Basic info consolidated.Cod Liver & Fish Oil FAQ
Who should take cod liver oil?
I recommend cod liver oil as a dietary supplement for most everyone -- children aged four and above, to seniors... provided they need the additional support of vitamin D.
Cod liver oil contains vitamins D and A which are beneficial for almost everyone from fall through late spring during the cloudy winter season when sun exposure is naturally low. It is also beneficial for anyone else who cannot get regular sun exposure. Think of cod liver oil as "fish-plus" - fish oils plus vitamins D and A.
Who should take fish oil?
Fish oil is beneficial as a dietary supplement for those aged four and above who obtain adequate vitamin D from exposure to sunshine.
Why should I take cod liver oil or fish oil?
Fish oils and cod liver oil provide health benefits to their users. American diets as a whole lack sufficient omega-3 oils,
and tend to be overbalanced on the side of omega-6 and omega-9 oils.
In my opinion, a harmonious balance would be 1:1 between omega-3 to omega-6. Some estimates put the typical balance at 1:20 or even 1:50. Supplementing with omega-3 can help maintain or restore your healthy omega-3 balance.*
Also, omega-3s are considered essential fatty acids, meaning they must come from a food source, since your body cannot produce them.
Fish oil and cod liver oil can support your health in these ways:
* Help promote heart health and normal cholesterol balance*
* Support immune system health, mood, memory, joint health, blood sugar health, and helps relieve stress*
* Help increase energy level and promote cognitive function*
* Provide immune system support*
* Help provide nutritional support to pregnant women*
* Aid in regulating cell growth and division*
* Support a strong skeletal system*
* Support a healthy inflammatory response*
What are omega-3 oils?
Omega-3 fatty acids are long-chain carbons, polyunsaturated with many double bonds -which are important and essential nutrients for good health. The term omega-3 refers to the location of the first double bond on the third carbon.
Omega-3 fatty acids include DHA (Docosahexaenoic acid), EPA (Eicosapentaenoic acid) and ALA (Alpha-Linolenic Acid).
What is the difference between these types of omega-3 oils?
EPA and DHA have a longer structure and contain more double bonds than ALA. EPA and DHA support healthy cardiovascular health and immune health*. Fish oils supply omega-3 levels especially high in EPA and DHA. Some vegetable oils provide ALA.
What are essential fatty acids?
Essential fatty acids are those that are important or even crucial to your optimal health, yet cannot be produced by your body (they must be supplied by food consumption).
Why not just eat flaxseed?
The only omega-3 that flaxseed provides is ALA. Even when large amounts of ALA are consumed, your body can only convert very small amounts into EPA and DHA, and only when sufficient enzymes are present. Consuming fish oil is a more predictable way of obtaining adequate EPA and DHA.*
Why not just eat fish?
Mercury contamination in fish throughout the world is a concern. The risk of mercury impacting your health can outweigh the benefits of the omega-3 fats you consume when you eat fish. Therefore, I recommend that you limit your consumption of fish, whether ocean, freshwater, or farm-raised.
Fish oil and cod liver oil from a high quality source don't pose the same risk as fresh fish. That's because they are purified of mercury, PCBs and many other contaminants.
What is the difference between fish oil and cod liver oil?
The main difference between cod liver oil and fish oil is that cod liver oil is high in vitamin D, sometimes called the "sunshine vitamin".* If you are outside in warm weather, sunshine produces high and generally sufficient levels of vitamin D without supplementation.
I do not recommend consuming cod liver oil in the warm weather months or warm climates, as this could cause an excess of vitamin D in your system. Conversely, when the sun's rays are very indirect, your body needs vitamin D supplementation. So I recommend cod liver oil versus fish oil in cool weather months or cool climates.
Vitamin D experts suggest that anyone living north of the 30th parallel is likely to be sun-deprived for much of the year. The 30th parallel runs roughly along the Gulf Coast, from the Florida panhandle west through Texas and across to southern California.
My general rule... Take cod liver oil from autumn to early spring, and fish oil from late spring through the end of summer. Adjust your fish oil intake depending on where you live in relation to the equator. Those close to the equator do not need cod liver oil due to good vitamin D intake from the sun.
If you aren't sure of what you should take, please consult your medical practitioner and have your vitamin D levels tested.
Can fish oil help kids?
Regular consumption of fish oil/cod liver oil can benefit children. As it does with adults, it will optimize kids' health and promote proper brain function*.
Studies suggest that DHA supports good cognitive function in adults who were breast-fed up to nine months while the mother was supplementing with fish oils.*
Even infant formula companies are beginning to include DHA and ARA (another fatty acid) to their formulas, touting the enriched formula as a major advancement in infant nutrition and charging a ten or fifteen percent premium for the enriched formula.
Will fish oil help my heart?
Omega-3 fatty acids are believed to promote good overall health and cardio health*. Studies suggest that omega-3s promote normal cholesterol levels and normal inflammatory response - which benefit a healthy heart.* Vitamin D also supports good heart health.*
Will fish oil affect my pregnancy?
Studies suggest that fish oil intake during pregnancy can contribute to healthy pregnancies* and omega-3 supplementation and restriction of omega-6s help support brain function and mood both during pregnancy and post-partum*.
Are there any contraindications?
If you have been diagnosed with the relatively uncommon condition of sarcoidosis, you should rigidly avoid sunshine and vitamin D, and you should not consume cod liver oil.
Children under the age of four should proceed only with the recommendation of your medical practitioner.
How can I ensure I get quality fish oil?
The fish oil or cod liver oil offered here are excellent brand choices. They contain essential omega-3s and follow strict purity guidelines. These guidelines help you find a quality fish oil or cod liver oil:
* Make sure your brand is free of mercury, PCBs and other contaminants.
* Confirm low oxidation levels in the fish or cod liver oil.
* Check that your fish or cod liver oil contains vitamin E.
* The taste test - lemon flavoring adds a fresh taste.
How much fish oil should I take?
Recommended intakes of DHA and EPA have not been established by the FDA. The American Heart Association recommends two servings of fish per week to support cardiovascular health*. Two four-ounce servings of salmon contain approximately three total grams of EPA and DHA.
Recommended usage is one teaspoon of liquid oil daily. (If you juice, you can include this in your juices.) For Cod Liver Oil Softgels with Low Vitamin A, recommended usage is one softgel daily.
Unlike vitamins and minerals whose intake is usually relatively constant, optimal amounts of essential fatty intake are quite variable. Following the above will give you a good starting point. Consult your physician and have your vitamin D levels tested to learn your specific optimal amounts.
http://products.mercola.com/faq/cod-liver-fish-oil.htm
