Cod liver oil is a variety of fish oil supplement known for its many health-promoting properties. It is abundant in beneficial fats, essential vitamins, and antioxidant compounds.
Similar to standard fish oil, cod liver oil contains high amounts of omega-3 fatty acids, which are associated with numerous health advantages, such as reduced inflammation and improved cholesterol profiles.
Cod liver oil is also a source of vitamins A and D, each offering additional health advantages.
This write-up outlines nine benefits of cod liver oil that are supported by scientific evidence.
1. Rich source of vitamins A and D
Most cod liver oil is derived from the livers of Atlantic cod.
Historically, cod liver oil has been used to ease joint pain and to treat rickets, a condition that causes weak bones in children.
Although it falls under the fish oil category, cod liver oil differs from typical fish oil.
Standard fish oil is taken from the flesh of oily fish such as tuna, herring, anchovies, and mackerel, whereas cod liver oil is pressed from cod livers.
The liver stores fat-soluble vitamins, notably vitamins A and D, giving cod liver oil a notable nutrient composition.
Each teaspoon (tsp), or 5 milliliters (mL), of cod liver oil contains:
- Calories: 41
- Fat: 4.5 grams (g)
- Omega-3 fatty acids: 890 milligrams
- Monounsaturated fat: 2.1 g
- Saturated fat: 1 g
- Polyunsaturated fat: 1 g
Cod liver oil is highly nutrient-dense. A single teaspoon supplies about 150% of the daily value for vitamin A and 56% of the daily value for vitamin D.
Vitamin A plays many roles in the body, including supporting healthy vision, brain processes, and skin health.
Because cod liver oil is high in vitamin A, be aware that the tolerable upper intake level for vitamin A for adults over 19 is 3,000 micrograms (mcg) retinol activity equivalents (RAE). Each teaspoon of cod liver oil contains 1,350 mcg RAE.
Cod liver oil is also among the best dietary sources of vitamin D, an essential nutrient for maintaining bone health by aiding calcium absorption from the gut.
SummaryCod liver oil is nutrient-rich and delivers substantial amounts of vitamins A and D.
2. May lower inflammation
Inflammation is a bodily response that helps fight infections and repair damage.
However, inflammation can sometimes persist at low levels over long periods.
This chronic, low-grade inflammation is harmful and may raise the risk of high blood pressure and various diseases, including cardiovascular disease.
The omega-3 fatty acids in cod liver oil can decrease chronic inflammation by suppressing proteins that promote it.
Cod liver oil’s vitamins A and D also act as antioxidants and can help temper inflammatory responses.
Interestingly, studies indicate that individuals deficient in vitamins A and D have a higher likelihood of chronic inflammation.
SummaryThe omega-3s in cod liver oil may help reduce proteins that drive chronic inflammation. Additionally, its vitamins A and D offer antioxidant effects that may lessen inflammation.
3. May support bone health
Keeping bones healthy is crucial as you age.
Bone mass tends to decline after age 40, which can increase fracture risk later in life, particularly after menopause.
Because cod liver oil is a good dietary source of vitamin D, it may help mitigate age-related bone loss by enhancing the absorption of calcium — a mineral essential for bone strength — from the intestines.
Research shows that when combined with a calcium-rich diet, vitamin D supplements like cod liver oil can help preserve bone mass.
More long-term and clinical studies are required to fully clarify vitamin D’s effects on bone density in healthy children.
Obtaining adequate vitamin D from foods and supplements such as cod liver oil is particularly important for those who live far from the equator, since their skin produces less vitamin D from sunlight during many months of the year.
SummaryCod liver oil is high in vitamin D, which supports strong, healthy bones. This is especially beneficial for people living far from the equator.
4. May ease joint pain and help rheumatoid arthritis symptoms
Rheumatoid arthritis is an autoimmune disorder marked by joint damage.
While there is no cure for rheumatoid arthritis, older trials indicate that cod liver oil might lessen joint pain and improve rheumatoid arthritis-related symptoms like morning stiffness and swelling.
In one study, 43 participants took a 1-gram cod liver oil capsule daily for three months and experienced reductions in symptoms such as morning stiffness, pain, and swelling.
Another trial involving 58 people examined whether cod liver oil could lower pain enough to allow decreased use of anti-inflammatory drugs.
By the study’s end, 39% of those taking cod liver oil had safely reduced their anti-inflammatory medication use by more than 30%.
It’s thought that omega-3 fatty acids in cod liver oil help reduce joint inflammation and protect against joint damage.
SummaryBecause cod liver oil can reduce inflammation, it may relieve joint pain and improve symptoms in people with rheumatoid arthritis.
5. May promote eye health
Vision impairment affects a large number of people globally.
