Cod liver oil and its positive effects on the body
Neil Goffart
Neil Goffart
Do you remember the daily spoonful of cod liver oil? If you managed to avoid it, you may think you had a lucky escape. Yet while this fish oil is hardly loved for its bitter taste, it is genuinely beneficial for children's growth. Naturally rich in vitamin A and vitamin D, this old remedy is underrated. Discover today the positive effects of cod liver oil.
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Cod liver oil is the food that contains the most vitamin D, with 250 µg per 100 g. It is also very rich in vitamin A and in omega 3, polyunsaturated fatty acids that are essential for our body, which nonetheless cannot synthesise them. It also has many positive effects [1]:
80% of the western population is thought to have a vitamin D deficiency, even though it is essential for growth during childhood, since it helps to fix calcium in the bones, which is also needed to build the skeleton. While the sun and its UV rays supply much of our vitamin D, it should still be complemented by a healthy, balanced diet rich in vitamins. In winter, sunlight is scarce and cod liver oil helps to make up that shortfall[2].
Precautions to take with cod liver oil
Besides the possibility that some people are allergic to fish, cod liver oil may be inadvisable or have undesirable effects, in particular:
It is best to take cod liver oil in the morning, in the middle of a meal, and always as a food supplement, that is, alongside a healthy, balanced diet. It comes in liquid form, but the taste is bitter and it keeps poorly. Capsules are therefore the better choice. In that case, take no more than one to two capsules a day, for three to six months. Before starting a new course, take a break of at least one week.
To choose a good cod liver oil, opt for organic capsules, so as to avoid the presence of titanium dioxide. The doses of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) should be appropriate, and your fish oil should not contain polychlorinated biphenyls (PCBs). Filtering, purification and refining of the fish should normally limit the risk of contamination, but do check the manufacturing and control processes behind your cod liver oil.
Vitamin A, or retinol, is an antioxidant vitamin supplied solely through our diet, mainly in foods of animal origin: liver, eggs, oily fish, butter, whole-milk cheeses, or in the form of carotenoids (beta-carotene) in fruit and vegetables such as carrots, pumpkin, sweet potato, mango, apricots and melons.
The most effective source of vitamin D is exposure to natural sunlight, but it is also found in oily fish, particularly herring, and in small amounts in avocado, cheese, milk and butter.
Why not leave the bad memories of the past far behind and make your peace with cod liver oil, to raise your vitamin D and A levels? You have everything to gain. Do also read our article Which vitamins help to strengthen the immune system?
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FREQUENTLY ASKED QUESTIONS
Cod liver oil is notably a source of vitamins A and D, which are linked to several recognised physiological functions. Vitamin A contributes to the maintenance of normal vision and normal skin, and to the normal function of the immune system. Vitamin D contributes in particular to the maintenance of normal bones, to normal blood calcium levels and to the normal function of the immune system. These effects must be attributed to the vitamins concerned and not automatically to every cod liver oil.
Cod liver oil can provide vitamin D, but its content varies between products and depends on the manufacturing or fortification process. The LEPIVITS formula provides 5 µg of vitamin D per capsule, i.e. 100 % of the reference intake stated on the product page. Vitamin D contributes in particular to the normal absorption and utilisation of calcium and phosphorus, to the maintenance of normal bones and to the normal function of the immune system.
Preformed vitamin A occurs naturally in foods of animal origin, particularly in liver. In the LEPIVITS product, the cod liver oil is also combined with vitamin A in the form of retinyl palmitate, for a total declared intake of 820 µg per capsule. Vitamin A contributes to the maintenance of normal vision, normal skin and normal mucous membranes and has a role in the process of cell specialisation.
Cod liver oils generally contain omega 3 fatty acids, notably EPA and DHA, but their concentrations can vary widely depending on the oil and the manufacturing process. Analyses of marine products have confirmed this variability in composition. The current product page for LEPIVITS cod liver oil mentions the presence of omega 3 but does not quantify EPA and DHA separately. On the basis of that page alone, it is therefore not possible to verify the conditions of use of the specific European claims for EPA and DHA.
The history of cod liver oil is closely linked to the prevention of rickets, both before and after the role of vitamin D was identified. However, the LEPIVITS product presented here is intended for adults only and should therefore not be recommended for children. Requirements and safety limits for vitamins A and D vary with age; paediatric supplementation calls for a product and a dose suited to the child.
Particular care is needed because of its preformed vitamin A content. EFSA identifies teratogenicity as the critical effect of an excessive intake of preformed vitamin A and advises women who are pregnant or planning to become pregnant to avoid liver-based products. For the LEPIVITS formula, the position is clear: the product page states that it is not suitable for pregnant or breastfeeding women.
The dosage stated for the LEPIVITS formula is 1 capsule a day with a glass of water at mealtimes. This dose should be respected, taking into account the other sources of vitamins A and D consumed at the same time, in particular multivitamins or other supplements containing retinol. The Belgian Federal Public Service for Public Health recommends keeping to the stated doses and not combining several supplements without checking their cumulative intake.
[1] https://pubmed.ncbi.nlm.nih.gov/21677119/
[2] https://pubmed.ncbi.nlm.nih.gov/28756294/
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