What is the Difference Between Omega-3, Cod Liver Oil and Fish Oil

Wondering what the difference is between Omega-3, Cod Liver Oil and Fish Oil? Explore the nutritional components and range of benefits that these supplements can bring. In recent years, Omega-3, Cod Liver Oil and Fish Oil have become popular terms in the health industry. However, the terminology used can often be confusing and it can be difficult to know what exactly each of these terms mean as well what they do. In this article, we will explore what Omega-3, Cod Liver Oil and Fish Oil are, as well as their health benefits.  

What is Omega-3?

Omega-3 is an essential fatty acid that the human body cannot make itself, meaning that it needs to be consumed from foods that are rich in Omega-3 or through supplements. There are 3 main types of Omega-3: ALA, EPA and DHA. ALA is a precursor to EPA and DLA, meaning that the body uses ALA to convert to EPA and DLA.  

What is Cod Liver Oil?

Cod Liver Oil is a supplement that is extracted from the liver of codfish. This supplement is very high in Omega-3 fatty acids, mainly EPA and DHA. This means that Cod Liver Oil is an excellent source of Omega-3. As well as containing Omega-3 fatty acids, Cod Liver Oil also contains Vitamin A and D, which also have a huge range of health benefits that we will explore below.  

What is Fish Oil?

Fish Oil is a supplement that is extracted from the tissues of oily fish such as salmon, mackerel, sardines and anchovies. The Fish Oil extracted is rich in Omega-3 fatty acids - EPA and DHA.  

Omega-3 Benefits

Omega-3 has a wealth of benefits that work towards overall wellbeing. These include health benefits to the cardiovascular system, neurological system, musculoskeletal system, vision and more. In this article, we will explore how each of these systems benefit from Omega-3.  

Heart Health 

There are several ways in which Omega-3 benefits heart health. One of the risk factors for heart disease is inflammation, and Omega-3 has properties that work towards reducing inflammation in the body, which in turn may lower the risk of heart disease. This systemic review found that Omega-3 reduced cardiovascular mortality and improved outcomes. This evidence underscores how important Omega-3 may be in improving cardiovascular health. Omega-3 can also reduce triglyceride levels, which is a type of fat found in the blood that can increase the risk of cardiovascular disease. In addition, Omega-3 has anti-clotting properties, which can keep the blood running through the body thin, thereby potentially reducing the risk of heart attacks and stroke.  

Brain Health

One of the three types of Omega-3, DHA, is a major structural component of the brain, as it makes up part of the neuronal membranes. Due to this, Omega-3 has crucial benefits to brain health and cognition. Omega-3 is vital for cognitive functions such as memory, attention and learning – which makes its properties protective against conditions that affect cognition, such as Alzheimer Disease and Dementia. This study looked at the existing body of evidence into Omega-3 and cognitive conditions, and found that 48 pieces of research suggested that dietary intake of Omega-3 could lower the risk of Dementia by approximately 20%. Another of the three types of Omega-3, EPA, has been found to have an effect on neurotransmitter systems and pathways that regulate mood. This suggests that Omega-3 may have positive benefits for better mental health, including being linked to improving conditions such as anxiety and depression.  

Musculoskeletal System 

Omega-3 fatty acids have been found to have anti-inflammatory properties. Research also shows that many joint conditions, such as arthritis, are caused due to inflammation. This study, which provides an overview of the research conducted into Omega-3 and its effect on Rheumatoid Arthritis, reports that there have been several studies that suggest that Omega-3 has a positive outcome in reducing symptoms, such as tender joints, in Rheumatoid Arthritis. This could suggest that regular and adequate consumption of Omega-3 fatty acids may reduce painful symptoms of Rheumatoid Arthritis. There is also evidence to suggest that Omega-3 fatty acids contribute to lowering the risk of osteoporosis. This is a condition where bone mineral density and bone mass decreases.  

Vision Health

One of the three Omega-3 fatty acids, DHA, is a structural component of the retina in the eye, which is essential for visual function. Dry Eye Disease (DED) is a condition that occurs due insufficient production of tears, which can lead to eye irritation and discomfort. This meta-analysis looking into the effects of Omega-3 on DED, concluded that there is evidence to suggest that adequate Omega-3 consumption improved symptoms of dry eyes, suggesting it could be a possible treatment option for this condition.  

Liver Health 

The liver is an essential organ in the body that has a range of functions, such as metabolism of nutrients, filtering toxins from the body and synthesising proteins and clotting factors. The liver can become damaged and unable to perform its functions due to diseases, one of which can be caused by excessive fat accumulation around the liver. This is known as Non-Alcoholic Fatty Liver Disease (NAFLD). A systemic review published in the Journal of Hepatology concluded that there have been several studies that have shown results that Omega-3 fatty acid supplementation had a positive effect on liver fat. This suggests that adequate consumption of Omega-3 may have positive benefits on liver health.    

Nutritional Differences between Omega-3, Cod Liver Oil and Fish Oil

Omega-3 fatty acids are chains of carbon and hydrogen atoms, which are the building blocks of fats and oils. Cod Liver Oil and Fish Oil both are rich in Omega-3 fatty acids, however have some other nutritional differences. Cod Liver Oil contains Vitamin A and D, as well as Omega-3, whereas Fish Oil only contains Omega-3.  

Cod Liver Oil and Fish Oil Benefits

Both Cod Liver Oil and Fish Oil contain high concentrations of Omega-3, making them perfect supplements for improving Omega-3 consumption. This also means that the range of health benefits outlined in this article regarding Omega-3 fatty acids applies to Cod Liver Oil and Fish Oil too. Cod Liver Oil also contains Vitamin A and D, which have their own unique benefits. Vitamin A is an important nutrient for eye health as it makes up part of the structural component of the retina. Deficiency in Vitamin A can lead to night blindness. Vitamin D is a crucial nutrient that plays a role in bone health and adequate consumption of this may protect against bone diseases such as osteoporosis.  

How to Improve Omega-3 Consumption

Dietary sources that are rich in Omega-3 fatty acids are fatty fish such as salmon, mackerel, sardines, and trout. There are also some plant-based sources, such as flaxseeds, chia seeds and walnuts. Despite these dietary sources, it can be difficult to consume adequate amounts of Omega-3 on a regular basis, due to availability or personal preferences. This is one of the reasons that supplements such as Cod Liver Oil and Fish Oil have become more popular over the last few years, as they are a ready-made solution to ensuring an adequate intake of Omega-3. Supplements are an easy, quick, and effective method of getting in essential nutrients and vitamins into your diet. They are hassle free and can be taken on the go, which makes them perfect for busy individuals.  

Conclusion 

This article outlines the differences in Omega-3, Cod Liver Oil and Fish Oil, as well as the wide range of health benefits that they can give. Supplements may be a great way to incorporate these health benefits into your life, especially for those that are always on the go.