Top 10 supplements

mattnapa

The Force is Strong With This One
I have wanted to offer to the discussion a few of the supplements I have heard discussed since listening to Martie Whittekin's archived radio show "healthy by nature." I hope it is not presumptuous and it is certainly a seat of the pants list by me, so it is not meant as authoritative by any means.

1- Magnesium- I have seen the popular thread on this board so nothing new to most of you

2- Vitamin D- Again nothing new, but certainly a hot as supplement as you can find.

3- Probiotics- Dr Ohirri's seems to have the best reputation from what I have seen. Yes probably technically not a supplement

4 Cod liver oil- While there is controversy over what the best approach might be to balancing omega 3 and 6, whatever path is chosen seems a key to health

5- PerCoBa Colostrum- Reputed to be the single best thing you can use to boost your immune system.

6-Kyolic aged garlic-Overall health enhancer with a lot of research to support it

7-CO-Q10 or Ubiquinol- Seemingly the premier supplement for cardiovascular health

8- SierraSil- Perhaps the most effective anti-inflamatory supplement

9- Selenium-Maybe the most underestimated micro-nutrient

10- Apple Cider Vineagar- Maybe this one will get the least respect by the anecdotal reports over time seem impressive.
 
Calypso said:
I have wanted to offer to the discussion a few of the supplements I have heard discussed since listening to Martie Whittekin's archived radio show "healthy by nature." I hope it is not presumptuous and it is certainly a seat of the pants list by me, so it is not meant as authoritative by any means.

1- Magnesium- I have seen the popular thread on this board so nothing new to most of you

2- Vitamin D- Again nothing new, but certainly a hot as supplement as you can find.

3- Probiotics- Dr Ohirri's seems to have the best reputation from what I have seen. Yes probably technically not a supplement

4 Cod liver oil- While there is controversy over what the best approach might be to balancing omega 3 and 6, whatever path is chosen seems a key to health

5- PerCoBa Colostrum- Reputed to be the single best thing you can use to boost your immune system.

6-Kyolic aged garlic-Overall health enhancer with a lot of research to support it

7-CO-Q10 or Ubiquinol- Seemingly the premier supplement for cardiovascular health

8- SierraSil- Perhaps the most effective anti-inflamatory supplement

9- Selenium-Maybe the most underestimated micro-nutrient

10- Apple Cider Vineagar- Maybe this one will get the least respect by the anecdotal reports over time seem impressive.

Hi, what is Sierrasil and PerCoBa Colostrum? Are they "generic" supplements (like Vit C or Magnesium) or some special formula created by a doctor? I only ask because there are a million products out there with their own "creator" who claims his/her product is the next best thing to sliced bread.
 
Yes they are copyrighted products and are worthy of scrutiny. Anything is potentially a scam, but business putting time and research to formulate products that work well is also a possibility. Kyolic garlic is also a copyrighted product.
 
In the following I posted some of the information SierraSil has at it website. I admit I see no studies of SierraSil, and to how it is more effective than other products is somewhat murky. If I understand this stuff is actual clay found in Sierra mountains in eastern California. At the end of the following post there is a quote about it"charged and porous structure being able to attract positive ions" and I believe that is part of the claim that this particular mixture of minerals is somehow special. Also I have heard that it is also though that other substances in the clay soil are playing an important but unknown role.

Also it seems the formulation process in mineral supplements may play a more important role than it sometimes does with other supplements such as vitamins. How the minerals are arranged chemically may effect a great deal on how they interact in the body.

There seems to be good anecdotal evidence in terms of testimonials with SierraSil, but I certainly understand a least some hesitation with that kind of evidence. My support of the product comes mostly from the experts who support it, and some belief that a naturally occurring clay might be a likely kind of healthy substance.

Finally I included it because it is kind of in a unique category of supplements which I thought needed a place in my top ten is anti-inflamatory pain relievers. In particular it is claimed to help joint pain and inflammation. glucosamine and chondroitin may indeed still be equally effective or superior in this regard, but I think SierraSil may be the new kid on the block


As for PerCoBa colostrum, I am a little more reluctant to talk about a product which seems to be stealing mother milk from baby cows, though I guess there is assurance tht it is nothe case

Mineral Content of SierraSil®
Mineral Amount in SierraSil®* (3 caps/d = 2g)
Calcium 23mg
Potassium 20mg
Sodium + 12mg
Aluminium * 6mg
Phosphorus 3.1mg
Magnesium 2.2mg
Iron ** 1.2mg
Silicon ++ 1.0mg
Manganese 0.15mg
Barium ˆ 0.10mg
Copper 0.033mg
Cobalt ˆ ˆ 0.014mg
Zinc 0.014mg

*SierraSil® is a natural substance that also contains non-significant quantities of other naturally occurring minerals commonly found in nature.

Due to its clay structure, a large percentage of the total content of SierraSil® passes through the body unabsorbed. The values in this table represent the quantities available for absorption by the body in an average recommended daily dosage of SierraSil® (2 g = 3 capsules), as per the dissolution test described in US Pharmacopeia 24 Dissolution Method 711.

Conversion Factors
1 mcg = 0.001 mg = 0.000001 g
1 part per million (ppm) = 1 mcg/g

Health Functions of Essential Minerals in SierraSil®
Calcium Bone, Tooth & Joint Health, Nerve & Muscle Function, Tissue Repair, Blood Clotting, Stamina
Potassium Nerve & Muscle Function, Kidney Function, pH Balance, Energy Production, Tissue Repair
Sodium Water Regulation, pH Balance, Nerve & Muscle Function, Stamina & Endurance
Phosphorus Bone, Tooth & Joint Health, Tissue Repair, Energy Production, Nerve & Muscle Function
Magnesium Bone, Tooth & Joint Health, Tissue Repair, Nerve & Muscle Function, Enzyme Activation
Iron Bone & Joint Health, Blood Formation, Immune Function, Stamina & Endurance
Manganese Bone, Skin & Joint Health, Nerve Function, Nutrient Metabolism, Enzyme Activation
Copper Bone, Skin, Hair & Joint Health, Enzyme Activation, Energy Production, Immune Function
Zinc Bone, Tooth, Hair, Skin & Joint Health, Enzyme Activation, Hormone Regulation, Detoxification

Reference: Johns T, Duquette M. Detoxification and mineral supplementation as functions of geophagy. American Journal of Clinical Nutrition; 53:2, 448-456

Important Notes about this Table
Essential Minerals in SierraSil®: Calcium, Potassium, Sodium, Phosphorus, Magnesium, Iron, Manganese, Copper, Zinc (see back table for specific health functions)

+ The Recommended Daily Intake of Sodium is 1500 mg. Diets containing no more than 1500 mg of sodium are recommended for the maintenance of healthy blood pressure.

