6 Incredible Benefits of Cod Liver Oil - Risks, Precautions and FAQs

Some day, at some point in time, we all feel lethargic. Our immunity starts falling, gradually. Skin issues make us cry. And then, someone comes and suggests we take cod liver oil. At first, we question back about what in the world is it. And then we do a search about it on the internet. 

Although cod liver oil might be seeing some recent spikes in demand, it isn’t really novel. This golden elixir, derived from the liver of cod fish, has been a staple in traditional medicine for centuries. The reason? It’s sheer richness in omega-3, vitamins A and D, and other essential nutrients. But, is it that great?

Let’s dive deeper into the science-backed benefits of cod liver oil and see how it can potentially enhance our health.

1. Rich Source of Vitamin A and D

Unlike other fish oil supplements, which are extracted from the tissues of fatty fish (herring, anchovies, tuna, and mackerel), cod liver oil is harnessed from the liver of cod fish. And cod liver is a hub of vitamins A and D. This makes cod liver oil a rich source of vitamins A and D. 

The recommended daily allowance of Vitamin D is 15mcg(600IU) per day for both men & women.

For adults >70 years 20 mcg (800 IU) of Vitamin D 

According To ICMR NIN- Vitamin A for men is 1000mcg/day & 840 mcg/day for women.

A single tsp of cod liver oil can provide around 40.6 kcal/ tsp, 1350 mcg of vitamin A and 11.2 mcg of vitamin D. ^[1] 

But why are these vitamins vital?

Why vitamin A? 

Also known as retinol, vitamin A helps several body functions stay on track. While the main task of vitamin A is to help you with great vision and let you see well in low-light conditions, it also has other benefits. For example, 

• Vitamin A promotes healthy skin
• It is potent enough to boost immunity 
• Cell growth sees the benefit
• Growth and development get the required support 

Why vitamin D?

If vitamin A is the vitamin of your eye, D dictates your body’s strength. A lack of vitamin D can lead to anaemia, which results in fatigue, weakness, and low energy. This is because vitamin D helps our red blood cells carry oxygen to each part of our bodies. Furthermore, it helps in the absorption of calcium, which is the core substance of our bones’ strength. 

Although it is important to meet the minimum requirements of vitamins A and D, going over the bar can create issues too. The tolerable Upper Intake Level (ULs) for Vitamin D is 100mcg(4000IU) anything exceeding this can cause toxicity. One should not take over 3000 mcg of vitamin A per day. And if you are pregnant, consult with a doctor as high levels of vitamin A can impact your child. 

2. Reduces Inflammation 

Whenever we read the word ‘inflammation’, our mind bursts out some sick thoughts. But know that inflammation isn’t bad, it’s a natural response of our bodies’ defence mechanism. Rather, chronic inflammation is what we need to be cautious of. 

Cod liver oil benefits us by putting a leash on inflammation. How? Through its omega-3 fatty acids. These fatty acids reduce inflammation by competing with pro-inflammatory omega-6 fatty acids, altering cell membrane composition, and doing a few other too-scientific stuff. ^[2]

Furthermore, the vitamins A and D present in cod liver oil act as powerful antioxidants too. Their antioxidant potential neutralises free radicals and thus halts their inflammatory effect. ^{[3] [4]}

But why is chronic inflammation bad?

Chronic inflammation not only causes intense pain in joints and the body, it also causes tissue damage. This gives way to heart diseases, autoimmune diseases, brain issues, obesity, and whatnot! 

3. Strengthens Bones

Weakness and low energy are not a part of getting old, not at least around the 40s. But the poor diet and lifestyle have put even young people on the brink of fatigue. One common reason behind this low energy is nutrient deficiency. This nutrient deficiency causes your bones to brittle and weaken them to the point you feel too tired. 

