omega 3 health benefits

Benefits of Cod Liver Oil for Overall Health

What are the Benefits of Cod Liver Oil
Cod Liver Oil Side Effects
How to Use Cod Liver Oil

Cod Liver Oil is a fish oil supplement, which is different from regular fish oil supplements. The source of cod liver oil is the liver of Atlantic Cod whereas the source of regular fish oils is the tissue of oily fish like mackerel, tuna, herring, and anchovies. The benefits of cod liver oil are many but since times immemorial, it has been a remedy for joint pains and rickets. 

With the high intensity of Vitamin D, the cod liver has been used for the treatment of rickets, which is caused due to acute Vitamin D deficiency. It has an impressive nutrient profile and 1 teaspoon of cod liver oil provides 90% of the daily requirements of Vitamin C and 113% of the daily requirements of Vitamin D. Cod liver oil uses include the upkeep of healthy bones and controlling calcium absorption. Read further to know the various benefits and uses of cod liver oil.

What are the Benefits of Cod Liver Oil?

Cod liver oil supplement is available in liquid as well as capsule form. Whether your intake of cod liver oil is in the form of liquid or capsule, the benefits are the same. The various cod liver oil capsules benefits are:

1. Upkeep of Healthy Bones 

The cod liver oil capsules benefits can be attributed to the impressive nutritional profile that constitutes Vitamin D and Vitamin C. Both Vitamin D and Vitamin C help maintain healthy bones and treat Rickets, a disease caused due to high deficiency of Vitamin D.

2. Reduces Inflammation of Joints

The cod liver oil consists of omega 3 fatty acids that curb the proteins that promote inflammation. Chronic inflammation, i.e. inflammation that exists for extended periods, increases the risk of heart-related conditions. The antioxidant properties of Vitamin D and Vitamin C help in reducing inflammation by fighting free radicals.

3. Maintains Healthy Skin

The cod liver oil benefits skin as well. Vitamin D present in cod liver oil enhances the benefits of cod liver oil. The antioxidant and anti-comedogenic properties of Vitamin D helps in fighting free radicals to prevent skin damage.

The acne-combatting property of cod liver oil is derived from Omega 3 fatty acids like EPA and DHA. Moreover, the anti-inflammatory properties of these fatty acids aid in preventing inflammation of the skin. Being a rich source of Vitamin D, cod liver oil also helps in treating cystic acne. It also works towards the reduction of acne scars owing to the presence of Vitamin A as well. If you are consistent in the usage, you will reap the optimum benefit of cod liver oil capsules for the skin.

4. Reduces Joint Pain and Rheumatoid Arthritis Symptoms

The anti-inflammatory properties of Omega 3 fatty acids present in cod liver oil provides relief from joint pains by curbing inflammation of joints in individuals suffering from rheumatoid arthritis.

5. Supports Eye Health

Glaucoma and macular degeneration are the two main age-related causes for vision loss. However, these two conditions are a result of chronic inflammation. Omega 3 fatty acids and Vitamin A that are sourced from cod liver oil help in supporting eye health from diseases that inflammation causes.

6. Promotes Hair Health

There are various cod liver oil benefits for hair. It is considered to be the natural elixir for hair health. Omega 3 fatty acids present in cod liver oil prevents hair loss by stimulating hair follicles. It also helps in maintaining the texture and lustre of the hair.

7. Reduces Anxiety and Depression 

Chronic inflammation is one of the causes of anxiety and depression. The anti-inflammatory properties of Omega 3 fatty acids help in reducing them. Also, Vitamin D promotes the secretion of serotonin, the mood-enhancing hormone that helps keep anxiety and depression at bay.

Cod Liver Oil Side Effects

Cod liver oil used in moderation is safe. Cod liver oil side effects are generally an outcome of heavy doses. Some of the side effects could be stomach upset, nausea, and heartburn. Heavy doses of Vitamin A and Vitamin D can cause bleeding, as they prevent blood clotting.

Cod liver uses are many and its side effects are generally rare but may be possible in some cases. You should be consulting a physician if you experience any of these side effects:

  • Nausea
  • Breathing issues
  • Swelling of face
  • Headache
  • Allergic reaction

Avoid intake of cod liver oil during pregnancy, as it accumulates Vitamin A. An increased level of Vitamin A can harm the development of the foetus.

How to Use Cod Liver Oil?