* The Aluminum content of SierraSil® is lower than normally present in the environment as well as many commonly consumed foods, including baked goods and tap water. The Upper Limit is 70 mg/day per Joint FAO/WHO Expert Committee on Food Additives (1998). The Upper Limit is the maximum dose likely to be safe in nearly all individuals.

** The Recommended Daily Intake for Iron is 18 mg/day.

++ Silicon is a source of dietary Silica. Silica is required for healthy tissue and bone development and maintenance. Currently, there is no recommended dosage for dietary Silica, but research suggests the body needs from 20 – 200 mg/day.

ˆ Barium is a naturally occurring mineral found in tap water, air, soil and commonly consumed foods such as seaweed, fish and Brazil nuts. There is currently no maximum dosage for Barium in foods or supplements. The maximum allowable level of Barium in drinking water is 2 ppm (2 mg/L).

ˆ ˆ Cobalt is a component of vitamin B12 that helps to form red blood cells and metabolize carbohydrates, fats and proteins. The recommended dosage for Cobalt alone is 0.004 - 44 mcg/day. The maximum combined dosage of Cobalt and Vitamin B12 should not exceed 1000 mcg (1 mg) Vitamin B12 per day (Recommended dosage for Vitamin B12 is 0.14 – 1000 mcg/day).

SierraSil®’s rich clay mineral structure has strong health promoting and detoxifying properties. Due to its charged and porous structure, SierraSil® attracts and binds positively charged toxins, harmful bacteria and viruses as well as heavy metals, pesticides and other common chemical toxins, facilitating their safe removal from the body (Johns & Duquette, 1991)
 
Hi Calypso. Good idea for a topic.

Calypso said:
4 Cod liver oil- While there is controversy over what the best approach might be to balancing omega 3 and 6, whatever path is chosen seems a key to health

My understanding is that cod liver oil is valued more as a source of vitamin D and vitamin A. Although it does have some omega-3 fats, fish body oil (usually just referred to as "fish oil") is a much better source.

FWIW
 
dugdeep said:
Hi Calypso. Good idea for a topic.

Calypso said:
4 Cod liver oil- While there is controversy over what the best approach might be to balancing omega 3 and 6, whatever path is chosen seems a key to health

My understanding is that cod liver oil is valued more as a source of vitamin D and vitamin A. Although it does have some omega-3 fats, fish body oil (usually just referred to as "fish oil") is a much better source.

FWIW

Isn't there some controversy about the vitamin A (retinol) content of cod liver oil?

_http://en.wikipedia.org/wiki/Cod_liver_oil

[quote author=wikipedia]Because cod liver oil has a very high level of Vitamin A, it is possible to exceed the Recommended Dietary Allowance (RDA) of vitamin A. Vitamin A accumulates in body fat, and can reach harmful levels sufficient to cause hypervitaminosis A.[19] Pregnant women may want to consider consulting a doctor when taking cod liver oil because of the high amount of natural forms of Vitamin A (Retinol). High doses of synthetic Vitamin A (Retinoids) have been shown to cause birth defects.[20][/quote]
 
I guess the question is whether vitamin A toxcity can occur in individuals with proper levels of vitamin D. If it is true that vitamin A toxcity occurs only in persons low in vitamin D then cod liver oil would only be safe in vitamin D adequate individuals. It is a good question though, and thanks for bringing it up
 
Here is an article that I read awhile ago, it has some information about toxicity, benefits, recommended doses, etc:

http://www.westonaprice.org/Cod-Liver-Oil-The-Number-One-Superfood.html

Cod Liver Oil

by Krispin Sullivan, CN
2002-Jun-29

Several visitors to our website have noted inconsistencies in various statements about vitamin A, vitamin D and cod liver oil. These issues revolve around questions of dosage and safety. Please see Vitamin A, Vitamin D and Cod Liver Oil: Some Clarifications.

Doctor Price was right, as usual. Cod liver oil is very good for you, more than you ever knew. Research studies ranging from 1918-2001 give cod liver oil an A+ rating. This marvelous golden oil contains large amounts of elongated omega-3 fatty acids, preformed vitamin A and the sunlight vitamin D, essential nutrients that are hard to obtain in sufficient amounts in the modern diet. Samples may also naturally contain small amounts of the important bone- and blood-maintainer vitamin K.

There is hardly a disease in the books that does not respond well to treatment that includes cod liver oil, and not just infectious diseases but also chronic modern diseases like heart disease and cancer. Cod liver oil provides vitamin D that helps build strong bones in children and helps prevent osteoporosis in adults. The fatty acids in cod liver oil are also very important for the development of the brain and nervous system. "If you want to prevent learning disabilities in your children," said David Horrobin, distinguished medical and biochemical researcher, "feed them cod liver oil."

Cod liver oil contains more vitamin A and more vitamin D per unit weight than any other common food. One hundred grams of regular cod liver oil provides 100,000 IU of vitamin A, almost three times more than beef liver, the next richest source; and 10,000 IU vitamin D, almost four times more than lard, the next richest source. Of course, cod liver oil is only consumed in small amounts, but even a tablespoon (about 15 grams) provides well over the recommended daily allowance for both nutrients.

In addition, cod liveroil contains 7 percent each of the elongated omega-3 fatty acids EPA and DHA. EPA is the precursor of important prostaglandins, localized tissue hormones that help the body deal with inflammation; and DHA is extremely important for the development and function of the brain and nervous system. So it's no surprise that in numerous studies cod liver oil has proven to be a powerhouse in fighting disease.

Good for What Ails You

Cod liver oil greatly improves heart function to prevent heart disease and to treat it even in advanced stages, after a heart attack and after heart surgery. Cod liver oil alters the linings of the arteries in such a way as to improve healing after damage. This is attributed to the omega-3 fatty acids but vitamin A, D and K all have important roles to play in facilitating mineral absorption, improving muscle function and supporting elasticity of the blood vessels. The inflammation-reducing prostaglandins made from EPA help mediate the inflammatory response in the arteries. In other studies the heart-protective effect was associated with changes in the muscle response to serotonin, increasing the heart's ability to "relax."1-15 In a study with rats, treatment with cod liver oil actually caused artery-blocking atheromas to become smaller and blood vessel diameter to enlarge.55 Weston Price noted that heart attack deaths increased during periods when the vitamin A content of the diet was low. Cod liver oil can provide vitamin A on a continuous basis throughout the year.

Many of the conditions addressed by cod liver oil are considered related under the title Syndrome X. These include obesity, hypertension, insulin resistance, adult onset diabetes and stroke. Evidence is accumulating that these diseases of civilization are the result of high levels of omega-6 fatty acids and low levels of omega-3 fatty acids along with deficiencies of fat-soluble vitamins. We may be paying a very high price for our rejection of parental wisdom to take our cod liver oil.

