An Oil Change For Your Body (Cod Liver Oil)

Member Name: collingwood21

Product:	Cod Liver Oil
Date:	28/08/05 (7547 review reads)
Rating:

Advantages: Widely available, Proven health benefits, Rich in Omega 3 essential fatty acids

Disadvantages: Too much vitamin A and D is bad for you, Some capsules are large and hard to swallow

Some of you may be old enough to remember the time when children were given a daily spoonful of cod liver oil, often against their will, as a vitamin supplement. Anybody who has had the misfortune of actually tasting liquid cod liver oil will understand the protests that children often made! Fortunately, we are of the generation when science has given us odourless, tasteless capsules that make getting our oils an altogether more palatable job than it was when my mother was a child.

But why should we bother taking them at all?

Most people are aware that there are both good and bad fats: artificially produced trans fatty acids and saturated fats are bad in any amount. The best fats are those that contain essential fatty acids (EFAs), so called because without them we would die. Western diets are seriously lacking in the EFA Omega 3, which is essential to good health and is found in fish, fish oil and very little else; it has been estimated that 85% of people in the Western world are deficient in Omega 3. At the same time, we consume far too much of the EFA Omega 6 (found in sunflower oil, corn oil and other oils). The ideal ratio of Omega 6 to Omega 3 should be 1:1 (in other words, eating the same amount of both), but it has been found that we consume a 20:1 to a 50:1 ratio! Although we do need both Omega 3s and Omega 6s it is becoming increasingly clear that an excess of Omega 6 fatty acids can have dire consequences. Many scientists believe that a major reason for the high incidence of heart disease, hypertension, diabetes, obesity, premature aging, and some forms of cancer is the profound imbalance between our intake of Omega 6 and Omega 3 fatty acids. Therefore, it is a good idea to boost our intake of Omega 3 to get this balance back, and taking fish oils is an easy way to do this.

Fish oil is also associated with a number of positive health benefits such as preventing heart disease, depression, arthritis, hyperactivity in children, boosting energy levels, improving concentration, and increasing resistance to colds and flu. It is probably best known as being a joint lubricant, however, and such claims have recently been proven by a study at Cardiff University, where arthritis patients showed dramatic improvements in their joints after 12 weeks of taking fish oil capsules. There are also claims linking taking fish oils with reduced incidences of cancer, diabetes and Alzheimer’s, although as I understand it these have not yet been proven.

Hang on a minute; this category is for cod liver oil. What is the difference between that and “fish oil”?

Cod liver oil and fish oil are similar, related products – close enough related to discuss them together in one review – but are slightly different. Cod liver oil is extracted (unsurprisingly) from the liver of cod and is rich in vitamins A and D. Fish oil, on the other hand, is taken from the flesh of fatty fish such as salmon and herring and contains very little of these vitamins. Both contain the specific fatty acids EPA and DHA that are the source of the health benefits listed above. In choosing between cod liver and fish oils, you are simply deciding whether or not you need the extra vitamins A and D. Over time, I have taken both types of oils depending on the product I chose and whether I feel I need the vitamins at that particular time.

The reason I take fish oils is for a combination of the general health benefits listed above and more specifically for the association with healthy joints. As I mentioned in my recent review on glucosamine (another joint supplement), I have problems with some of my joints and I feel that the oils offer me benefits when taken in conjunction with glucosamine, especially in preventing aches and pains. I have been taking one form or other of the oils for several years now, partly through the personal recommendation of other family members who have similar problems, and partly through the advice of my doctor, who feels that they may offer me benefits and certainly won’t do me any harm (provided I don’t overdose on them, that is!). I personally find no great difference between cod liver and fish oils, and I tend to take whichever product is on special offer when I go shopping – providing it is a good quality one, of course – rather than sticking to a particular brand. Overall though, I often go for cod liver oil over winter when it is harder to get vitamin D (as there is less sunshine) and fish oils for the rest of the year.

Although I have been something of a “brand whore”, I am still careful when choosing my cod liver/fish oil supplement as poor quality ones will only give you none of the benefits, it will also mean that you are throwing away your money. My advice when selecting your oils is:
· Go for a brand name you recognise and trust rather than the obscure ones advertised for bulk buys in newspapers and magazines, as you really don’t know what you are getting. I often go for the Boots’ own brand as a reliable source that is also often on 3 for 2 offers, making it good value for money (standard price is £3.35 for 60 capsules). Seven Seas (£8.99 for 120 capsules) and Holland & Barrett (between £2 and £4 per 60 capsules depending on potency) are also reliable names. These capsules are also generally not too big, which makes them easier to swallow.
· Think carefully about whether you need the vitamins A and D from cod liver oil. If you get plenty of these in your diet anyway, it is a good idea to opt for fish oils, as these vitamins are fat soluble and you body cannot rid itself of excesses very easily. Too much of these vitamins can be as harmful as too little. Also, avoid cod liver oils when pregnant, as high levels of vitamin A could be harmful to the baby.
· Always check how many capsules of a specific product you are supposed to take per day. With some brands, it looks like you getting a lot of capsules for your money, but the fine print shows you need to take 3 or 4 a day, which makes it far less good value in the long run.
· If you have difficulty in swallowing capsules, then you can get liquid cod liver oils. Should the rather unpleasant natural flavour not appeal to you, then Seven Seas do an orange flavour liquid for £1.86 (300ml), which is available at Boots.

However, if you be looking for different benefits from your fish oils, then a relatively new player in the market may appeal to you more than the traditional product. Over the past few months I have noticed an improvement in my joints, largely from taking the glucosamine supplements I mentioned previously. As I struggle with my PhD thesis, I have also felt that an increased ability to concentrate for sustained periods would be beneficial to me. This is why I have recently changed allegiance from whatever is on the best price to a particular brand: Equazen’s “Eye Q” capsules.

Eye Q is a fish oil supplement that has been specifically formulated to have different concentrations of the essential fatty acids EPA and DHA to those normally found in standard fish oils; more specifically it has a far higher proportion of EPA to DHA and an added vitamin E supplement. This combination has been shown by research to be more beneficial to coordination, learning ability, memory and concentration – although less good for the joint related benefits. I personally have noticed a difference in taking this supplement – after a just a couple of weeks, my concentration was noticeably improved and my mind felt “clearer” and more able to focus on my work - although it doesn’t come cheap at £7.99 for 60 capsules (which will last between 10 days and a month, depending on the dose taken; there are specific guidelines on how many capsules you should take to take to get maximum benefit in the pack). There are also studies supporting the benefits of Eye Q to children with learning and behavioural difficulties: www.equazen.com/default.aspx?pid=120.

Overall, I find it hard not to recommend fish oils and cod liver oils. They are a simple method to a range of proven health benefits, and the basic products are inexpensive and easily available. There are only two real drawbacks I have found. Firstly, that some of the cheaper products aren’t as odourless as they claim, so you end up with horrible fishy breath (yuck!) and secondly, that few manufactures put the capsule size on the packet. Eye Q and Boots both do, but in other cases I have found myself with capsules that are so big that they are uncomfortable to swallow.

Highly recommended!


Useful Websites:
www.pinc.com/healthnews/fishoils.html
www.mercola.com/article/omega3.htm
www.healingdaily.com/detoxification-diet/cod-live r-oil.htm
www.boots.com

Summary: Good for you joints, heart, brain and general health!