8 health benefits of cod liver oil — and its side effects

Cod liver oil is a extensively consumed complement that comes from the livers of codfishes. Since it’s excessive in omega-3 fatty acids (eicosapentaenoic acid and docosahexaenoic acid), it’s linked to many well being advantages. It additionally has nutritional vitamins like A and D, so it could be good in your mind, pores and skin, hair, and coronary heart. There are a lot of cod liver oil advantages, however be certain that to stay to the advisable dose, as extreme consumption can result in nausea or dizziness. Additionally, keep in mind dietary supplements like cod liver oil shouldn’t substitute a balanced weight loss program. Eat quite a lot of complete meals, and attain out for cod liver oil in case your weight loss program falls brief.

What are the advantages of cod liver oil?

Cod liver oil’s advantages are tied to its vitamins. Cod liver oil accommodates nutritional vitamins A, D, and omega-3 fatty acids, in line with analysis printed within the Medscape Journal Of Medication in 2008. Listed below are a few of its well being advantages:

1. Helps coronary heart well being

Since cod liver oil has omega-3 fatty acids, it could scale back the danger of cardiac demise, as per analysis printed within the Journal of the American School of Cardiology in 2011. “Cod liver oil can decrease triglycerides and scale back blood stress, contributing to a wholesome coronary heart,” says dietitian Payal Sharma. Its anti-inflammatory properties additionally assist to forestall plaque buildup in arteries, decreasing the danger of coronary heart assaults and strokes.

2. Boosts immune perform

Cod liver oil is wealthy in nutritional vitamins A and D, each of which play vital roles in supporting the immune system. Vitamin A is required to keep up the integrity of pores and skin and mucous membranes, that are the physique’s first line of protection towards micro organism or virus. Vitamin D helps modulate immune responses, making the physique extra resilient to infections.

3. Improves joint well being

Attributable to its anti-inflammatory results, cod liver oil is commonly advisable for individuals affected by arthritis or joint ache. “It helps scale back stiffness and swelling, so can present aid to individuals with osteoarthritis and rheumatoid arthritis,” says the professional.

4. Enhances eye well being

Vitamin A in cod liver oil is essential for eye well being. Vitamin A might scale back the danger of glaucoma and age-related macular degeneration, as per analysis printed within the Antioxidants journal in 2019.

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5. Promotes wholesome pores and skin and hair

It’s a good suggestion to make use of cod liver oil for pores and skin. Its anti-inflammatory and moisturising properties make it useful for pores and skin well being. “The omega-3 fatty acids in cod liver oil enhance pores and skin elasticity and hydration, and vitamin A helps pores and skin cell regeneration,” says Sharma. It could even be useful for many who have hair loss downside. Throughout a 2015 research printed within the Journal of Beauty Dermatology, researchers discovered {that a} six-month supplementation with omega 3 and 6 and antioxidants can act effectively towards hair loss and enhance hair density.

6. Helps bone well being

The excessive ranges of vitamin D in cod liver oil promote calcium absorption, which is important for robust bones and tooth. That is particularly useful for individuals susceptible to osteoporosis or bone loss. Vitamin D deficiency is frequent in areas with restricted daylight publicity, making cod liver oil an necessary complement for sustaining bone density.

7. Enhances mind perform

Cod liver oil is thought to enhance cognitive perform and psychological well being on account of vitamin D. Throughout a 2014 research printed in Proceedings of the Nationwide Academy of Sciences, it was discovered that vitamin D might enhance the chance of wholesome cognitive ageing.

8. Reduces irritation

Persistent irritation is a serious reason for many ailments, together with coronary heart illness, most cancers, and autoimmune issues. One other advantage of cod liver oil is that it helps fight irritation within the physique. Nutritional vitamins A and D have a synergistic affect with omega-3 fatty acids in irritation discount in reference to autoimmune issues, as per analysis printed within the Integrative Medication: A Clinician’s Journal in 2022.

What are the uncomfortable side effects of cod liver oil?

The advisable every day dose of cod liver oil usually ranges from one to 2 teaspoons, which is about 5 to 10 ml per day, says the professional. It’s important to not exceed the advisable dose, as extreme consumption can result in issues:

• Vitamin A toxicity: Extreme consumption or mixing it with different dietary supplements excessive in vitamin A or D can result in signs like nausea, dizziness, and even liver injury.
• Gastrointestinal points: Some individuals might expertise abdomen upset, indigestion, or diarrhea.
• Blood thinning: Omega-3 fatty acids have a pure blood-thinning impact, so individuals on blood thinners must be cautious.

“Additionally, pregnant girls shouldn’t take an excessive amount of vitamin A, as it may possibly hurt fetal growth,” says Sharma.

FAQs

1. Is it okay to take cod liver oil daily?

Sure, it’s usually secure to take cod liver oil daily, supplied you keep inside the advisable dosage. The every day consumption of omega-3 fatty acids, nutritional vitamins A and D, shouldn’t exceed the higher restrict to keep away from potential toxicity. It’s important to seek the advice of a physician earlier than beginning any complement routine, particularly for individuals with current well being situations or these taking drugs.

2. Can cod liver oil have an effect on your kidneys?

Cod liver oil doesn’t usually have an effect on kidney perform when taken within the advisable doses. Nevertheless, people with kidney illness or these susceptible to kidney issues ought to seek the advice of a healthcare supplier earlier than taking cod liver oil. Extreme consumption of vitamin A can result in toxicity, which can pressure the kidneys and different organs.

3. Does cod liver oil scale back stomach fats?

Whereas cod liver oil just isn’t a direct answer for decreasing stomach fats, it could assist help weight reduction efforts. Omega-3 fatty acids enhance metabolism and assist the physique burn fats extra effectively. The anti-inflammatory properties of cod liver oil may additionally contribute to weight reduction by decreasing power irritation, which might make it simpler for the physique to shed extra fats. Nevertheless, cod liver oil must be paired with a balanced weight loss program and common train for optimum outcomes.