Cod liver oil as a health supplement has historically been used to help fight rickets and weak bones but it could also help people who suffer from heart disease, depression, arthritis and joint pain. It has even been known to lower the risk of different types of cancer.

Research into cod liver oil

There have been a number of important studies into the benefits of taking cod liver oil as a supplement. Researchers¹ at Edinburgh and Dundee Universities in Scotland found just 10 grams of cod liver oil taken each day could reduce the need for painkillers by almost a third for patients who already suffer from arthritic pain.

Meanwhile, a Norwegian study² of nearly 70,000 women discovered cancer patients who took daily cod liver oil supplements had significantly reduced mortality rates compared to non-users. The reduction was 25% for all cancers and a remarkable 45% for lung cancer. In another Scandinavian study³ published in the Journal of Affective Disorders, researchers studied almost 22,00 people over 40 and found depressive symptoms among cod liver oil users was 2.5%, compared to 3.8% in the rest of the population. The study’s findings suggested cod liver oil supplements could reduce the risk of depression by as much as 30%.

Added benefits of cod liver oil

Limiting the risk of heart failure has also been found as a benefit of cod liver oil. A study of middle aged Swedish men⁴ found a moderate intake of fatty fish, which contain the same essential omega-3 fatty acids as cod liver oil, goes hand in hand with lower rates of heart problems.

The use of omega 3 supplements by women during pregnancy and lactation has also been found⁵ to improve the intelligence test scores of children compared to those who took other supplements. Due to the high concentration of vitamin A in cod liver oil it is often recommended pregnant women take omega 3 supplements instead as high levels of this vitamin in cod liver oil could affect both mother and baby.

Tried and true

Cod liver oil has been around for centuries. In fact, it was first used by fisherman of northern European fishing communities as a way to keep warm. While many of us may associate it with the horrible taste inflicted on us by our mothers and even our grandmothers, this natural supplement is making a comeback and rightly so. As the results of these studies show, the benefits of cod liver oil and its magic three ingredients – omega 3, vitamin D and vitamin A – speak for themselves.

Earlier, the cod livers were fermented for a year or so, inside a bucket filled with seawater before actually extracting the oil from the cod livers. The liver oil manufactured by the application of this process is known as fermented cod liver oil and in recent times, fermented cod liver oil has once again been revived. The revival of the traditional process is largely due to the fact that it is widely believed to be extra potent in creating a more nutritious supplement than the modern day method of extraction; which involves cooking the entire fish. Green Pasture’s cod liver oil is popular among the brands that manufacture and sell fermented cod liver oil of good quality; one can check out fermented blue ice cod liver oil as one of their best selling product line.

How is Fermented Cod Liver Oil Better than Regular Cod Liver Oil?

Apart from the benefits associated with cod liver oil in general, fermented cod liver oil has certain healthy aspects to it that are unique due to the process in which it is made. Nowadays, the manufacturing of cod liver oil is achieved via heat treatment and that messes up the vitamin balance within the oil. As the heat damages the ratio of the vitamins (vitamin A and D mainly), the nutritional value of the oil is reduced. In order to raise the oil’s nutritional value, the vitamins are sometimes also added artificially after the heat treatment. However, this imbalanced and artificial method also increases the chances of vitamin A overdose, when the food supplement is taken in large amounts and over a significant period of time.

Now, as the lacto-fermentation process does not involve heat treatment at all and is extracted after it has been adequately preserved for an appropriate extent of time, the natural balance of the vitamins A, D and the omega-3 fats remain undisturbed. Although determining the exact difference between the two types of cod liver oil would require laboratory work, one can easily see the difference between the two as the fermented version will look richer with a greater concentration of the yellow color (due to omega 3 fats and vitamins), when compared to regular cod liver oil. Another advantage that fermented cod liver oil has over the heat-treated version is that the nutrients in it are easier to digest and assimilate for our body because it is a fermented product.

Why is Fermented Cod Liver Oil Not More Common?

The reason is simply the fact that it is a long process, which requires more patience and time than the modern process of heating. One must also take into account the reality that it takes months (six or seven at least) or even a year to ferment the codfish livers properly, which can be counter-productive in terms of business. This of course, limits the production and supply rates as well. Compare that to the heat treatment process that allows for mass production on a daily basis and the reason should become quite clear. When the heat treatment process was first introduced in the 1850s, people did not realize the negative effects of the heat but only saw the gain that was to be had from the new process. Now that the facts have been established with the help of modern science, the fermentation process has once again gained attention.

