Omega 3 fatty acids have numerous benefits, including cardiovascular disease, type 1 diabetes, certain types of cancer, glaucoma, and a reduced risk of stroke. This nutrient is essential for the functioning of the body, but our body cannot produce it ourselves. Therefore, it is important to get enough omega-3 fatty acids from external sources.
If you’re looking for a way to get omega 3 fatty acids, there are many ways to do so. If you eat 2-3 servings of fish a week and find it impossible to incorporate omega 3 into your diet, supplements such as cod liver oil and fish oil can help.
Many people use these supplements to improve their health and prevent chronic illness.In fact, according to a survey by the National Institutes of Health, in 2012, 7.8% of adults and 1.1% of children in the United States Fish oil supplement The last 30 days.
This article answers frequently asked questions: cod liver oil or fish oil: which is better? Analyze the difference between cod liver oil and fish oil, looking at the overall health benefits you can expect from taking an omega 3 supplement.
Facts about Omega 3 supplements
There are three types of omega 3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and α-linolenic acid (ALA). EPA and DHA are mainly derived from fish, and ALA is mainly derived from plant sources such as flaxseed and walnut. Omega 3 supplements such as cod liver oil and fish oil provide the EPA and DHA that our body needs.
Omega 3 fatty acids are very important to our heart health. They can reduce the risk of cardiovascular disease and blood clots. It also helps reduce high blood pressure, which is common in adults in the United States.
Omega 3 supplements also help reduce the formation of high cholesterol and plaque in the arteries. It also reduces the risk of sudden cardiac death, which occurs when the heart is not pumped irregularly or effectively, and prevents blood from being pumped to the remaining critical organs as intended.
One important thing to note is that while taking omega 3 fatty acids from diets such as fatty fish can provide these benefits, taking omega 3 in the form of supplements can also cause heart disease. Studies have shown that the risk is not reduced.
Omega 3 fatty acids have other benefits besides the heart. Studies have shown that it can reduce the risk of glaucoma, certain cancers, and certain mental disorders.
Some studies have also shown that the inclusion of omega-3 fatty acids in your lifestyle may improve weight loss when combined with a healthy diet.
With all of these possible benefits, you can understand why you want to increase your omega-3 intake. If eating fatty fish such as tuna and salmon, or omega 3 plant sources such as nuts and seeds seems consistently impractical for your lifestyle, you may be interested in taking omega 3 supplements. There will be. But which supplement is right for you? Let’s examine the advantages of each.
Are These Supplements Safe?
According to the National Institutes of Health, the side effects experienced by users of omega-3 supplements, if any, are usually mild. These side effects include unpleasant taste, bad breath, headaches, and gastrointestinal symptoms. This can include symptoms such as nausea, diarrhea, and heartburn.
Another thing to keep in mind with omega 3 supplements is that they may interfere with the medications many Americans take to prevent blood clotting. If you are taking any of these medications, or if you are allergic to seafood, it is important to consult your doctor before you start taking omega 3 supplements.
While many consumers may be concerned about the mercury content of fish oil, literature reviews conducted have shown that fish oil capsules are mercury-free. They noted that when the oil was extracted from the fish, the mercury and other heavy metals that might be present actually stayed behind.
How much do you need to take?
The tricky part of these supplements is that there is no standard recommended dose of EPA or DHA. It is recommended that you read the supplement label and take only the recommended dose. It is important to follow the recommended doses on the supplement label, as too much vitamin A can be toxic, especially if you choose to take cod liver oil.
Regardless of which supplement you are taking, you can also consult with your doctor to determine the dosage that is right for you. If you want to study a particular brand of omega 3 supplements, you can use the National Institutes of Health’s Dietary Supplement Label Database.
Benefits of cod liver oil and fish oil
The differences between the benefits of taking cod liver oil and fish oil are as follows:
Benefits of cod liver oil
Cod liver oil was often used at the turn of the 20th century to treat rickets, a bone disease caused by vitamin D deficiency. This is because cod liver oil contains vitamin D. The cod liver oil tested tended to provide about 400 IU of vitamin D. The recommended daily intake of vitamin D for adults is 600 IU, so these supplements provide most of what you need.
Getting enough vitamin D in your diet and supplements is especially important for people who don’t get much sunlight during the day or who don’t get enough vitamin D in their diet alone. In addition, cod liver oil contains vitamin A, which is important for eye health and immune function.
One important thing to keep in mind is that vitamin A can be toxic in large quantities, so it is important to adhere to the recommended doses when taking cod liver oil. Cod liver oil has other possible benefits. It has long been a popular folk remedy for inducing labor and managing constipation.
Benefits of fish oil
In contrast to certain types of cod liver oil Fish oil, Commonly called “fish oil” supplements are a little different. Fish oil supplements usually contain oils extracted from fatty fish such as herring, tuna, and anchovy.
Fish oil also contains omega 3, so it has the same benefits as cod liver oil supplements, but with one major benefit. The fish used in these supplements are thicker than cod. Therefore, fish oil supplements have a higher omega-3 content. This may mean that taking fish oil supplements, as opposed to cod liver oil supplements, can have significant benefits to you.
Cod liver oil or fish oil: which is better?
Both cod liver oil and fish oil supplements provide the benefits of omega-3 fatty acids without increasing the weekly intake of fatty fish.Both may reduce and improve the risk of glaucoma Heart health, Reduces the risk of mental health disorders and certain types of cancer.
If you are looking for a supplement that will give you the best value for your spending, fish oil supplements may be right for you. It contains higher levels of omega 3 supplements than cod liver oil supplements, which can be cost-effective for some consumers.
However, if you are eating a diet low in vitamin D or vitamin A, or if you do not get enough sunlight during the day, it may be helpful to take an omega 3 supplement that also contains these vitamins. In that case, cod liver oil may be right for you. However, one of the drawbacks of this supplement is that it contains lower levels of omega 3 than fish oil supplements.
As mentioned above, if you are using anticoagulants or have a fish and shellfish allergy, it is important to consult your doctor before starting these supplements.
Regardless of which supplement you choose, be aware that these supplements have very mild side effects overall and can promote overall health in addition to a healthy diet.
Featured Photo Credits: Caroline Atwood via cod liver oil and fish oil
Cod liver oil or fish oil: which is better?
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