In numerous studies, the elongated omega-3 fats found in cod liver oil have been shown to improve brain function, memory, stress response, immune response, allergies, asthma, learning and behavioral disorders, including bipolar syndrome and manic-depression.

Cod liver oil is most famous for contributing to bone health, preventing and reversing rickets in children and osteomalacia in adults.16, 17 Before the discovery of cod liver oil as a source of vitamin D, many children suffered greatly with deformed bones. Osteoporosis responds to vitamin D and to cod liver oil. Sufficient elongated omega-3 oils found in cod liver oil are one of the keys to keeping and rebuilding bone.18, 19 In women, higher levels of vitamin D from cod liver oil improve bone mineral density.20

Two of the symptoms of low levels of vitamin D are bone pain and muscle pain. This may manifest as pain in the legs, muscle weakness and difficulty climbing stairs. Numerous studies have shown improvement in muscle pain, muscle strength and bone pain scores with cod liver oil.40, 41

Cod liver oil is effective in treating arthritis as well. Researchers funded by Great Britain's Arthritis Research Campaign found that the elongated omega-3 fatty acids in cod liver oil reduce both pain and damage in inflamed joints.56

Pregnant women using cod liver oil have infants with a lower risk for juvenile type 1 diabetes.21 This effect was found only in mothers taking cod liver oil, not in mothers taking multivitamin supplements. Cod liver oil taken by nursing mothers improves the fatty acid profile in breast milk to promote optimal brain development and also increases levels of vitamin A to prevent infections. Interestingly, cod liver oil does not provide increased vitamin D in breast milk.23,24

Cod liver oil given to infants after birth and during the first year had no protective effect against type 1 diabetes but it nevertheless is an important source of nutrients for optimal infant health.22 In more than forty trials, vitamin A has been shown to reduce morbidity and mortality of children.25 Cod liver oil was the supplement of choice in many of these trials. Books on feeding infants published in the 1930s and 1940s routinely recommended cod liver oil, starting with 1 teaspoon at the age of three weeks. It was Dr. Spock who threw this wisdom out the window by recommending vaccinations instead of the powerful nutritional support of cod liver oil. Few modern books on infant care mention the importance of the fat-soluble nutrients in this wonderful superfood.

As for treating diabetes in adults, cod liver oil has been used in a number of trials with both insulin-dependent and non-insulin-dependent diabetes. In both conditions cod liver oil improved glucose response and other markers of the disease.26-31 Vitamin A in cod liver oil helps promote healing and protects the retina, both problem areas in the diabetic patient.

Cod liver oil has lowered blood pressure induced by stress-elevated levels of cortisol.32-35 Cod liver oil given to rats reduced intraocular pressure suggesting a use in prevention and treatment of glaucoma.36 Vitamin D in cod liver oil promotes absorption of calcium and magnesium, thereby lowering blood pressure.

Colitis responds more effectively to the type of omega-3 fatty acids in cod liver oil than to medication.37-38 Cod liver oil should be the first protocol for this condition as well as irritable bowel syndrome and Crohn's disease.

Topically applied, cod liver oil contributes to faster wound healing and improvement in skin quality.39 An excellent treatment for diaper rash and other skin conditions is cod liver oil mixed with zinc oxide. And cod liver oil taken orally helps maintain soft skin and minimize wrinkles.

And what about cancer? All the nutrients in cod liver oil help prevent cancer. Vitamin A has been part of every successful alternative cancer therapy so far. In a study in China, use of cod liver oil was found to be protective against childhood leukemia.57 In a study of Norwegian men and women, consumption of cod liver oil was found to protect against lung cancer.58

Practical Aspects

Eating fish will not provide the levels of nutrients that are found in cod liver oil. Even in heavy fish-eating populations, the addition of cod liver oil improves health.42-43 And taking fish oils is not the same as taking cod liver liver oil. One tablespoon of regular cod liver oil and one-half tablespoon of high-vitamin cod liver oil provide the amount of elongated omega-3 fatty acids found in twelve 1,000 mg fish oil capsules.

As for vitamin D, body oils of fish can be good sources as long as you are willing to eat a lot of them. One-half pound of fatty herring or sardines gives a dose of vitamin D equal to that of about one tablespoon of cod liver oil. But salmon oil has one-fifth the potency of cod liver oil.

One concern about taking cod liver oil is the presence of contaminants--heavy metals (such as mercury, cadmium and lead), PCBs and so forth. Fortunately, consumers need not worry when it comes to cod liver oil. All cod liver oils in the US must be tested according to protocols of the Association of Analytical Communities (AOAC) and approved free of detectable levels of 32 contaminants before they can be imported into this country. Furthermore, mercury is water soluble. It may be present in the flesh of fish, but it is not present in the oil.

Another concern is rancidity. Cod liver oil can become rancid if improperly handled. In a 1988 study, peroxide values (indicating rancidity) ranged from a low of 2 to a high of 44.7.44 Nevertheless, properly handled cod liver oil is relatively stable. It contains 21 percent saturated fatty acids and 57 percent monounsaturated fatty acids, which provide stability. The fishy smell of cod liver oil is due to the presence of small amounts of fish protein and is not a sign of rancidity. To ensure that your cod liver oil is fresh, avoid buying the large economy size or the end-of-season sale item. Buy cod liver oil in small dark bottles and keep them in a cool dark place. Cod liver oil need not be refrigerated after opening if it is used up quickly--within two months.

Virtually all cod liver oil imported into the US comes from Norway, and while all of it is safe, there are different grades, depending on vitamin levels. The lighter oil from the "top of the barrel" has a lower molecular weight, goes rancid more quickly and has lower levels of vitamins, while the heavier oil, which sinks, is richer in vitamins. The heavier oil is what Dr. Price referred to as high-vitamin cod liver oil. It contains double the amounts of vitamin A and D as regular cod liver oil. Virtually all cod liver oil imported into the US is the lighter, "top of the barrel" variety. The Norwegians keep the best for themselves!

Whenever taking cod liver oil, remember the findings of Dr. Price. He noted that he did not get good results from cod liver oil unless he gave it concurrently with high-vitamin butter. Just why this is so is a matter of speculation, but we do know that the very unsaturated fatty acids found in cod liver oil cannot be effectively assimilated and stored in the tissues without the presence of adequate saturated fatty acids, the kind that would be provided by butter. This means that even regular butter would help support cod liver oil therapy; but Price found that the combination of cod liver oil with high-vitamin butter, from cows eating rapidly growing green grass, was nothing short of miraculous, reversing tooth decay and bringing patients back from the brink of death.

