Cod liver oil and omega-3

Omega-3 fatty acids are essential fatty acids, which means that the body does not make them itself and we have to get them through the diet. Good sources of omega-3 are fatty fish, cod liver oil and algae, as well as plant oils such as rapeseed oil. Omega-3 fatty acids have several important functions in the body.

What is Omega-3?

Omega-3 fatty acids are, together with Omega-6, essential fatty acids that the body cannot make itself, but must be supplied via the diet. Lack of intake can lead to deficiency diseases. The name Omega-3 comes from the chemical structure of these fatty acids. Omega-3 fatty acids belong to the group of polyunsaturated fatty acids, and are referred to as healthy fats. The fat has several important functions in the body, including transport of fat-soluble vitamins, protection of internal organs, and function as an energy store. In addition, fat is included in all membranes and cell structures in the body.

Saturated fatty acids and trans fatty acids provide energy, but it is unsaturated and polyunsaturated fatty acids that fulfill the other important functions in the body. The Norwegian Directorate of Health therefore recommends that 5-10% of the body's energy intake comes from polyunsaturated fatty acids, including 1 percent of energy omega-3. Good sources of Omega-3 fatty acids are fish and seafood, and vegetable oils found in rapeseed, walnuts and chia seeds.

Omega-3 from fish and other seafood contains the fatty acids eicopentanoic acid (EPA) and doxahexaenoic acid (DHA). Omega-3 from plants is called Alpha-lineoleic acid (ALA). ALA can be converted into DHA and EPA in the body, but this happens to a very small extent.

Effects of Omega-3 in the body

Omega-3 fatty acids are important components of cell membranes in the body, and DHA in particular is found to a large extent in the brain, retina and sperm. DHA appears to be very important for the development of the brain and nervous system during pregnancy and for newborns.

Intake of fatty fish or fish oil (cod liver oil), from supplements or food, is recommended by the health authorities as part of a healthy diet. In addition to omega-3, fish has several other nutrients the body needs, such as iodine, selenium, vitamin D, proteins and B12. It is recommended by Helsenorge to eat 300-450 grams of clean fish a week. Consuming a lot of saturated fat has been shown to increase the risk of cardiovascular disease, and it is beneficial to replace this with polyunsaturated and unsaturated fats, from fish and plants. If you do not have fish as part of your diet, supplements of EPA and DHA are recommended.

Research and studies

Studies have shown that societies with a high intake of fish have a lower incidence of death as a result of cardiovascular disease. DHA and EPA are the most important Omega-3 fatty acids in seafood, and they have therefore been used preventively against cardiovascular disease. In recent years, there have been new studies which mean that it is not possible to conclude whether Omega-3 supplements protect against heart disease or not. At the same time, no harmful or negative effects of supplements with Omega-3 have been seen. More studies are needed to be able to draw conclusions about the effect on heart disease. It is difficult to know whether the positive effect of a high fish intake comes from the Omega-3 fatty acids, other nutrients in the fish, or the general lifestyle of those with a high intake of fish. It is also pointed out that the population now generally has a higher intake of Omega-3 fatty acids, and that we may have reached a level where a further increase in intake will not produce additional effects. More studies will be able to provide more information on the role of Omega-3 fatty acids in cardiovascular disease.

The marine Omega-3 fatty acids have also been linked to other functions in the body:

• Has been linked to dementia, depression and other brain functions. Studies show conflicting results, and there is not enough data to draw conclusions.

• There has also been research into the role of Omega-3 fatty acids in asthma and other inflammatory diseases, cancer and eye diseases. Nor can one conclude here based on the current data.

Sources of Omega-3

Fatty fish and cod liver oil are considered the most important sources of the marine Omega-3 fatty acids EPA and DHA. Examples of fatty fish are salmon, trout, mackerel and herring. You can also get EPA and DHA from algae supplements, this is well suited for vegetarians and vegans.

Vegetable sources of Omega-3 include rapeseed oil, chia seeds, walnuts, linseed and soybeans.

Omega-3 in food supplements can be based on different oils:

• Fish oil (cod liver oil) contains EPA and DHA.

• Krill oil contains Omega-3 fatty acids bound to phospholipids. Krill oil is also naturally rich in the powerful antioxidant astaxanthin.

• Seal oil contains Omega-6 and Omega-9 fatty acids in addition to Omega-3 fatty acids.

• Algae oil contains EPA and DHA.

Who needs Omega-3?

Omega-3 fatty acids are essential fatty acids that the body does not make itself, and everyone therefore needs to be supplied with Omega-3 via the diet.

• People who eat less than 200 grams of fish a week are recommended to take supplements with Omega-3 or cod liver oil. 5 ml of cod liver oil daily covers your need for Omega-3 and vitamin D.

• For pregnant and breastfeeding women, it is particularly important to consume the marine Omega-3 fatty acid DHA, 200mg daily is recommended.

Can I get too much omega-3?

The Scientific Committee for Food Safety has assessed negative and positive effects with the use of Omega-3 fatty acids. They have not found negative health effects linked to the use of omega-3. But one should not exaggerate the intake of nutrients, not even Omega-3, and it is recommended to follow the dosages of the products you buy, or what you have agreed with the doctor. Intake should be below 5g per day, according to EFSA (European Food Safety Authority).

Can I take Omega-3 and cod liver oil together with other dietary supplements and medicines?

Omega-3 can be taken together with other dietary supplements. However, bear in mind that some omega-3 supplements also have other vitamins and minerals added to them. If you use several nutritional supplements at the same time, you must be careful that you do not take in too much of certain vitamins or minerals. For example, it is important to make sure that you do not take in too much of the fat-soluble vitamin A. You should be careful with high doses of Omega-3 if you use blood-thinning medicines such as Marevan (warfarin).

Cod liver oil contains vitamins D, E and A in addition to omega-3 fatty acids, and this must therefore be taken into account when using other dietary supplements.

Allergy to fish and omega-3

Fish allergy is caused by the body reacting to a protein in fish meat. Fish allergy sufferers will usually tolerate cod liver oil and other Omega-3 products, because they are well cleaned of the protein. But if you are very allergic to fish, you should talk to your doctor before starting with cod liver oil or Omega-3 supplements made from fish. Vegetable Omega-3 from algae is completely free of animal ingredients.

Vegan omega-3 and vegetarian omega-3

Vegetarians and vegans have restrictions in their diet which can make it difficult to get enough marine Omega-3. Vegetabilsk Omega-3 is a dietary supplement with Omega-3 that is produced from algae, and can therefore be used by both vegetarians and vegans. It is microalgae that originally make the Omega-3 fatty acids, not the fish, but the fatty acids accumulate in fish and seafood that eat the algae.

Source:

The European Commission, the Scientific Committee for Food Safety and RELIS, EFSA (European Food Safety Authority), National Institutes of Health (Office of Dietary Supplements, ODS)