8 Health Benefits and Side Effects of Cod Liver Oil
Cod liver oil has long been used as a dietary supplement. Therefore, cod liver oil has many health benefits. It is beneficial for skin, hair, etc.
Cod liver oil is a widely used product obtained from the liver of cod fish. It has many health benefits because it is rich in omega-3 fatty acids (eicosapentaenoic acid and docosahexaenoic acid). It also contains vitamins A and D, so it will be good for your brain, skin, hair and heart. Cod liver oil has many benefits, but it is important to follow the advice as excessive consumption can cause nausea or dizziness. Also remember that supplements such as cod liver oil should not replace a healthy diet. Eat a variety of natural foods and if your diet is not sufficient, eat high-fat cod.
What are the benefits of cod liver oil?
The benefits of cod liver oil are related to its nutritional value. According to a study published in the medical journal Medscape in 2008, cod liver oil contains vitamins A, D, and omega-3 fatty acids.
1. Promote heart health
Since cod liver oil contains omega-3 fatty acids, it will reduce the risk of cardiac death, according to a study published in the Journal of the American College of Cardiology in 2011. Cod liver oil can lower triglycerides and blood pressure, which can help with heart health. Its anti-inflammatory properties also help prevent plaque buildup in the arteries, reducing the risk of heart attack and stroke.
2. Strengthen immunity
Cod liver oil contains vitamins A and D, which play an important role in supporting the body. Vitamin A is essential for maintaining the integrity of the skin and mucous membranes, which are the body’s first line of defense against illness or disease. Vitamin D helps protect the immune system, increasing the body’s ability to fight disease.
3. Improve joint health
Due to its anti-inflammatory properties, cod liver oil is often recommended for people with arthritis or joint pain. It helps reduce stiffness and swelling, thereby reducing symptoms of osteoarthritis and rheumatoid arthritis.
4. Improve eye health
The vitamin A in cod liver oil is important for eye health. According to a 2019 study published in the journal Antioxidants, vitamin A may reduce the risk of glaucoma and age-related macular degeneration.
5. Promote healthy skin and hair
It’s a good idea to use cod liver oil for skin care. Its anti-inflammatory and moisturizing properties make it great for healthy skin. The omega-3 fatty acids in cod liver oil help increase skin elasticity and hydration, while vitamin A helps support skin cell renewal. It’s also beneficial for people with hair problems. In a 2015 study published in the Journal of Cosmetic Dermatology, researchers found that supplementing with omega 3 and 6 antioxidants for six months was effective in preventing hair loss and promoting faster hair growth.
6. Improve bone health
The high levels of vitamin D in cod liver oil increase the absorption of calcium, which is important for bones and teeth. This is especially beneficial for people at risk of osteoporosis or bone loss. Vitamin D is not available in areas where there is no sunlight, making cod liver oil an important supplement for maintaining bone density.
7. Improve brain function
Cod liver oil is known to contain vitamin D, which is known to improve intelligence and brain health.
8. Reduce inflammation
Chronic inflammation is the cause of many diseases, including heart disease, cancer, and autoimmune diseases. Another benefit of cod liver oil is that it helps fight infections in the body. According to research published in Integrative Medicine: A Clinician Journal in 2022, vitamins A and D work synergistically with omega-3 fatty acids to reduce inflammation associated with autoimmune diseases.
What are the side effects of cod liver oil?
Experts say the recommended daily dose of cod liver oil is usually one to two teaspoons, or about 5 to 10 milliliters per day. It’s important not to exceed the dose, as taking too much can cause problems:
- Vitamin A Toxicity – Taking too much or mixing it with other supplements rich in vitamin A or D can cause symptoms such as nausea, dizziness, and liver damage.
- Gastrointestinal problems – Some people may experience stomach pain, indigestion, or diarrhea.
- Blood Thinners – Omega-3 fatty acids have beneficial effects on diabetes, so caution should be taken with blood-thinning medications.
- Also, pregnant women should not take too much vitamin A as it can harm the pregnancy.