I do not find it hard to take Carlson's cod liver oil on a spoon, but for many, the big challenge is how to get this oily substance down. One technique is to add cod liver oil to a small amount of water or fresh juice, stir and then quickly send it down the hatch. If you can't bring yourself to take cod liver oil on a spoon or in water, then use the capsules. For babies and small children, use an eye dropper.

Old Research Brought to Light

In researching this article, I had the great fortune to stumble upon a book published in the 1930s--it is truly exciting to come upon material found and lost and found again. Ultraviolet Light and Vitamin D in Nutrition, by Katharine Blunt and Ruth Cowan, published by the University of Chicago, contains fascinating material, including a chapter on the research of Mrs. May Mellanby published in 1918 in The Lancet II, page 767.

The book describes the work of scientists E. M. Honeywell, A. F. Hess and C. E. Bills (after which the Bills's Scale for determining antirachitic value for vitamin D is named) who studied all aspects of fish oil potency, production and seasonal distribution. Early in their research they discovered that oil extracted from cod when the fish were fat in the summer contained much lower amounts of vitamin D. Summer oil scored 100 on the Bills scale but winter oil scored above 1,000 and some oils scored 20,000. Their conclusion: "For a fish of a given size, antirachitic potency varies inversely with the amount of fat or oil in the liver." In other words, the less oil in the fish, the more concentrated it was.

In one fascinating study, they found that fish kept in darkened aquariums and fed on trimmed raw veal muscle had the same amount of vitamin D as free-swimming fish exposed to sunlight. So how the fish obtain vitamin D remains a mystery. Perhaps they are able to extract it from microscopic plankton and algae.

It is important to note that the amount of vitamin A in cod liver oil does not have any consistent relation with the amount of vitamin D. In numerous samples, oils rich in vitamin A were poor in vitamin D, and oils rich in vitamin D were poor in vitamin A.

According to the book, in 1922 the US imported about 1.8 million gallons of cod oil and cod liver oil. By 1927 this amount grew to almost 5 million gallons based on data from the Bureau of Foreign and Domestic Commerce of the United States Department of Commerce. Cod oil is rancid oil used in the tanning industry, not for human consumption. The figures don't distinguish the difference, but most of the increase was in the edible cod liver oil due to research showing its benefit in preventing rickets. According to the Commerce Yearbook of 1928, "Medicinal oil production has increased greatly, and the advance in its price has lessened the supply of common cod oil for tanning."

In 2000, America imported only about one tenth that amount (less than half a million gallons), indicating a huge decline in use.

In 1930, when the book was compiled, the technology was just being developed to determine vitamin D potency. The accepted value as of August 31, 1929 was " one rat unit of vitamin D," defined as "that amount of vitamin D which, when uniformly distributed into the standard vitamin D deficient diet-ration, will produce a narrow and continuous line of calcium deposits on the metaphyses of the distal end of the radii and ulnae of standard rachitic rats." "Potent cod liver oil" is defined as that containing one of these rat units per 0.75 mg. The International Units started out as rat units!

Testing of 18 oils in use at that time showed great variations in potency. Luckily today we have methods of standardization and much better methods of transportation and storage to improve the amount of vitamin D and freshness of our cod liver oil.

Eat Your Eggs

In 1929, researchers tested a variety of foods for vitamin D content and found the second most potent source of vitamin D was egg yolk. The book describes studies in which Hess both cured and prevented rickets in rats by giving them egg yolks. He also gave prophylactic treatment to 12 infants to forestall development of rickets in the winter months, which his experience had taught him to expect in the great majority of bottle-fed infants. He gave them one egg yolk added to their regular formula starting in December. None of the 12 developed rickets in March as expected and, unlike prior years, blood phosphates remained stable at summer values.

About this same time, Johns Hopkins University investigators cured seven African-American children of rickets, in most cases severe, by adding one or two eggs daily to their diet of milk and cereal.

Like the vitamin D in cod liver oil, the amount of vitamin D in egg yolks also varies. Researchers in Kansas looked at four groups of hens: one group got sunlight in the yard plus 30 minutes under a quartz mercury vapor lamp producing UV-B light; another got sunlight through glass plus 30 minutes under the lamp; the third group got sunlight alone; and the fourth group got sunlight under glass alone. Eggs from hens under glass produced rickets in rats. Those with considerable UV-B prevented rickets completely and those with less (no lamp) caused the development of slight rickets. Only the sunlight plus lamp completely prevented rickets, showing that the natural UV-B in Kansas did not provide sufficient light for optimal vitamin D. Giving cod liver oil to the chickens had the same effect as exposure to UV-B light. Cod liver oil as two percent of the ration increased levels of vitamin D in the egg yolks fivefold.

The surprising conclusion is that chickens should either be given sunlamp treatment or cod liver oil. Poultrymen and consumers alike need to recognize that the axiom "an egg is an egg" is a mistaken one. Rather, "an inadequate ration may yield impoverished eggs as well as animals." The authors suggest that eggs be graded by vitamin content. What a concept! Too bad no one listened. What would they think of our so-called "organic" eggs from hens raised in barns, never exposed to light and given "all-vegetarian" feed?

Meet Mrs. Mellanby

The most fascinating part of this little book is the chapter describing the experiments done in England by a Mrs. May Mellanby. Her husband, Dr. E. Mellanby, was the author of over 400 studies and the first to control rickets with diet. Cod liver oil had been used for centuries as a remedy but the specific application to rickets was first demonstrated by Dr. Mellanby. (Control of rickets using UV-B light was demonstrated almost simultaneously by investigators at Columbia and Johns Hopkins University in 1921.) In his research into rickets in dogs, he discovered the mineral-blocking effect of phytic acid in grains and legumes. Dr. Mellanby demonstrated that diets containing high levels of cereals, especially oatmeal, and lacking vitamin D, are the most effective producers of rickets. If vitamin D is inadequate there is poor tooth development, but Mrs. Mellanby then went on to prove that no matter how much cereal is fed, if vitamin D is adequate tooth formation is normal. Mrs. Mellanby believed that as cereals increase in the diet, vitamin D must also be increased to offset their anticalcifying effects--think of the implications of this research on today's baby-feeding habits, where infants are given cereals as their first food but denied egg yolks until they are one year old!

Mrs. Mellanby also determined that vitamin D must be present from conception in order for proper tooth formation to occur. If vitamin D is absent during the early gestational period, the enamel cannot form properly, and it cannot be repaired by giving vitamin D later.

In her initial studies Mrs. Mellanby used dogs as the source of data but she later examined more than one thousand "baby" teeth from children. She divided these teeth into four categories--normal, hypoplastic (slightly underdeveloped), moderately underdeveloped and grossly underdeveloped. Only 149, or about 14 percent, of the total 1,036 were sound. About one-quarter were slightly underdeveloped, but nearly two-thirds were moderately or grossly underdeveloped.