There is no particular recommended dosage of cod liver oil. The level of requirement is age-related. Generally, 3000mg of cod liver oil daily is considered safe. However, consult a physician for the right dosage before consumption of the cod liver oil supplement.


The inclusion of walnuts, soybeans, and flaxseeds can provide you with the required amount of omega 3. These contain AHA which our body can convert into EPA and DHA. But the daily required level cannot be generated by our body on its own. Around 3000 mg of cod liver oil is safe for adults. But to derive this level from a natural diet is difficult. To unlock the benefits of cod liver oil, it is recommended to consume cod liver oil supplements that are available both in the liquid as well as the capsule form.

Know the Benefits of Omega 3 for Arthritis

What is Arthritis
Omega 3 Benefits for Joints
Omega 3 Fatty Acids vs Omega 6 Fatty Acids
Omega 3 for Arthritis – How Much and How Often

Omega 3 fatty acids are nutrients that are found in high quantities in fatty fish. They are an essential part of all your body’s cell membranes and are required for a healthy body. The important Omega 3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) – all of which have their own benefits.

It has been known anecdotally for years that Omega 3 for joints helps to ease pain and swelling. In recent years, clinical data shows that regular intake of Omega 3 fatty acids may actually be useful with arthritis treatment. 

What is Arthritis?

Arthritis is a group of diseases and disorders in which one or more joints of the body undergo swelling, pain and are difficult to move easily. It can be caused due to a variety of reasons such as repeated stress, infection or underlying disease. Rheumatoid Arthritis, for example, is caused when the body’s immune system starts to attack the cells and tissues of the joints. This is known as an autoimmune disease.

Arthritis can be gradual or can progress in stages. Many people with arthritis often have occasional flare-ups of pain and swelling. Most treatment for all types of arthritis involves pain management with anti-inflammatory and pain medications or immune-suppressing medicines. 

Omega fatty acids have been studied a lot due to their health benefits across the human body, including improved heart health and lower risk of amnesia. Let’s explore how Omega 3 for arthritis works and how you can access these benefits.   

Omega 3 Benefits for Joints

DHA and EPA are two fatty acids found in fish and fish oil supplements. These two have been shown clinically to reduce inflammation in the body. Inflammation is the cause of joint pain, swelling, and stiffness. Omega 3 for joint pain and joint function tests have been performed both in mice and in humans. 

It is thought that DHA may improve immune function in the body while EPA reduces it. DHA is the Omega 3 for good joints and is more vital in reducing inflammation. However, both of these fatty acids from fish are important. 

In lab tests, Omega 3 for arthritis not only reduced joint pain but also prevented arthritis onset in mice. For these reasons, Omega 3 is good for arthritis treatment. It also helps to improve the action of arthritis medication. It was observed that when medicine was taken along with Omega fatty acids, it reduced joint pain better than just medication alone. 

While EPA and DHA are sourced from fish primarily, another omega fatty acid is ALA (alpha-linolenic acid). It can be found in plant-based dietary sources like nuts or seeds (such as walnuts, flaxseeds, etc.). Currently, there is no strong scientific evidence that ALA is beneficial against arthritis joint pain, although it has many other proven benefits. 

Omega 3 Fatty Acids vs Omega 6 Fatty Acids

In general, Omega 3 is good for arthritis since it reduces inflammation in the body. It is thought that Omega 6 fatty acids are not as beneficial in reducing inflammation.

However, there is still some debate in this field. Some research indicates that we need to lower our ratio of Omega 6 to Omega 3 fats for better health. Other research indicates that both of them are helpful and beneficial for overall health.

Omega 6 acids are primarily plant-based – they are found in sunflower oil, corn oil, and soybean oil. Regardless of the difference between these two, Omega 3 and arthritis have a well-established relationship. 

Speak to your doctor for more detailed dietary recommendations. But you should also understand that these fatty acids, when taken regularly, can leave a significant impact on your chronic joint pain. 

Omega 3 for Arthritis – How Much and How Often?

You should consult your doctor before trying any Omega 3 supplements or fish oil supplements. People with heart and other cardiovascular conditions may need to use it with caution, as Omega 3 fatty acids in high amounts may increase the risk of developing rhythm disorder (atrial fibrillation). Additionally, there are some minor side effects too like burping, smelly breath, diarrhoea, and nausea. 