Most of cod liver oil side effects are a result of the following two factors: its unusual richness in vitamins A and D, and contaminants and toxic chemicals that are often found in fish based products. The former can result in hypervitaminosis for both vitamins A and D, and is a cause of many adverse effects associated with this oil. However, before going into cod liver oil side effects, let’s see how to consume it, and the precautions that are needed with its daily use.

Use and Precautions

In its original liquid state, cod liver oil has a very strong taste that is considered distasteful by almost everyone. Some manufacturers produce flavored cod liver oil, which makes it more palatable. Lime and orange are some of the more popular flavors for this oil. If you buy it unflavored, you can take your daily dose with fruit juice to avoid its taste and smell. Cod liver oil is also available in the form of capsules, which are more easily ingested. Indeed, most of cod liver oil sold is in the form of capsules.

One distasteful result of taking cod liver oil is what is called a “fish oil burps”. One can get unpleasant burps even from capsules of cod liver oil. However, by keeping the oil or the capsules in the freezer, and swallowing it while they are still frozen, you can slow down their digestion and avoid the burps. You also have the choice of switching manufacturers to use a brand that is more suitable for you.

Side Effects of Cod liver Oil

The high concentration of vitamins A and D found in this oil can cause of a number of side effects. For adults, the upper tolerable limit for daily consumption of vitamin A is 3000 µg or 10,000 IU. Depending on the type or brand of the oil being used, one can easily consume more vitamin A than the recommended upper limit by taking only 2-3 spoonfuls of cod liver oil every day. Similarly, taking more than a few spoonfuls of the oil or consuming more than a few capsules can result in hypervitaminosis D. Since the upper tolerable level for vitamin D is much higher, and the oil contains less of it than vitamin A, one is less likely to suffer from hypervitaminosis D than from hypervitaminosis A while consuming cod liver oil.

Hypervitaminosis A can result in birth defects, osteoporosis and liver problems, apart from other ailments. Hypervitaminosis D can result in decreased appetite, dehydration, fatigue and muscle weakness, apart from other serious ailments and conditions. Pregnant women and unborn babies are especially at higher risk of hypervitaminosis A; if you are pregnant, consult your physician before taking this supplement. Other users too can avoid hypervitaminosis of both these vitamins, and the resultant adverse effects, by making sure that their daily intake for these vitamins is less than the respective upper tolerable level for them.

As a supplement derived from fish, cod liver oil is at a risk of containing higher concentrations of toxins such as mercury and PCBs that are often found in aquatic flora and fauna. However, all leading manufacturers remove these toxins from the final product by purifying the oil during its production. You should confirm that the brand of oil you are consuming has gone through such a purification process and is devoid of toxins found in fish products.

As long as you make sure that you are not consuming too much vitamins A and D, and that the oil has been purified to rid it of contaminants, you can regularly consume cod liver oil in doses that have been recommended for you. Taking more than the recommended dose can result in cod liver oil side effects mentioned above, and should be avoided. Nature has enriched cod liver oil with many nutrients, and our body needs it only in small quantities to benefit from it.

The more widely known cod liver oil benefits are a result of the omega-3 present in it. These benefits include its effectiveness against arthritis, coronary heart disease and depression. Presence of vitamins A and D in cod liver oil makes it effective in treating and preventing osteoporosis, rickets and depression, apart from other health advantages that result from supplementing your diet with these essential vitamins. Let’s review these and other benefits in more detail.

Coronary Heart Disease

New research into the coronary health benefits of cod liver oil within the last 10 years led FDA to acknowledge in September 2004 that regular consumption of omega-3 helps reduce the risk of coronary heart disease. Research is still continuing, but some primary cod liver oil benefits for cardiovascular health are now clear. Inflammation of the arteries is one of the most pernicious problems faced by sufferers of coronary heart disease. The EPA and DHA fatty acids present in the oil are very potent anti-inflammation agents. When consumed regularly, these essential fatty acids reduce the inflammation of the arteries, and reduce the blood pressure. Regular consumption of omega-3 also reduces the blood cholesterol level.

Studies that have shown the benefits of omega-3 in heart related ailments are too numerous to list here, but we can definitely say that cod liver oil is helpful in reducing the coronary heart disease. If you have high blood pressure, high cholesterol or are at a higher risk of heart-related ailments, regular consumption of cod liver oil can be one of the best things you can do to improve your coronary health.