It is more difficult to examine teeth in place, but of 266 adult teeth examined by Mrs. Mellanby, not one was sound. The teeth were extracted only for purposes of straightening the teeth, which means that they were erupting in a jaw that was underdeveloped. Thus, children with narrow faces most likely have underdeveloped teeth. Tooth structure and later decay are directly related. Prevention of cavities must start in the womb.

Curing Cavities

A final plum from this most fruitful book regards secondary dentine. Secondary dentine, a less well-organized form of tubular dentine, is produced throughout life as a patching material where cavities have begun, where the overlying enamel has been worn away, and within the pulp chamber as part of the aging process. Sometimes when cavities occur, production of secondary dentine can "heal" the decayed spot or rebuild portions of the tooth that have worn away. If vitamin D is adequate, secondary dentine will be well calcified. If vitamin D is lacking, dentine will be of poor quality or not present at all.

There is some evidence that the mineralization of dentine may depend on calcium derived from saliva rather than blood; in other words, it is deposited from the exterior rather than the interior of the tooth. The book describes studies by Dr. C. L. Pattison who, working with Mrs. Mellanby, determined that the calcium content of saliva doubled or even tripled when the diet contained adequate vitamin D from cod liver oil.

Downside

Now that I have told you all this good news about cod liver oil, I need to comment on the research surrounding its possible toxicity. Over-elevated serum levels of vitamin D are a possibility if you combine summer or southern sun and cod liver oil. So if you are spending a lot of time out in the sun during the summer months, it's probably best to cut back on the dose. If you are unsure, you should test your blood levels of vitamin D.

Cod liver oil is no longer recommended in Great Britain and in the US pregnant women are advised to avoid most vitamin A and vitamin A-containing foods, including cod liver oil. Both countries have adopted this policy because of the recognized teratogenicity (may cause birth defects) of retinoic acid, a synthetic form of vitamin A. But low vitamin A also causes birth defects. In the developing countries, such as Brazil, Pakistan and India, vitamin A deficiency is widespread, afflicting millions. A 1992 survey of the US population determined that 50 percent of Americans consume 19 percent or less of the Recommended Daily Allowance (RDA) or 400 IU.

The original study showing birth defects associated with intake of mostly synthetic vitamin A exceeding 5,000 IU daily was published November 23, 1995 in the New England Journal of Medicine.46 Other studies showing an association of birth defects with vitamin A concerned topical creams containing vitamin A derivatives such as Accutane, or extremely high doses of A used in animal studies.47-52

A later study, less well publicized, from the National Institute of Child Health and Human Development (NICHD), found no association with birth defects in women who took up to 10,000 IU of vitamin A during pregnancy. Because few women took more than 10,000 IU, researchers could not determine whether higher doses were a problem. Later Mills and others continued their research and determined that after serum testing and determining safe serum levels, women taking 30,000 IU of preformed vitamin A from animal foods (not beta-carotene) daily had the same blood levels of A as healthy pregnant women in the first trimester who had healthy babies. The conclusion is that a dosage over 30,000 IU vitamin A daily may be teratogenic for a certain few, but anything up to that amount is safe.53-54

Thus if you are or may become pregnant, limit cod liver oil intake to not more than a total vitamin A value of 30,000 IU. If using my favorite brand, Carlson Labs cod liver oil, that would equal the amount of vitamin A found in 12 teaspoons or 4 tablespoons, more than anyone would ever take. If using high-vitamin cod liver oil, the limit would be 2 tablespoons. Two tablespoons of regular cod liver oil provide 15,000 IU vitamin A, 2600 IU vitamin D and 6 grams of mixed omega-3 fatty acids, safe for pregnancy and good for mom and baby.

There is one situation in which high levels of vitamin A are not recommended and that is the condition of certain types of liver disease in which there is altered vitamin A metabolism. This is frequently the case with alcoholism. Alcoholics should not take high doses (not more than 1-1.5 tablespoons of regular cod liver oil) and what they do take should be accompanied by zinc supplements. The enzymes needed for vitamin A metabolism in the liver are zinc dependent.

The most likely culprits for production of birth defects in humans are topical and oral vitamin A analogs, not cod liver oil. Researchers have criticized the original 1995 study, from which governmental policy has been derived, for overstating the negative effect. Only 1.4 percent took supplements exceeding 10,000 IU a day, not a large enough sample from which to draw conclusions. However, it is important to never combine cod liver oil or vitamin A from supplements with oral or topical medications for acne or other skin disorders treated with retinoic acid derivatives.

If you sunbathe regularly and have found that your vitamin D levels are within the normal range, do not use cod liver oil unless you are willing to test and retest to determine that your blood levels of vitamin D have not gone too high. We do not know enough to say whether or not sunbathing and cod liver oil work synergistically or antagonistically. If you decide to get lots of sun and also use cod liver oil, please send me your vitamin D tests for my continued research. Cod liver oil use is safe in most of the US and all of Canada in winter but it should not be combined with other sources of vitamin D without careful testing and monitoring.

Dosages and Dangers

If pregnant or pregnancy is possible, limit cod liver oil intake to not more than 30,000 IU A per day. Two tablespoons of regular cod liver oil, one tablespoon high-vitamin cod liver oil is a dose that is safe and adequate for pregnant women and, in fact, all adults. There is no indication that anyone needs a dose of cod liver oil exceeding two tablespoons except in certain special circumstances. More is not better.

Infants and growing children can tolerate higher-per-pound doses of vitamin D and cod liver oil. Recommended dosages are as follows: one teaspoon from birth to six months, two teaspoons from six months to three years, one tablespoon from 4-10 years and two tablespoons thereafter during winter months or when not sunning.

Never combine sources of vitamin A. Vitamin A and its derivatives are found in skin lotions and creams, oral medications and vitamin supplements. The 30,000 IU limit is from all sources.

If you sun regularly and spend winter months in the South, you need to find another way to get elongated fatty acids (such as organ meats). You really do not want too much vitamin D. High doses of cod liver oil are used to promote atherosclerosis in animal studies. Too much D is too much D.

When using a UV-B meter and sunning to raise vitamin D, you will need the Vitamin D and Sunlight protocol. Cod liver oil can be reduced or eliminated depending on your location and exposure times.

Cod liver oil mixed with zinc oxide is better for the skin than any of the prescription medications, and safer.