Additionally, your doctor may ask you to reduce your overall fat consumption if you have high blood pressure, diabetes, or are overweight. In this case, you can lower your fat consumption but make omega 3 fatty acids a bigger part of your diet. 


Omega 3 for knee pain and other joint pains associated with arthritis may help you but taking supplements should always be done after talking to your doctor. If you enjoyed this explainer on Omega 3 for arthritis, you should read our tips for reducing arthritis pain next! 

The Health Benefits of Omega 3

For those who are wondering what is omega 3, the basics are: Omega 3 is a healthy fat and is made up of two long chain fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) with equally long names and lasting health benefits. The richest source of omega 3 food is fish The other not-so-good omega 3 sources are walnuts, spinach, mustard greens, wheat germ, flaxseed (and flaxseed oil), soybean and canola oil. In these different foods, omega 3 is present in these foods in trace amounts, particularly in the form of ALA (Alpha Linoleic Acid) that gets processed into omega 3 fatty acid by the body.   To get the requisite dosage, focus on different sources of omega 3 fatty acids rich foods to lower risk of major chronic diseases including heart disease, cancer, and arthritis.


For most of us, fatty acids come from omega 6, found primarily in cooking oils. This is causing an imbalance in omega 3 and omega 6 ratio and leads to inflammation. In the human body diseases like arthritis, eczema and heart disorders are linked to inflammation.  Experts have found that inflammation reduces in people who eat foods with high levels of omega 3 fatty acid which casts a positive effect on your health and wellbeing. The recommended dietary intake for omega 3 fatty acid is 430 mg a day for women and 610mg a day for men. To fulfil this requirement, two meals a week featuring oily fish is mandatory. Since most of us are lacking on essential omega 3 fatty acids to offset the effects of deficiency, omega 3 supplementation is necessary.


Omega 3 fatty acid helps decrease LDL (bad cholesterol) and triglycerides (a type of fat) in healthy and obese people at risk of developing diabetes. Howard scientist Jason Ju has reported in the in the Journal of Clinical Endocrinology and Metabolism that taking fish oil supplements significantly increased adinopectin levels by 0.37 mcg/mL(P=0.02). Adinopectin is a known marker for insulin sensitivity and has been associated to lower type 2 diabetes and heart disease risk in previous studies. Omega 3 keeps your heart healthy as it prevents blood from clotting in the arteries and lowers blood pressure. It also helps increase HDL (the good cholesterol). Along with a low carb, fat and protein rich diet, omega 3 fatty acid helps reduce risk of stroke, heart failure and irregular heartbeats.


For fitness enthusiasts and weight lifters, there is a lot of wear and tear on the joints, resulting in joint pain.  For seniors, joint pain results from age-related wear and tear and arthritis. It has been scientifically proven that EPA and DHA in omega 3 fatty acid help reverse symptoms of arthritis.  In a study group of 293 adults without clinical osteoarthritis, some with and without knee pain, higher intake of omega-3 fatty acids helped decrease the risk of bone marrow lesions.


Did you know 60 percent of your brain is made of DHA, a subtype of omega 3 fatty acid? For children and infants DHA is critical to improve learning ability. In adults, omega 3, particularly DHA helps build brain function and reverses memory loss. In fact, omega 3 fatty acid is essential for the optimal functioning of the brain and helps lowers symptoms of mood disorders, like depression.


When it comes healthy skin and fabulous hair omega 3 supplements delivers better results than the expensive creams and shampoos. Omega 3 is an integral part of cell membranes and it helps minimize wrinkles, fine lines, dry skin and even eczema and psoriasis. For a healthy skin and hair, all you need to do is to emphasize on the intake of omega 3. As a bonus effect, women on omega 3 rich diet and supplement find themselves better equipped to deal with premenstrual syndrome.


Omega 3 is an excellent antidote for seasonal infections as it builds your immunity. It also helps lower stress hormone, cortisol, which is linked with fat gain. If you’re strength training, omega 3 intake will help improve fitness by increasing your muscle strength and physical performance and you’ll be able to train harder.


The U.S. Food and Drug Administration (FDA) has ruled that the use of EPA and DHA, the primary omega-3 fatty acids found in fish, as dietary supplements are safe and lawful, as long as daily intake do not exceed three grams per person daily from food and supplement sources.

Include omega 3 essential fatty acids in your lifestyle and remain fit, young and healthy.