Knowing what type of cod liver oil is best will depend on the reason why you’re taking it, as there are different types with different benefits and disadvantages. In order to know the right supplements to take, you should consult your doctor for the right one and and the right dosage intake for it to be effective. Here are a few types of Cod Liver Oil to consider:
1. High omega-3 content
A tablespoon of cod liver oil provides about 2,894 milligrams of total omega-3 fats, including 2,502 milligrams of combined eicosapentaenoic acid and docosahexaenoic acid, the two omega-3 fats most recommended for improving health. Cod liver oil typically contains less EPA and DHA than other fish oil supplements, which have sometimes been purified to maximize their EPA and DHA content.
2. The right dosage
Look for the supplement containing 450 milligrams of EPA plus DHA per day, as recommended by Dr. Carrie Ruxton of the Health Supplements Information Service. This is not the same as the amount of total fish oil contained in the supplement–a supplement might have 1,000 milligrams of total fish oil but only 450 milligrams of DHA and EPA–so check the label to determine the EPA and DHA content.
3. Lower vitamin A content
Look for cod liver oil that is are low in vitamin A. This is because the human body can only take 10,000 international units of vitamin A in a day, and this oil has 5,000 international units in 1 teaspoon. This would be considered an overdose. 2 Teaspoons is the maximum safe amount of vitamins per day. Some types of cod liver oil have less vitamin A, reducing its toxicity in the body less.
4. Avoid oils with PCBs
This doesn’t mean you have to opt for the most expensive type of cod liver oil available; you should simply use one from a reputable brand. This is because they will ensure that the cod liver oil doesn’t contain contaminants like PCBs (polychlorinated biphenyls), or mercury that can build up in the body and increase the chances of you having health problems ranging from cancer to child birth defects. It is important to check for labels that indicate no such additions.
5. Consumption purposes
There are some people who may find it difficult taking in the liquid version of cod liver oil, so capsules or flavored varieties might be preferable for them. However, it is important to know that capsules tend to be more expensive than their liquid counterpart and that you may need multiple pills to get the right amount of omega 3 fats. According to Colorado State University Extension, you should choose fish oil capsules that contain at least 50 percent omega-3s — DHA and EPA — in each capsule.
It should be known that Fish oil, and cod liver oil, have their own side effects which includes bad breath, headaches, upset stomachs, a metallic taste and dry skin. It is important to spread your fish oil intake during the day instead of taking a huge amount in one gulp. Also taking the supplement with food can help improve absorption and reduce side effects. People who are allergic to fish and pregnant women should abstain and consult their doctors before taking them.