REFERENCES

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2. Brox JH, Killie JE, Gunnes S, Nordoy A. The effect of cod liver oil and corn oil on platelets and vessel wall in man. Thromb.Haemost. 1981;46:604-11.
3. Brox JH, Killie JE, Osterud B, Holme S, Nordoy A. Effects of cod liver oil on platelets and coagulation in familial hypercholesterolemia (type IIa). Acta Med.Scand. 1983;213:137-44.
4. Vognild E, Elvevoll EO, Brox J et al. Effects of dietary marine oils and olive oil on fatty acid composition, platelet membrane fluidity, platelet responses, and serum lipids in healthy humans. Lipids 1998;33:427-36.
5. Aviram M, Brox J, Nordoy A. Effects of postprandial plasma and chylomicrons on endothelial cells. Differences between dietary cream and cod liver oil. Acta Med.Scand. 1986;219:341-8.
6. Brox J, Olaussen K, Osterud B et al. A long-term seal- and cod liver oil supplementation in hypercholesterolemic subjects. Lipids 2001;36:7-13.
7. Skuladottir GV, Gudmundsdottir E, Olafsdottir E et al. Influence of dietary cod liver oil on fatty acid composition of plasma lipids in human male subjects after myocardial infarction. J Intern.Med. 1990;228:563-8.
8. Schmidt EB, Pedersen JO, Ekelund S, Grunnet N, Jersild C, Dyerberg J. Cod liver oil inhibits neutrophil and monocyte chemotaxis in healthy males. Atherosclerosis 1989;77:53-7.
9. Shimokawa H, Vanhoutte PM. Dietary cod liver oil improves endothelium-dependent responses in hypercholesterolemic and atherosclerotic porcine coronary arteries. Circulation 1988;78:1421-30.
10. Shimokawa H, Lam JY, Chesebro JH, Bowie EJ, Vanhoutte PM. Effects of dietary supplementation with cod liver oil on endothelium-dependent responses in porcine coronary arteries. Circulation 1987;76:898-905.
11. Burchard HU, Tischendorf FW. The effects of the intake of cod liver oil on the blood lipid level, the lipoprotein profile and bleeding time. Z.Ernahrungswiss. 1989;28:84-91.
12. Gudbjarnason S. Dynamics of n-3 and n-6 fatty acids in phospholipids of heart muscle. J Intern.Med.Suppl 1989;225:117-28.
13. Gudbjarnason S, Benediktsdottir VE, Skuladottir G. Effects of n-3 polyunsaturated fatty acids on coronary heart disease. Bibl.Nutr Dieta 1989;1-12.
14. Gudbjarnason S, Oskarsdottir G. Modification of fatty acid composition of rat heart lipids by feeding cod liver oil. Biochim.Biophys.Acta 1977;487:10-5.
15. Benediktsdottir VE, Gudbjarnason S. Modification of the fatty acid composition of rat heart sarcolemma with dietary cod liver oil, corn oil or butter. J Mol.Cell Cardiol. 1988;20:141-7.
16. Akpede GO, Omotara BA, Ambe JP. Rickets and deprivation: a Nigerian study. J R.Soc.Health 1999;119:216-22.
17. Wilton P. Cod liver oil, vitamin D and the fight against rickets. CMAJ. 1995;152:1516-7.
18. Requirand P, Gibert P, Tramini P, Cristol JP, Descomps B. Serum fatty acid imbalance in bone loss: example with periodontal disease. Clin Nutr 2000;19:271-6.
19. Watkins BA, Lippman HE, Le Bouteiller L, Li Y, Seifert MF. Bioactive fatty acids: role in bone biology and bone cell function. Prog.Lipid Res. 2001;40:125-48.
20. Sigurdsson G, Franzson L, Steingrimsdottir L, Sigvaldason H. The association between parathyroid hormone, vitamin D and bone mineral density in 70-year-old Icelandic women. Osteoporos.Int. 2000;11:1031-5.
21. Stene LC, Ulriksen J, Magnus P, Joner G. Use of cod liver oil during pregnancy associated with lower risk of Type I diabetes in the offspring. Diabetologia 2000;43:1093-8.
22. Seip M. [Infant nutrition in Norway in the light of recent research]. Tidsskr.Nor Laegeforen. 1991;111:2122-5.
23. Tsutsumi K, Obata Y, Takayama K, Loftsson T, Nagai T. Effect of cod liver oil extract on the buccal permeation of ergotamine tartrate. Drug Dev.Ind.Pharm. 1998;24:757-62.
24. Olafsdottir AS, Wagner KH, Thorsdottir I, Elmadfa I. Fat-Soluble Vitamins in the Maternal Diet, Influence of Cod liver oil Supplementation and Impact of the Maternal Diet on Human Milk Composition. Ann.Nutr Metab 2001;45:265-72.
25. Semba RD. Vitamin A as "anti-infective" therapy, 1920-1940. J Nutr 1999;129:783-91.
26. Lombardo YB, Chicco A, D'Alessandro ME, Martinelli M, Soria A, Gutman R. Dietary fish oil normalize dyslipidemia and glucose intolerance with unchanged insulin levels in rats fed a high sucrose diet. Biochim.Biophys.Acta 1996;1299:175-82.
27. Chicco A, D'Alessandro ME, Karabatas L, Gutman R, Lombardo YB. Effect of moderate levels of dietary fish oil on insulin secretion and sensitivity, and pancreas insulin content in normal rats. Ann.Nutr Metab 1996;40:61-70.
28. Shimizu H, Ohtani K, Tanaka Y, Sato N, Mori M, Shimomura Y. Long-term effect of eicosapentaenoic acid ethyl (EPA-E) on albuminuria of non-insulin dependent diabetic patients. Diabetes Res.Clin Pract. 1995;28:35-40.
29. Jensen T, Stender S, Goldstein K, Holmer G, Deckert T. Partial normalization by dietary cod liver oil of increased microvascular albumin leakage in patients with insulin-dependent diabetes and albuminuria. N.Engl.J Med. 1989;321:1572-7.
30. Schimke E, Hildebrandt R, Beitz J et al. Influence of a cod liver oil diet in diabetics type I on fatty acid patterns and platelet aggregation. Biomed.Biochim.Acta 1984;43:S351-S353.
31. Beitz J, Schimke E, Liebaug U et al. Influence of a cod liver oil diet in healthy and insulin-dependent diabetic volunteers on fatty acid pattern, inhibition of prostacyclin formation by low density lipoprotein (LDL) and platelet thromboxane. Klin.Wochenschr. 1986;64:793-9.
32. Codde JP, McGowan HM, Vandongen R, Beilin LJ. Changes in prostanoid synthesis in response to diet and hypertension in one-kidney, one clip rats. Hypertension 1985;7:886-92.
33. Codde JP, Beilin LJ. Dietary fish oil prevents dexamethasone induced hypertension in the rat. Clin Sci.(Lond) 1985;69:691-9.
34. Moritz V, Singer P, Forster D, Berger I, Massow S. Changes of blood pressure in spontaneously hypertensive rats dependent on the quantity and quality of fat intake. Biomed.Biochim.Acta 1985;44:1491-505.
35. Singer P, Berger I, Gerhard U, Wirth M, Moritz V, Forster D. Changes of N-6 and N-3 fatty acids in spontaneously hypertensive (SHR) and normotensive rats after diets supplemented with alpha-linolenic or eicosapentaenoic acids. Prostaglandins Leukot.Med. 1987;28:183-93.
36. Mancino M, Ohia E, Kulkarni P. A comparative study between cod liver oil and liquid lard intake on intraocular pressure on rabbits. Prostaglandins Leukot.Essent.Fatty Acids 1992;45:239-43.
37. Vilaseca J, Salas A, Guarner F, Rodriguez R, Martinez M, Malagelada JR. Dietary fish oil reduces progression of chronic inflammatory lesions in a rat model of granulomatous colitis. Gut 1990;31:539-44.
38. Guarner F, Vilaseca J, Malagelada JR. Dietary manipulation in experimental inflammatory bowel disease. Agents Actions 1992;Spec No:C10-C14.
39. Terkelsen LH, Eskild-Jensen A, Kjeldsen H, Barker JH, Hjortdal VE. Topical application of cod liver oil ointment accelerates wound healing: an experimental study in wounds in the ears of hairless mice. Scand.J Plast.Reconstr.Surg.Hand Surg. 2000;34:15-20.
40. Eriksen W, Sandvik L, Bruusgaard D. Does dietary supplementation of cod liver oil mitigate musculoskeletal pain? Eur.J Clin Nutr 1996;50:689-93.
41. Lips P. Vitamin D deficiency in a multicultural setting. Ned.Tijdschr.Geneeskd. 2001;145:2060-2.
42. Simonsen T, Nordoy A, Sjunneskog C, Lyngmo V. The effect of cod liver oil in two populations with low and high intake of dietary fish. Acta Med.Scand. 1988;223:491-8.
43. Simonsen T, Nordoy A. Ischaemic heart disease, serum lipids and platelets in Norwegian populations with traditionally low or high fish consumption. J Intern.Med.Suppl 1989;225:83-9.
44. Luley C, Klein B, Hanisch M, Prellwitz W. Fatty acid composition and degree of peroxidation in fish oil and cod liver oil preparations.Arzneimittel-forschung. 1988;38:1783-6.
45. Bjerve KS. n-3 fatty acid deficiency in man. J Intern.Med.Suppl 1989;225:171-5.
46. Rothman KJ, Moore LL, Singer MR, Nguyen US, Mannino S, Milunsky A. Teratogenicity of high vitamin A intake. N.Engl.J Med. 1995;333:1369-73.
47. Orfanos CE, Zouboulis CC, Almond-Roesler B, Geilen CC. Current use and future potential role of retinoids in dermatology. Drugs 1997;53:358-88.
48. Die-Smulders CE, Sturkenboom MC, Veraart J, van Katwijk C, Sastrowijoto P, van der LE. Severe limb defects and craniofacial anomalies in a fetus conceived during acitretin therapy. Teratology 1995;52:215-9.
49. Mills CM, Marks R. Adverse reactions to oral retinoids. An update. Drug Saf 1993;9:280-90.
50. Heckel S, Favre R, Weber P, Dellenbach P. [Teratogenicity of retinoids. A case and review of the literature]. J Gynecol.Obstet.Biol.Reprod.(Paris) 1993;22:43-7.
51. Nau H. Embryotoxicity and teratogenicity of topical retinoic acid. Skin Pharmacol. 1993;6 Suppl 1:35-44.
52. Pinnock CB, Alderman CP. The potential for teratogenicity of vitamin A and its congeners. Med.J Aust. 1992;157:804-9.
53. Miller RK, Hendrickx AG, Mills JL, Hummler H, Wiegand UW. Periconceptional vitamin A use: how much is teratogenic? Reprod.Toxicol. 1998;12:75-88.
54. Wiegand UW, Hartmann S, Hummler H. Safety of vitamin A: recent results. Int.J Vitam.Nutr Res. 1998;68:411-6.
55. Knapp HR and others. The Effect of Cod liver oil on the Development of Atherosclerosis in an Animal Model. Proceedings of the AOCS, Ed WEM Lands, AOCS 1987, pp 35-40.
56. animalrights.net/print/articles/2002/000068.html
57. Shu XO and others. A population-based case-control study of childhood leukemia in Shanghai. Cancer 1988 Aug 1;62(3):635-44.
58. Veierod MG, Laake P, Thelle DS. Dietary fat intake and risk of lung cancer: a prospective study of 51,452 Norwegian men and women. Eur J Cancer Prev 1997 Dec;6(6):540-9.

