There are several myths revolving around cod liver oil even though it has been used for centuries for its medicinal properties in helping treat conditions like psoriasis and kidney diseases in type II diabetics and for lowering triglycerides. Cod liver oil contains the essential acids EPA and DHA which are Omega 3 fatty acids our body needs.
If I include cod liver oil supplements, I have to change my diet to balance out fats
Fats contain several soluble vitamins which are not found in any other food. This includes about 160 types of vitamin A, many necessary hormones, plant stem cells, many vitamin D and E varieties etc. The Omega 3 fatty acid present in cod liver oil is rich in substances that help in reducing triglycerides, preventing thrombotic strokes, slowing the onset of psychoses and even improving immunity maturation. All such reasons are enough for cod liver oil to be included in our diet.
The more cod liver oil I take, the better
Though it is a ‘good fat’, the vitamin A and D present in it, if taken in excess can damage the body. When taken in recommended doses, vitamins A and D help to keep hair, nails, eyes, skin, bones and teeth healthy. But too much vitamin A causes birth defects and disturbs bone growth. Too much of vitamin D is toxic and excess of the fat can cause ‘bad fat’ effects like hemorrhagic stroke and too much Omega 3 can prevent blood from clotting.
If cod liver oil doesn’t smell or taste like fish, it’s not the real thing
That’s not true. Many people believe that cod liver oil or any fish oil should naturally taste and smell like fish. In fact, cod liver oil that smells or tastes of fish may have gone rancid. The smell may arise as the oil has been oxidized which is a sign that it’s gone bad. Such essential oils are no longer healthy for the body and should not be consumed. To prevent fish oil from going rancid, manufacturers produce it in vacuum in an environment that is rich in nitrogen but has no oxygen. This prevents it from getting oxidized by the heat that is used to strip the oils of their impurities.
Fish oil makes you bleed more heavily
This myth arises from the fact that if taken in excess, Omega 3 fatty acids can prevent the blood from clotting in the usual way. However, experts are certain that when taken in small doses of about 1 to 3 grams in a day, cod liver oil doesn’t increase the risk of bleeding in healthy people. Even those patients who are on certain medications that change the way their blood clots, can be put on a fish oil diet safely, as long as they consult with their doctor.
Fish oil absorption is improved by enteric coating
That is true with certain qualifications. How much you benefit from the fish oil capsule depends on how effectively it has been absorbed into your body. The outer coating on certain cod liver oil capsules are usually made of shellac, plant fibers, fatty acids, plastics etc. They are not easily soluble, and they help to protect the capsule from dissolving before it reaches the stomach, where the best possible absorption takes place. However some manufacturers use this as a ploy to suggest that the outer coating may help in preventing fish burps and gas. The fact is that many of them use it to mask low quality oils that have gone rancid and have fishy flavors and smells. Hence, it’s important to purchase cod liver capsules from reputed manufacturers.
Salmon oil is better than cod liver oil
That is not necessarily true. Salmon oil is rich in nutrients such as essential fatty acids EPA and DHA, which is recommended by the American Heart Association to people with coronary heart diseases. However, cod liver oil contains these as well, though in different proportions. Salmon oil has more EPA than DHA and cod liver oil has more DHA than EPA, though salmon oil contains almost twice the amount of each than cod liver oil. However, salmon oil has less vitamin D and A than cod liver oil, both of which are selling points for cod liver oil. Thus, to determine which kind of fish oil is beneficial for you, it is advisable to consult a nutritionist and determine your requirements.
Flax seed is a good alternative to fish oil as a source of Omega 3 fatty acids
This myth arises from the fact that many vegetarians prefer not to consume fish oil. They believe that its vegetarian counterpart with both Omega 3 fatty acids EPA and DHA, flax seeds, can perform the same functions as cod liver oil. However, the EPA and DHA in flax seeds cannot be absorbed directly by the body. The flax seeds must be first converted to the essential oils within the body before it can be absorbed, and this can reduce the actual absorption to about 2% to 5% of the amount that is consumed.
I eat fish, so I get all the fish oil I need
If you eat fish daily, then you probably are getting all the nutrients that you can get from it. However, there are some reasons why cod liver oil and other fish oils can be beneficial. The reason we consume fish oil supplements is to make up for any deficiency in dietary nutrition that we may be suffering from. Cod liver oil contains high levels of vitamins A and D that we can benefit from even if we eat fish on a regular basis. Of course, it’s also true that excess of the vitamins can be harmful instead, so a balance must be struck instead.
Cod liver oil is a good source of vitamin D
This is not necessarily true. Cod liver oil goes through a process called molecular distillation in order to purify it. This is when it loses most of its natural vitamin D (the beneficial vitamin D variety that you need from the oil is D3). Subsequently, before selling it, manufacturers inject the oil with artificially manufactured vitamin D3 to make up for the loss. However many manufacturers don’t do so. Some companies ensure that despite the necessary molecular distillation, the integrity of the oil is maintained and that the natural nutrients are preserved as they are. With this process, about 50% of natural vitamin D is lost and about 5% of vitamin A.