Among the many health supplements, fish oil and cod liver oil are relatively well-known. However, despite the similar names, their sources and ingredients are very different, and their health benefits also vary greatly. You can understand the differences between the two before choosing the fish oil or cod liver oil product that suits you.
Different sources and benefits
Fish Oil
This is an oil extracted from the body of fish, containing a good amount of DHA and EPA, which are both Omega-3 fatty acids. Deep-sea fish, in particular, are rich in DHA and EPA. DHA helps the retina and optic nerve cope with oxidative stress, prevents cell apoptosis, protects retinal nerve cells, and replenishes the lipid layer in tears, making tears less likely to evaporate and preventing dry eyes, thus contributing to eye health. It also promotes brain cell development and strengthens memory. EPA, on the other hand, can lower blood lipids and promote blood circulation, improving the body's ability to resist cold and preventing high blood pressure or cardiovascular diseases caused by sudden drops in temperature.
Cod Liver Oil
This is a substance extracted from fish liver, primarily containing fat-soluble vitamins A and D. The vitamin A in cod liver oil may help improve age-related macular degeneration, and a deficiency in vitamin A can lead to night blindness. Vitamin D aids in calcium absorption, which is essential for the growth of bones and teeth.
Can be obtained from natural foods
Fish oil - Fatty fish, nuts, seeds, and vegetable oils, such as salmon, tuna, sardines, chia seeds, flaxseeds, and canola oil, all contain large amounts of Omega-3 fatty acids.
Cod liver oil - Vitamin A can be obtained from foods like carrots, pumpkins, and papayas. Vitamin D can be supplemented from beef, milk, or egg yolks, or the body can synthesize it through moderate sun exposure.
Precautions
Fish oil has anti-platelet functions, so taking fish oil supplements simultaneously with anti-platelet or anticoagulant medications or food supplements (such as ginkgo, ginseng, ginger, astragalus, etc.) may theoretically increase the risk of bleeding. Additionally, since fish oil supplements may slightly lower blood pressure, taking them simultaneously with blood pressure medication may increase the efficacy and risk of the blood pressure-lowering effects.
As deep-sea fish oil may contain harmful substances such as heavy metals and dioxins, excessive consumption of fish oil may be harmful to the body. Therefore, children, pregnant women, and breastfeeding mothers should pay attention to their intake and consult a doctor if necessary. Similarly, fatty fish should only be consumed in moderation to avoid ingesting large amounts of methylmercury, PCBs, dioxins, and other pollutants.
Although cod liver oil products are popular health supplements, vitamins A and D are fat-soluble vitamins that are difficult to excrete from the body through metabolism. Too much can accumulate in the liver and cannot be metabolized. Therefore, it is best to have a physical examination first and follow your doctor's instructions to supplement any additional dosage needed based on your physical condition.
References:
https://www.consumer.org.hk/tc/shopping-guide/tips/2021-tips-fish-oil
https://heho.com.tw/archives/19273
The health information provided above is for general reference only and cannot replace the advice of a professional doctor, healthcare provider, or product information provided on this website. It is also not intended for diagnosing, treating, medically caring for, or preventing any disease. Before engaging in any diet or exercise plan, taking health supplements, or having doubts about your health, it is advisable to consult a professional healthcare provider first. You should also not take any medication without a professional medical prescription.