contaminants such as heavy metals, which can be found in seafood. While moderate levels of heavy metals like mercury are generally considered safe, excessive intake can be harmful.
- Potential Drug Interactions
There is limited information about how cod liver oil interacts with other drugs, herbs, or supplements. If you are taking anticoagulants (blood thinners), consult your healthcare provider, as high doses of omega-3 fatty acids might increase the risk of bleeding. Additionally, high levels of vitamin D in cod liver oil may interact with statins or other medications containing high levels of vitamin A, potentially leading to hypervitaminosis (excessive vitamin intake). Vitamin D also enhances calcium absorption, which can lead to hypercalcemia (high calcium levels) if combined with calcium supplements.
- Can You Take Too Much Cod Liver Oil?
Excessive consumption of cod liver oil can lead to an overabundance of vitamins A and D, as well as omega-3 fatty acids. Prolonged high doses may exacerbate certain health conditions, although more research is needed to understand the long-term effects fully.
- Side Effects
There is limited data on specific side effects of cod liver oil, but excessive intake of certain nutrients can cause health issues. High levels of vitamin A may lead to headaches, nausea, and blurred vision. Excessive omega-3 fatty acids can cause nausea, heartburn, and diarrhea. Monitoring your intake and consulting with a healthcare provider can help manage and mitigate these potential side effects.
- A Quick Review
Cod liver oil is a beneficial supplement rich in omega-3 fatty acids, vitamins A, and D, commonly used by athletes to support muscle and bone health. It may improve heart health, regulate blood lipid levels, and reduce inflammation. However, more research is needed to fully understand its long-term effects. Always consult with a healthcare provider before incorporating cod liver oil into your routine to ensure it aligns with your health needs and to receive guidance on proper dosage and potential benefits.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