Vitamin D helps in the absorption of calcium. Now, calcium mineral is almost 40% of our bones. No matter how much calcium you take, if it is not absorbed, it is waste. Cod liver oil enhances this absorption. This prevents bone loss as we age. ^{[5] [6]}

It is taken as a supplement in regions far from the equator, such as Iceland, where sun rays have lesser reach. However, numerous studies have shown a negative impact of cod liver oil on children, most possibly due to the higher concentration of vitamin A (which was reduced later on). If you are planning these capsules for your children, consult your doctor first. ^{[7] [8]}

4. May Help Heart Health

Heart diseases have become common these days, most possibly due to stress, poor diet, and poor lifestyle. In terms of health problems, it is at the top. ^[9]

The high concentration of omega-3 fatty acids in cod liver oil benefits our heart by

• Reducing triglycerides – by at least 15% to 30%
• Increasing HDL (Good Cholesterol)  ^[10]

A change in these two things directly relates to a healthier heart. It is because high levels of triglycerides cause quick and unhealthy weight gain, while bad cholesterol (LDL) causes blockage in blood vessels. ^[11]

However, while cod liver oil can surely reduce the risk of heart issues, whether it can prevent heart diseases or not is not known. 

5. May Enhance Your Mood

Depression, anxiety, stress, and all those mood swings have become common these days. They can even be used as ‘synonyms’ for ‘modern world’. But they must be dealt with, at least with proper diet and supplementation. 

More and more studies today are linking depression with chronic inflammation, low energy, and obesity. 

While cod liver oil does work on controlling chronic inflammation, enhancing energy levels through its vitamin D richness, and treating obesity, a direct link between cod liver oil and reduced depression was still needed. And it came in the form of a large study.

A large study done on nearly 22,000 people found that cod liver oil reduced the symptoms of depression quite significantly, more so when taken for a longer duration. This is possibly due to its high antioxidant and omega-3 fatty acid content. Omega-3 fatty acids work well on leashing symptoms of stress and depression. ^{[12] [13]}

6. May Help Digestive Health

The health of our guts decides our overall health. Usually, we all suffer from common digestive issues. However, sometimes, the situation turns gloomy. For example, gut infection leads to pain, nausea, discomfort, and poor digestion. When not controlled, this even leads to breaks or tears in the gut lining and stomach. 

The reasons behind this are many – smoking, a diet high in fats and spices, infection, injury, stress, too much stomach acid, etc. 

Cod liver oil has been found to be helpful in healing these cracks (ulcers) in the stomach or guts. However, more studies are needed to put a conclusive stamp on this benefit of cod liver oil. ^[14]

Now, as we see, our mothers asking us to take our daily dose of cod liver oil were not wrong at all. It helps, and it helps well beyond just bone health. However, as there are benefits, there are risks too. 

Cod Liver Oil – Risks and Precautions

While a normal dose of cod liver oil per day is fine, it is not for everyone. If you are one of these, always be cautious and ask your doctor to help you adjust your diet and supplement:

• Pregnant
• Lactating mother 
• Asthmatic
• Taking blood thinning medications
• You are meeting your vitamin and mineral needs naturally from food^[15]

Always get a full body check-up done to see if you have low levels of vitamin A and D or not. If your vitamin A levels are normal, you might want to avoid cod liver oil as it contains high amounts of vitamin A. Consuming it over the limit can be harmful. 

Note – If you are a pure vegetarian and value your religious beliefs and ethics, know that cod liver oil is not a vegetarian product. It is extracted from the liver of cod fish. However, today, there are numerous vegan alternatives available in the market that you may go for 

How Much Cod Liver Oil Per Day?

There is no Recommended dietary allowance for intake/consumption of cod liver oil, however according to studies it is recommended to take 1 tsp of cod liver oil per day (which equals 5ml or two capsules). Going to 2tsp or 4 capsules per day won’t harm you either. ^[16]

It is necessary to contact your healthcare professional for the right dosage.

However, if you are planning to leap this bar, always make sure that you are not overdosing on vitamin A.

High levels of vitamin A can cause liver damage, jaundice, liver enlargement, spleen enlargement, etc. ^[17]

The Bottom Line

Since our childhood, we all have been listening to our mothers or someone else asking us to take cod liver oil. As it turns out, they were right.

Cod liver oil benefits us far more than strengthening our bones. Due to its rich levels of omega-3 fatty acids and vitamins A and D, it has been found to be quite helpful in enhancing night vision, strengthening immunity, helping heart health, reducing inflammation, and even treating symptoms of depression. However, always ensure that you do not consume it over the bars (as it is tempting enough).

Taking more than 4 capsules or 10 ml of cod liver oil can put you at risk of vitamin A overdose. It can be detrimental. 

So, are you cod-ready now?

FAQs