The Essential Guide to Cod Liver Oil for Kids
9 Benefits of Cod Liver Oil and How to Get Your Child to Take It
Cod liver oil has been a common household remedy for generations.
Many of our grandmothers likely dolled out this remedy to help reduce colds and flu or even to treat rickets.
We always knew our grandmothers knew best. But now we have research confirming that there are in fact numerous ways cod liver oil is good for us and our kiddos.
From reducing inflammation to boosting the immune system, you’ll find out all the reasons why cod liver oil is one of my favorite supplements for kids.
Plus, I’ll share a few tips on how to get your child to actually take it!
What is Cod Liver Oil?
Cod liver oil is a fatty substance extracted from the livers of codfish that is commonly used as a nutritional or dietary supplement.
Dense in essential fatty acids like EPA and DHA and key nutrients such as vitamins A and D, cod liver oil can help reduce inflammation, prevent eczema and asthma, promote brain function, improve eyesight, and support the immune system. (1)
While you can (and should!) encourage your kiddo to get these nutrients by eating a variety of whole foods, cod liver oil is a great way to go when your child’s diet falls short, or they simply need the extra support.
Is Cod Liver Oil Safe for Kids?
Cod liver oil is safe and beneficial for kids to take in most cases. The caveat here is that it can become unsafe if your child receives more than the recommended daily intake of vitamins A or D. (2)
This means cod liver oil should not be taken in significant amounts and you should always work with a provider for guidance before administering it.
Benefits of Cod Liver Oil for Kids
In conjunction with a well-balanced diet, cod liver oil offers numerous health benefits, especially for growing kids.
Supports Optimal Brain Function
Cod liver oil is a rich source of DHA (Docosahexaenoic Acid), an omega-3 fatty acid that is particularly important for brain development. (3) This essential nutrient is not produced by the body, meaning your kiddo needs to get it from food.
Supports Eye Health
The vitamin A found in cod liver oil helps reduce the risk of eye problems like glaucoma, helps maintain night vision, and preserves normal vision. The omega-3 fatty acids help to improve blood circulation to the eyes, keeping kids' eyesight healthier for longer. (5)
Optimizes Bone Development
Cod liver oil is rich in vitamin D, which helps the body absorb the calcium needed for strong bones. (6) Vitamin D supplementation can in some cases be critical for children who live in colder weather and don’t receive enough sunlight.
Supports Immune Function
One of the main functions of vitamin A is to support the body’s immune response. (7) Vitamin A helps stimulate the body’s production of antiviral white blood cells and repairs and maintains the mucus membranes providing enhanced defenses against infections.
Lowers the Risk of Type 1 Diabetes
Type 1 diabetes is an autoimmune disease that most often occurs in children. While there is limited research available, several initial studies have found that children who take vitamin D, like that found in cod liver oil, during their first year have a lower incidence of type 1 diabetes. (8)
Reduces Rates of Depression and Anxiety
Research has found that children with lower levels of EPA and DHA, the omega-3 fatty acids found in cod liver oil, and vitamin D tend to experience depression and anxiety at higher rates. (9) (10) Supplementing with these nutrients when necessary can help ease symptoms of anxiety and depression. (11)
Improves Cardiovascular Health
Vitamin A can help inhibit the development of heart disease, and those who regularly consume high levels of omega-3 fatty acids tend to have better overall cardiovascular health. (12) (13)
Reduces Inflammation
Chronic inflammation is at the root of many health problems, including eczema, depression, and some digestive issues. The key nutrients in cod liver oil are highly anti-inflammatory and can help fight chronic inflammation and related health issues. (14)
Risks and Side Effects of Cod Liver Oil
Before giving your baby or child cod liver oil, it’s important to evaluate potential side effects, safety precautions, and whether or not it will be a beneficial addition to your child’s health plan.
In some cases, taking a cod liver oil supplement can cause side effects, including:
Bloating
Heartburn
Upset stomach
Vomiting
If your little one experiences any of these symptoms, it’s likely they’ve taken too much. Keep in mind that excessive consumption of vitamins A and D can be dangerous.
And if your child has a fish or shellfish allergy, they should not take cod liver oil.
The takeaway is to always chat with a provider!
How to Get Your Kids to Take Cod Liver Oil
If you *do* choose to try supplementing with cod liver oil, the next step is getting your child to take it.
Some kids LOVE cod liver oil and will slurp it straight off the spoon! But for others, it can be a real challenge to get them to swallow the oil straight.
So, here are a handful of ways you can encourage your child to take it:
Mix the oil with a small amount of juice, like orange juice.
Blend it into a smoothie.
Mix the oil with a bit of honey or maple syrup.
Add the oil to your salad dressing.
Take it with your kids to encourage them.
When all else fails, try a chewable or capsule instead.
*Remember: this is a *supplement* to your child’s diet, meaning it likely doesn’t need to be taken every single day. Our ancestors didn’t eat the same thing every day, and neither do we!
What To Look For When Buying Cod Liver Oil
Here is what to look for when selecting a cod liver oil that is best for you and your family.
Purity. Ensure the oil meets international standards for heavy metals, PCBs, dioxins, and other contaminants.
Freshness. Omega-3 oils are susceptible to oxidation, which can make them rancid. Cod liver oil should have a pale, straw color and a fresh, slightly fishy smell and taste.
Sustainability. Validate that the manufacturer sustainably harvests the fish.
Here are the top brands I recommend: Rosita and Nordic Naturals
You can purchase high-quality cod liver oil supplements from either of these trusted brands for 15% off at my online store! Go ahead and grab yours!
Invest In Your Family’s Health
If you’ve worked with me before, you know I believe that when kids are eating a well-balanced diet that includes a variety of whole foods, they shouldn’t need to take supplements.
But the reality is that not all kids are getting the nutrients they need from diet alone, and that’s okay. Cod liver oil is a highly effective way to get your child the nutrients they need for healthy development and help prevent your kiddo from getting sick.
For a more comprehensive resource on how to keep your child healthy, check out our membership community - Healthy Families Collective.You’ll learn how to optimize your child’s gut health, support detoxification, administer homeopathy, and more – all on your own at home!
Resources:
1. PubMed
2. MedLine Plus
3. National Library of Medicine
4. PubMed
5. National Library of Medicine
6. National Library of Medicine
7. National Library of Medicine
8. National Library of Medicine
9. PubMed
10. National Library of Medicine
11. PubMed
12. PubMed
13. JAMA Network
14. PubMed
