Why Cod Liver Oil Is Not The Answer

When you think of cod liver oil, what comes to mind?

“It was a staple of traditional cultures!”“It’s the best source of Vitamin D3!”

“It’s rich in omega-3s!”

All of those are totally true!

Inuits who lived by the sea and had access to marine oils didn't suffer from the same calcium deficiency-induced diseases as their inland counterparts (source). This attests to the fact that cod liver oil contains both Vitamin D3 and A, which when eaten with Vitamin K2, do pretty amazing things in the body (including boost calcium absorption).

Cod liver oil is also high in omega-3s — essential fatty acids that the standard American diet grossly neglects.

And yet, despite all of these benefits, cod liver oil is not the answer for ultimate health and wellness. Why? Well, let's begin by discussing the essential fatty acids: omega-6s and omega-3s…

Essential Fatty Acids: Omega-6s & Omega-3s

Both the omega-6 family of fatty acids and the omega-3 family belong to a broader category of polyunsaturated fatty acids (PUFAs).

The omega-6 family includes notable fatty acid arachidonic acid (AA) and its shorter-chain precursor, linoleic acid (LA).

The omega-3 family includes notable fatty acid docosahexaenoic acid (DHA) and its shorter-chain precursors, alpha-linoleic acid (ALA) and eicosapentaenoic acid (EPA). The body converts ALA into either EPA (and stops there), or into EPA and then DHA.

We can eat foods that contain preformed AA and DHA, or we can eat foods that contain their precursors, which are then (more or less effectively) converted into AA and DHA. We’ll discuss this more below.

(Source.)

Why We Need A Proper Ratio Of Essential Fatty Acids

A problem arises only when these fatty acids are present in the body in an improper ratio. They must be balanced, possibly in a ratio of 4:1 (omega-6 LA to omega-3 ALA) or maybe even 9:1 (omega-6 LA to omega-3 ALA).

Why? Because the same enzymes that convert LA into AA also convert ALA (and EPA) into DHA. Excessive amounts of one precursor can clog up the entire system. Too much linoleic acid being converted into arachidonic acid can prevent what little alpha-linolenic acid there is from being converted into docosahexaenoic acid, and vice versa.

Furthermore, large amounts of any PUFA will cause cells to make less of the enzymes required for these conversions, since the cells will think that there’s no need for any more.

Unfortunately, the standard American diet, abundant in polyunsaturated vegetable oils, provides extreme amounts of the omega-6 linoleic acid relative to the omega-3 alpha-linolenic acid.

This throws the doors wide-open for a DHA deficiency — most detrimental to babies and children whose brains are still developing. DHA is critical for visual and cognitive function. In the body, it concentrates most highly in the brain and retina (source).

While children might feel the effects of a DHA deficiency most keenly, adults need DHA, too! The body uses it to synthesize resolvins, compounds that help bring inflammatory responses to an end at the appropriate time. In this way, DHA enhances immune function. Perhaps DHA deficiency is therefore at the root of auto-immune conditions, many of which involve some degree of chronic, dysfunctional inflammation.

(Source.)

So… if the standard American diet of excessive short-chain omega-6 fatty acids causes a DHA deficiency which then triggers inflammation, how do we fix it?

Cod Liver Oil Is Not The Answer

Although it may seem like a good solution at first, the answer is not to compensate by suddenly increasing your intake of omega-3s (for example, by eating lots of cod liver oil).

Why?

Problem #1 — Too Much EPA

Excessive cod liver oil consumption might just create an excess of EPA in the body. EPA, if you remember, is a precursor of DHA. It’s found mostly in fatty fish and cod liver oil.

Let’s backtrack a little bit to arachidonic acid. The body converts some AA into prostaglandin E2 (PGE2) — a small signaling protein that helps regulate the junctions between cells. This conversion of AA to PGE2 helps initiate immune response and thus inflammation.

EPA interferes with AA conversion to PGE2, and thus interferes with the inflammatory response as well.

Unfortunately, while at first glance this may seem good (it’s anti-inflammatory, after all!), it just so happens that conversion of AA to PGE2 helps resolve inflammation, too. It’s essential for proper immune response, including activation of inflammation and resolution of inflammation. We definitely don’t want to disrupt this process.

Additionally, PGE2 deficiency (as a result of too little AA) may play a role in the intestinal permeability associated with celiac disease.

(Source.)

Problem #2 — Oxidative Stress

Another problem with doubling up on cod liver oil, and therefore PUFA intake?

Excessive PUFA consumption increases oxidative stress in the body — even when the oils are fresh (not rancid) and stored in an airtight, dark-tinted container.

What does this mean? Polyunsaturated fatty acids are vulnerable to oxidation by free radicals. When oxidized like this in the body, they too become free radicals that damage other molecules, thus creating a chain reaction of “oxidative stress”.

(Source.)

How To Balance Your Ratio Of Omega-6 & Omega-3

If cod liver oil is not the answer, what is?

Here are 4 ways to strike a proper balance between omega-6 and omega-3.

#1 — Say No To The SAD

By definition, the standard American diet (SAD) wreaks havoc on a proper omega-6 to omega-3 ratio! (Which also compromises your immune system.)

Just say no. This means no refined sugar, no rancid vegetable oils, low total PUFA content, and yet an abundance of healthy proteins, fats, carbs, antioxidants, vitamins, and minerals.

(If you struggle with a sugar addiction, here are 7 tips to help you overcome it.)

#2 — Eat Preformed AA & DHA In Balance

We still need to eat omega-6s and omega-3s. They are essential fatty acids, after all. And the best way to eat them is by eating preformed AA and DHA in small, yet proportional amounts.

Liver, egg yolks, other fats from land animals like lard and tallow, and (minimally) seafood contain preformed AA.