This article appeared in Wise Traditions in Food, Farming and the Healing Arts, the quarterly magazine of the Weston A. Price Foundation, Spring 2002.
 
Perhaps this is also interesting:

Vitamin A: Key Mechanism That Guides Cells to Form Heart Tissue:

Researchers at the Keck School of Medicine of the University of Southern California (USC) have identified a key cellular mechanism that guides embryonic heart tissue formation -- a process which, if disrupted, can lead to a number of common congenital heart defects.

[...]


"This exciting research shows how retinoic acid, a vitamin A derivative, acts to guide cells in the embryo to form parts of the heart and the major blood vessels that emerge from it," said Martin Pera, Ph.D., director of the Eli and Edythe Broad Center for Regenerative Medicine and Stem Cell Research at USC. "Defects in this developmental pathway can result in serious congenital malformations of the heart in the fetus and newborns, that may be fatal if not corrected surgically."
 
Psyche- I appreciate the post, but I must question the meaning of this statement




Over-elevated serum levels of vitamin D are a possibility if you combine summer or southern sun and cod liver oil.


It is ambigious as to how much cod liver oil it would take and at what vitamin D serum levels the author believes deleterious effects begin, but as far as I can tell there is only one case of any kind of bad effects from D3 and that was from a guy taking almost 1 million IU's a day for several months
 
I should add that I am not certain what type of vitamin D may be in cod liver oil, but I still see no evidence that too much cod liver oil can cause a problem with vitamin D blood serum levels
 
Yeah, I think the author was trying to be cautious. There has been more information since this article was written.
 
Psyche said:
Yeah, I think the author was trying to be cautious. There has been more information since this article was written.

Yes Psyche, in the Spring 09 WAPF Journal there is this editor's note:

President’s Message: Hot Topics

by Sally Fallon Morell

In this issue we explore the topic of the fat-soluble activators A and D, especially as found in old fashioned cod liver oil. Those of you who have been receiving our email informational alerts know that we have issued several announcements on this topic over the last few months. Cod liver oil has come under attack as a “dangerous” source of vitamin A. And while vitamin A has fallen to the bottom of the Vitamin Hit Parade, vitamin D has risen to the top, with many voices calling for extensive supplementation in the nutrient and an increase in the RDA for the sunshine vitamin.