Many factors can cause vision loss, and two leading contributors are glaucoma and age-related macular degeneration (AMD), both of which can be driven by chronic inflammation.
Some evidence suggests omega-3 fatty acids lower glaucoma risk factors, such as intraocular pressure and nerve injury.
Additionally, diets rich in vitamin A may reduce the risk of glaucoma and AMD relative to diets with less vitamin A.
Although vitamin A benefits eye health, very high doses are not recommended because they can cause toxicity.
SummaryCod liver oil provides omega-3s and vitamin A, both of which may help protect against vision loss from inflammatory eye diseases like glaucoma and AMD.
6. May lower heart disease risk factors
Heart disease is the top cause of death worldwide, affecting millions.
Research indicates that people who eat fish regularly tend to have a lower risk of heart disease, an effect largely attributed to omega-3 fatty acids.
Omega-3s have several heart benefits, including:
- Lowering triglycerides: Omega-3s in cod liver oil may cut blood triglyceride levels by 15%–30%.
- Raising HDL cholesterol: Omega-3s can increase HDL (good) cholesterol, which is linked to a reduced risk of heart disease.
While fish oil supplements like cod liver oil may improve risk factors for heart disease, it remains uncertain whether they actually prevent heart attacks or strokes.
Few studies have focused exclusively on cod liver oil and cardiovascular outcomes, as many trials group cod liver oil with generic fish oil supplements.
Therefore, more research specifically examining cod liver oil’s effects on heart disease risk factors is needed to draw firm conclusions.
SummaryCod liver oil may help lower heart disease risk factors. However, targeted studies on cod liver oil are needed because most research groups it with general fish oils.
7. May ease symptoms of anxiety and depression
Anxiety and depression are widespread conditions that together affect a substantial portion of the population.
Some research suggests a connection between chronic inflammation and mood disorders like anxiety and depression.
Several studies have found that the omega-3 fatty acids in cod liver oil can lessen inflammation and reduce symptoms of anxiety and depression.
However, the overall effect of omega-3s on mood disorders appears modest.
Other research has produced mixed outcomes; for example, one trial showed omega-3 supplements had no meaningful effect on reducing depression symptoms in older adults.
Additional studies have observed links between higher blood vitamin D levels and reduced depressive symptoms, but the evidence is not yet strong. More research is necessary.
The mechanism by which vitamin D might influence mood is still being investigated, but some research suggests vitamin D can interact with brain receptors and promote release of mood-regulating chemicals like serotonin.
SummaryThe omega-3s and vitamin D in cod liver oil may help reduce anxiety and depression symptoms, though more research is required.
8. May aid healing of stomach and intestinal ulcers
Stomach ulcers are sores in the lining of the stomach or intestines that can cause nausea, upper abdominal pain, and discomfort.
They are commonly caused by bacterial infection, smoking, prolonged use of nonsteroidal anti-inflammatory drugs (NSAIDs), or excess stomach acid.
Animal research suggests cod liver oil may assist in treating ulcers, particularly in the stomach and intestinal tract.
In one animal experiment, both low and high doses of cod liver oil promoted healing of ulcers in the stomach and intestines.
While these results are promising, human studies are necessary before making clinical recommendations.
SummaryCod liver oil may help heal stomach and gut ulcers, but human trials are needed to confirm these findings.
9. Simple to include in your diet
Cod liver oil is very easy to incorporate into your routine. It is available in several formats, with liquid and capsules being the most common.
There are no universal guidelines for cod liver oil consumption, so most advice is based on safe intake levels for omega-3s, vitamin A, and vitamin D.
A typical amount used is 1–2 teaspoons per day, and up to 1 tablespoon daily is generally considered safe. Larger intakes are not advisable due to the risk of excessive vitamin A.
Although cod liver oil is beneficial, some people should be careful because it can have blood-thinning effects.
Consult your healthcare provider before taking cod liver oil if you use blood pressure or anticoagulant medications.
Pregnant individuals should also discuss cod liver oil use with their doctor, since high vitamin A levels could be harmful to the fetus.
SummaryCod liver oil is easy to add to diets. Stick to recommended amounts, as excessive intake may be harmful.
Takeaway
Cod liver oil is a nutrient-dense fish oil supplement that’s convenient and rich in omega-3 fatty acids, vitamin A, and vitamin D.
It may offer multiple health advantages, including stronger bones, reduced inflammation, and less joint pain.
If you’re considering supplementation, a common dose is 1 to 2 teaspoons of liquid cod liver oil daily, or you can use capsules.
If you dislike the fishy flavor, try taking it with food or mixing the oil into smoothies or beverages to mask the taste and odor.
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