You can easily make your own dessicated liver capsules with a capsule machine! Please choose liver from organic, grass-fed, non-vaccinated cows. Perfect Supplements also sells high-quality dessicated liver capsules.

Cod liver oil, fatty fish, and (in smaller amounts) organs and fats of land animals contain preformed DHA. We recommend Rosita brand of extra virgin cod liver oil, available from Perfect Supplements.

(Keep in mind that during childhood, pregnancy, lactation, and periods of injury or chronic illness the need for essential fatty acids increases. It’s especially important to eat liver, egg yolks, and small amounts of cod liver oil during these times!)

Here are a few recipes to get you started:

• 7 Reasons Why You Should Start Eating Liver Today + How To Eat It Without Gagging
• Yes! Homemade Mayonnaise Is Easier Than Store-Bought!
• Home Rendered Grass-Fed Beef Tallow
• Springtime Salmon, Peas, and Rice Salad
• Salmon Cakes with Homemade Lemon Mayonnaise
• Lemon-Ginger Salmon {Paleo, GAPS, AIP}
• Blackened Salmon Over Cajun Zoodles {in 1 skillet!}
• Trout, Bacon, & Corn Chowder

And remember, eat your cod liver oil with a source of Vitamin K2 such as ghee or butter oil (source)!

#3 — Eat The Cofactors, Too

Cofactors are vitamins or minerals that work in conjunction with enzymes. In this case, Vitamin B6 and biotin are the cofactors necessary for enzymes to convert AA and DHA precursors into AA and DHA themselves.

Vitamin B6 can be found in fish, beef liver and other organ meats, potatoes and other starchy vegetables, and fruits other than citrus (source).

Biotin, also known as Vitamin B7, can be found in liver and egg yolks. Egg whites contain a glycoprotein called avidin that binds to biotin and prevents its absorption, but frying and boiling both neutralize it by 60% and 67% respectively. (Source.)

Try these recipes to start eating Vitamin B6 and biotin today!

• 7 Reasons Why You Should Start Eating Liver Today + How To Eat It Without Gagging
• Yes! Homemade Mayonnaise Is Easier Than Store-Bought!
• Smashed Potatoes with Resistant Starch
• Allergy-Friendly Carrot Cake {dairy-free, egg-free, & gluten-free!}
• Green Plantain Crackers {& all about resistant starch}
• Pan-Fried Parsnips
• The Best Sweet Potato Casserole Ever
• Pumpkin Custard in a Jar {easy for lunches and snacks!} Paleo, Traditional, Nourishing
• Butternut Squash Muffins {Paleo}
• Allergy-Friendly Apple Cranberry Crisp {use your Instant Pot!}

#4 — Eat Plenty Of Antioxidants

We need to eat plenty of antioxidants like Vitamins C and E — one water-soluble, the other fat-soluble — so they can get to free radicals before the free radicals get to PUFAs (and thus create more free radicals).

Vitamin C-rich foods include citrus fruits, tomatoes, red and green peppers, kiwi, strawberries, and cantaloupe (source). Keep in mind that heat destroys this vitamin.

Check out these ideas for fun ways to include more Vitamin C in your diet!

• Fermented Cranberry-Orange-Apple Relish
• No-Bake Chocolate-Covered Strawberry Tart {THM-friendly & sugar-free!}
• 2 Summer Spritzers {lemon-ginger & strawberry-vanilla!}
• Strawberry-Basil Switchel
• 9 Insanely Refreshing Popsicles {that you and your kids will love!}
• Frozen Melon Kebabs {an easy summer snack for kids!}
• Ginger-Lime Salsa With Kiwi, Jicama, & Tomatilloes
• Mediterranean Cucumber-Tomato-Mint Salad
• Stevia-Sweetened Watermelon-Mint Sorbet
• Frozen Berry Kebabs

Nuts and seeds like almonds and hazelnuts, green veggies like spinach and broccoli, and high quality, expeller-pressed veggie oils like palm oil and olive oil all have Vitamin E. So do freshly-ground, whole grain flours. (Source.)

It's important to properly prepare spinach by steaming first, however, to reduce the oxalic acid which would otherwise interfere with mineral absorption. The same goes for whole grains — they should be soaked, sprouted, or fermented to neutralize the phytic acid which also prevents mineral absorption (Vitamin K2 and the Calcium Paradox, pages 232-233).

Here are some dishes with Vitamin E for you to try!

• Sea Salt & Dark Chocolate Covered Almonds {Super Crunchy!}
• Grain-Free Almond Bread
• Paleo Chocolate Granola {with enzymes & antioxidants!}
• The Best Way To Add Spinach (or any greens!) To Your Smoothies
• Healthy Homemade Popcorn Just Like The Theater (with free video!)
• Whole Grain Sourdough Waffles

Conclusion

In conjunction, these 4 steps ensure that no one of the essential fatty acids builds up to create a deficiency of the other(s) and that oxidative stress in the body remains low.

By eating plenty of organ meats and egg yolks (rich in AA), you will protect against EPA-induced AA deficiency. By eating small amounts of cod liver oil (rich in DHA), you will protect against linoleic acid-induced DHA deficiency.

So there you have it: why cod liver oil isn't the answer… by itself.

In closing, I like this quote:

Rather than denouncing the essential fatty acids as “toxic” because they can promote inflammation or oxidative stress, they should be seen as delicate and precious nutrients that must be handled properly, taken in appropriate amounts, and taken within the context of a traditional diet rich in a broad spectrum of nutrient-dense foods. Within this context, the essential fatty acids will promote robust, radiant and vibrant health. — Chris Masterjohn, PhD (Source.)

Do you supplement with cod liver oil? What about organ meats like liver?