Abundant nutrients from the sea
Cod liver oil is extracted from the Atlantic cod liver (Gadus Morhua) and provides two important types of omega-3 fatty acids, EPA and DHA. These substances play a role in reducing inflammation, maintaining cell membranes and protecting cardiovascular health.
EPA and DHA from cod liver oil have the ability to regulate immunity and support the cardiovascular system, while helping to maintain bone density thanks to their high vitamin D content, says Dr Suzanne investor, a nutritionist at Nova Southeastern University (USA).
In addition, vitamin A in cod liver oil supports vision, cell growth and skin health.
Supports the cardiovascular system and reduces inflammation
A study in the UK shows that low-dose supplementation of cod liver oil can reduce the risk of death from cardiovascular disease thanks to its ability to improve heart rate and reduce arrhythmia.
In Norway, a 30-day study on a group of patients taking statins showed that cod liver oil supplementation reduced total cholesterol, LDL and triglycerides, while increasing HDL, a cholesterol that is good for blood vessels.
The combination of omega-3 fatty acids and vitamin D in cod liver oil can improve blood vessel health, reducing the risk of stroke, says Dr. Arne Torbjorn, a cardiovascular nutritionist at the University of Oslo (Na Uy).
In addition, a small study on athletes racing in the North Sea discovered that cod liver oil helps reduce the concentration of cytokines, substances that cause inflammation in the blood after competition.
Benefits for children and pregnant women
Supplementing cod liver oil during pregnancy has been shown to reduce the risk of asthma in children. Another study in Norway shows that adolescents who regularly consume cod liver oil have a lower risk of multiple sclerosis than in life, thanks to their rich vitamin D content.
However, experts warn against arbitrarily increasing the dose. Dr. Fisher recommends: High vitamin A levels can harm the fetus if they exceed the allowable level. Pregnant women need to consult a doctor about their dosage before supplementing.
Risks and side effects to note
Vitamin A poisoning is the biggest risk if you take too much cod liver oil. Symptoms may include nausea, headaches, hair loss, muscle weakness and visual disturbances. In addition, people who are allergic to fish or ingredients in cod liver oil should avoid using them.
Children over one year old should only take up to half of the adult dose, and should not supplement to children under one year old due to lack of safety data.
In addition to cod liver oil, other popular sources of omega-3 include fish oil, algae oil, flaxseed and chia seeds. However, vegetable oils do not contain vitamins A and D, while cod liver oil provides these three important nutrients at the same time.
Cod liver oil is a nutritious supplement that can reduce inflammation, support the heart, boost immunity and help maintain strong bones. However, the use requires a doctor's guidance to ensure safety and avoid the risk of vitamin A poisoning.