Arthritis and Pain Management

Cod liver oil is widely used as a home remedy for arthritic and joint pain. However, unlike for many other home remedies, there is a lot of scientific evidence, which shows that the omega-3 fatty acids present in cod liver oil act as natural anti-inflammation agents and reduce joint and muscle pain. This makes cod liver oil not just a home remedy, but also a scientifically tested solution for arthritic pain. Indeed, studies show that this nutritional supplement not only reduces pain, but also stops the progression of arthritis. If you are suffering from arthritis or joint pain, you should definitely be taking cod liver oil regularly.

The cardiovascular and anti-arthritic benefits of cod liver oil are beyond dispute, and if you take only one thing from the information presented here, it should be that this oil is perhaps the most beneficial health supplement for people suffering from arthritis and coronary artery disease. However, the following cod liver oil benefits should not be ignored either.

Depression and Anxiety

A study involving more than 21,000 people and conducted by Norwegian scientists has revealed that some long-held beliefs about cod liver oil and depression are indeed true. The study showed that subjects who took the oil regularly were less susceptible to depression than those who did not take the oil at all. In a similar vein, cod liver oil has been found very effective in combating stress. The exact mechanism of action of cod liver oil is still under investigation, but it is understood that the omega-3 in the oil may directly aid brain chemistry to make us more relaxed in our daily lives. The cardiovascular benefits of the oil may also indirectly help the mental health of people taking it regularly. Since vitamin D deficiency is also associated with depression, cod liver oil, as one of its richest natural sources, is suspected to help with depression by also fortifying its consumers with this vitamin.

Cancer

Cod liver oil helps prevent cancer due to the presence of high levels of vitamin A and vitamin D in it. Both these vitamins are known to lower the risk of different types of cancer. The National Institute of Health (NIH) acknowledges that diets rich in vitamin A are known to reduce the risk of many types of cancer. Studies have also shown that vitamin D too reduces the risk of different types of cancer, including breast cancer.

Cod liver oil is not just another supplement rich in vitamins A and D – it is the richest naturally occurring source of these vitamins. Just a spoonful of this oil contains more than the daily recommended intake of both these vitamins.

Rickets, Osteoporosis and Weak Bones

Deficiency of vitamin D results in bone related conditions such as osteoporosis and rickets. According to NIH, more than 4 million adults in the United States are at the risk of developing osteoporosis. Rickets is a children’s disease and is relatively rare in the western world. Even when one is not at the risk of suffering from osteoporosis or rickets, vitamin D deficiency can still result in weakened bones and higher susceptibility to fractures. As one of the richest sources of vitamin D, cod liver oil not only prevents osteoporosis and rickets, it also makes bones stronger. Since bones start weakening with age, and are noticeably weaker after the age of 60, with higher susceptibility to fractures, older individuals are often advised by doctors to supplement their diet with cod liver oil to strengthen their bones. Whether you are old or young, cod liver oil can help strengthen your bones.

Other Cod Liver Oil Benefits

Cod liver oil is helpful with a number of other conditions and ailments, including acne, constipation, glaucoma and irregular heartbeat. This oil works against acne with help from all the four essential nutrients present in it: vitamins A and D are essential for healthy skin, and the anti-inflammatory properties of the two omega-3 fatty acids work against acne too. Taking these essential nutrients as part of your diet results in a skin that is free from acne, and is healthier and more beautiful too.

Cod liver oil treats glaucoma by allowing aqueous humor to drain properly in the eye, thereby reducing eye pressure. If you suffer from glaucoma, you should talk to your doctor about using this natural supplement. However, you do not have to ask your doctor about using this oil if you are suffering from constipation. Cod liver oil is one of the time-tested home remedies against constipation, and works naturally by lubricating the internal lining of the intestine, which hydrates the stool and makes it easier to pass.

Cod Liver Oil for Everyone

Seeing the long list of benefits that come from this oil, a list which is not exhaustive by any means, it is hard to imagine an individual who would not derive health benefits from its regular consumption. Whether you are a teenager suffering from acne, an adult who is at risk of coronary diseases, or a senior citizen suffering from arthritis and weakened bones, this natural supplement will help you with each of these conditions, and more. It is a potent anti-depressant, as well as a natural anxiolytic. It is known to reduce the risk of many types of cancer, including skin and breast cancer. Omega-3 and the vitamins A and D contained in this oil not only help with the conditions and ailments mentioned above, but they are in fact essential for a healthy body and mind. As the richest source of these essential nutrients, cod liver oil is arguably the best natural nutritional supplement. By taking it regularly, you not only enrich your body and mind, you also reduce the risk of deadly illnesses such as cancer and coronary diseases.