Cod liver oil is a broadly 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 might be good to your mind, pores and skin, hair, and coronary heart. There are various cod liver oil advantages, however be certain that to stay to the really helpful dose, as extreme consumption can result in nausea or dizziness. Additionally, keep in mind dietary supplements like cod liver oil shouldn’t change a balanced food regimen. Eat a wide range of entire meals, and attain out for cod liver oil in case your food regimen 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 accordance with analysis revealed 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 might cut back the danger of cardiac loss of life, as per analysis revealed within the Journal of the American Faculty of Cardiology in 2011. “Cod liver oil can decrease triglycerides and cut back blood strain, contributing to a wholesome coronary heart,” says dietitian Payal Sharma. Its anti-inflammatory properties additionally assist to stop plaque buildup in arteries, lowering the danger of coronary heart assaults and strokes.

2. Boosts immune operate

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 take care of the integrity of pores and skin and mucous membranes, that are the physique’s first line of protection in opposition to micro organism or virus. Vitamin D helps modulate immune responses, making the physique extra resilient to infections.

3. Improves joint well being

On account of its anti-inflammatory results, cod liver oil is usually really helpful for folks affected by arthritis or joint ache. “It helps cut back stiffness and swelling, so can present aid to folks 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 could cut back the danger of glaucoma and age-related macular degeneration, as per analysis revealed 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 might even be useful for individuals who have hair loss downside. Throughout a 2015 research revealed within the Journal of Beauty Dermatology, researchers discovered {that a} six-month supplementation with omega 3 and 6 and antioxidants can act effectively in opposition to 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 sturdy bones and enamel. That is particularly useful for folks susceptible to osteoporosis or bone loss. Vitamin D deficiency is widespread in areas with restricted daylight publicity, making cod liver oil an necessary complement for sustaining bone density.

7. Enhances mind operate

Cod liver oil is thought to enhance cognitive operate and psychological well being as a result of vitamin D. Throughout a 2014 research revealed in Proceedings of the Nationwide Academy of Sciences, it was discovered that vitamin D could enhance the chance of wholesome cognitive ageing.

8. Reduces irritation

Power irritation is a serious explanation for many illnesses, 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 revealed within the Integrative Medication: A Clinician’s Journal in 2022.

What are the negative effects of cod liver oil?

The really helpful 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 will be significant to not exceed the really helpful 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 folks could expertise abdomen upset, indigestion, or diarrhea.
• Blood thinning: Omega-3 fatty acids have a pure blood-thinning impact, so folks on blood thinners must be cautious.

“Additionally, pregnant girls shouldn’t take an excessive amount of vitamin A, as it could actually hurt fetal improvement,” says Sharma.

FAQs

1. Is it okay to take cod liver oil every single day?

Sure, it’s usually protected to take cod liver oil every single day, offered you keep inside the really helpful 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 health care provider earlier than beginning any complement routine, particularly for folks with current well being circumstances or these taking medicines.

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

Cod liver oil doesn’t usually have an effect on kidney operate when taken within the really helpful doses. Nonetheless, 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 cut back stomach fats?

Whereas cod liver oil just isn’t a direct resolution for lowering stomach fats, it might assist assist 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 might also contribute to weight reduction by lowering continual irritation, which may make it simpler for the physique to shed extra fats. Nonetheless, cod liver oil must be paired with a balanced food regimen and common train for optimum outcomes.