All about cod liver oil!
As the name suggests, cod liver oil is a dietary supplement made from the liver of cod. Although it’s often consumed in liquid form, you can also get cod liver oil in capsules.
What makes cod liver oil different from other fish oil and omega-3 supplements? The source! Fish oil comes from fatty fish such as mackerel, sardines, herring, anchovies, and salmon. Cod liver oil, by contrast, is obtained by extracting oil from the liver of just one fish species: cod.
Both types of supplements contain large amounts of omega-3 fatty acids.
What makes cod liver special is that it contains high amounts of vitamins A and D—something fish oil does not have. That’s because the process of isolating fish oil removes most vitamins.
The problem with fish oil
Most fish oil is obtained after processing the fish. Isolation and micro-distillation of the oil strip out the vitamins, leaving essentially only EPA and DHA. Vitamin D, vitamins K1 and K2, and astaxanthin are often added back afterward.
When fish oil is processed and refined, much of the sn-2 positioning shifts to the sn-1 or sn-3 position. This shift makes the oil less stable and more prone to spoilage. Bioavailability is also affected by this relocation of DHA to outer positions. Fish oil becomes less digestible, less absorbable, and less active in the central nervous system.
Components of cod liver oil
What makes cod liver oil potent and nutrient-rich is its origin from the fish’s liver. It’s packed with essential vitamins and minerals that have accumulated in the liver. Cod liver oil consists largely of two healthy fats: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are omega-3 fatty acids that the body can produce only minimally. They occur in large amounts in marine foods such as sea fish and seaweeds. Getting enough EPA and DHA nourishes the body from within in an evolutionarily sensible way.
DHA is a remarkable, ancient, and irreplaceable molecule in many living beings—especially in humans with their developed brains. That’s why it’s advised to eat fish twice a week. For those who don’t, omega-3 supplements or cod liver oil are good alternatives.
Omega-3 fatty acids
Our brain, nervous system, eyes, blood, and cell membranes all require fatty acids to function and to safeguard our health.
In particular, the omega-3 polyunsaturated fatty acids EPA and DHA are crucial in any diet. While we can synthesize small amounts of fats like EPA/DHA, others such as ALA are essential. This means they must be consumed in the diet—otherwise deficiencies can occur. For optimal EPA, DHA, and ALA, external sources are often needed.
Many people either don’t consume enough EPA and DHA, or they consume an improper omega-6 to omega-3 ratio (we get too many omega-6 fats). Just like with deficiency, imbalance can also arise when using products with poor ratios.
Ideally, the omega-6 to omega-3 ratio should be between 2:1 and 5:1. A typical modern diet is around 15:1 in favor of omega-6. There are several reasons: EPA/DHA-rich foods may not be eaten often enough; foods formerly rich in EPA/DHA may now contain less; and we likely consume too many omega-6-rich foods.
Cod liver oil is a fantastic nutritional source of omega-3 fats! Consuming cod liver oil with a high omega-3 content is a great way to shift the omega-6/omega-3 balance toward the more beneficial omega-3s.
Vitamins A and D
All natural oils also contain fat-soluble vitamins. Cod liver oil provides large amounts of vitamins A and D. Vitamin A supports skin, eyes, growth, and immunity. Vitamin D contributes to strong bones and teeth. These vitamins are often added back to regular cod liver oils because they are lost during industrial processing. In natural cod liver oils such as those from Green Pastures and Rosita Real Foods, no synthetic vitamins are added. These cod liver oils are minimally processed and therefore retain all natural nutrients and vitamins.
Traditional fish oil supplements contain no vitamins, whereas cod liver oil is rich in them. Vitamin A, a fat-soluble vitamin, is also important for our internal circadian rhythms.
Vitamin D is likewise high in cod liver oil. Vitamin D is among the most important vitamins. Sun exposure works wonders for vitamin D synthesis, but perhaps the best option is a spoonful of cod liver oil!
Health benefits of cod liver oil
While beneficial on their own, the nutrients in cod liver have a stronger effect when consumed together. Cod liver oil—with all its healthy components—can therefore be a valuable addition to our Western diet. It’s widely available in many forms. If you want only the best, it’s wise to do thorough research before purchasing a cod liver oil product. Ergomax’s personal favorite is the Extra Virgin Kabeljauw Levertraan from Rosita Real Foods.