The establishment view is as follows: the animal form of vitamin A is toxic and also interferes with vitamin D metabolism, so we should avoid foods rich in this nutrient, like liver, organ meats and cod liver oil; we can get all the vitamin A we need from the conversion of carotenes in plants; it is impossible to obtain adequate vitamin D from food, so we need to take vitamin D supplements.

We hope to put these mistaken notions to rest in this issue by showing the extensive scientific literature on cod liver oil and vitamin A, as well as on the synergistic—rather than antagonistic—relationship of vitamins A and D. To bolster our premise that vitamin A is not toxic, and vitamin D can be obtained from food sources, we have included a delightful article on the traditional Scottish diet, which was rich in fish liver oils, organ meats, shellfish and fats. Here is yet another traditional diet that corroborates the discoveries of Dr. Weston A. Price. As for the mistaken notion that our bodies can obtain sufficient vitamin A from plant foods, we have covered this subject in earlier articles. (See Vitamin A Saga.)

and the link to the articles in this issue is _http://www.westonaprice.org/Journal-Spring-2009-The-Cod-Liver-Oil-Debate.html
There was also a very good past article on Green Pastures production of fermented cod liver oil (and butter oil - grass-fed) - I'll see if I can find it.
 
Psyche said:
Here is an article that I read awhile ago, it has some information about toxicity, benefits, recommended doses, etc:

Thanks for this Psyche!

It sounds like the fears of excessive retinol in cod liver oil are not founded on good science. It sounds like the controversy is more of a scare tactic to get people to second guess themselves when it comes to taking cod liver oil supplements.
 
Here is some additional info, but I'm still looking for that particular article.

Cod Liver Oil Basics and Recommendations Print E-mail
Health Topics - Cod Liver Oil
Written by Sally Fallon and Mary G. Enig, PhD
2009-Feb-08

JUMP TO: Brand Recommendations

Once a standard supplement in traditional European societies, cod liver oil provides fat-soluble vitamins A and D, which Dr. Price found present in the diet of primitives in amounts ten times higher than in modernized diets. Cod liver oil supplements are a must for women and their male partners, to be taken for several months before conception, and for women during pregnancy. Growing children will also benefit greatly from a small daily dose.

Cod liver oil is also rich in eicosapentaenoic acid (EPA) and docasahexaenoic acid (DHA). The body makes these fatty acids from omega-3 linolenic acid. EPA is as an important link in the chain of fatty acids that ultimately results in prostaglandins, localized tissue hormones while DHA is very important for the proper function of the brain and nervous system. Those individuals who have consumed large amounts of polyunsaturated oils, especially partially hydrogenated oils, who are suffering from certain nutrient deficiencies, or who have impaired pancreatic function, such as diabetics, may not be able to produce EPA and DHA and will, therefore, lack important prostaglandins and necessary fats for the brain unless they consume oily fish or take a cod liver oil supplement.

Buy cod liver oil in dark bottles and store in a cool, dark, dry place. Please read Vitamin A, Vitamin D, and Cod Liver Oil: Some Clarifications below for amounts to give to adults and children and for recommended brands. Cod liver oil is easy to take when stirred into a small amount of water or fresh juice.

Dr. Price always gave cod liver oil along with high-vitamin butter oil, extracted by centrifuge from good quality spring or fall butter. He found that cod liver oil on its own was relatively ineffective but combined with high vitamin butter oil produced excellent results. The butter oil contains what he called Activator X, now considered to be vitamin K2, which works synergistically with vitamins A and D (see Chris Masterjohn's article "On the Trail of the Elusive X Factor: A Sixty-Year Old Mystery Finally Solved"). Your diet should include sources of vitamin K, such as good quality butter from grass-fed cows and/or high-vitamin butter oil, fat from grass-fed animals, cheeses from grass-fed animals and duck or goose liver, along with cod liver oil.
Vitamin A, Vitamin D & Cod Liver Oil: Some Clarifications

Several visitors to our website have noted inconsistencies in various statements about vitamin A, vitamin D and cod liver oil. These issues revolve around questions of dosage and safety.
Vitamin A Dosage

We have pointed out that concerns about vitamin A toxicity are exaggerated. While some forms of synthetic vitamin A found in supplements can be toxic at only moderately high doses, fat-soluble vitamin A naturally found in foods like cod liver oil, liver, and butterfat is safe at up to ten times the doses of water-soluble, solidified and emulsified vitamin A found in some supplements that produce toxicity.(1) Additionally, the vitamin D found in cod liver oil and butterfat from pasture-raised animals protects against vitamin A toxicity, and allows one to consume a much higher amount of vitamin A before it becomes toxic.(1-3) Liver from land mammals is high in vitamin A but low in vitamin D, and should therefore be consumed with other vitamin D-rich foods such as lard or bacon from pasture-raised pigs, egg yolks, and oily fish, or during months in which UV-B light is sufficient to provide one with adequate vitamin D.

As a general guideline, we recommend the following doses of vitamin A from cod liver oil, along with a nutrient-dense diet that contains other vitamin A-rich foods:

* Children age 3 months to 12 years: A dose of cod liver oil that provides about 5000 IU vitamin A daily, obtained from about 1 teaspoon of regular cod liver oil or ½ teaspoon of high-vitamin cod liver oil.
* Children over 12 years and adults: A maintenance dose of cod liver oil that provides about 10,000 IU vitamin A daily, obtained from 2 teaspoons of regular cod liver oil or 1 teaspoon of high-vitamin cod liver oil.
* Pregnant and nursing women: A dose of cod liver oil that provides about 20,000 IU vitamin A daily, obtained from 4 teaspoons regular cod liver oil or 2 teaspoons high-vitamin cod liver oil.

Please note that these recommended doses are 2-5 times greater than the U.S. RDA for children, 4 times greater than the U.S. RDA for adults and 8 times greater than the U.S. RDA for pregnant women. The RDA values are based on studies conducted in the general population, which is now recognized to be largely deficient in vitamin D. For a discussion of studies showing that vitamin A consumption up to 30,000 IU per day by pregnant women does not result in a greater risk of birth defects, see Vitamin A for fetal development. This article also describes the vital role played by vitamin A in the development of the fetus. Pregnant women may wish to consult their health practitioner about taking cod liver oil during pregnancy.

Individuals under stress or wishing to use cod liver oil to treat a disease condition may take much larger doses, even up to doses providing 90,000 IU vitamin A per day, for a period of several weeks.
Vitamin D Dosage

Our recommended brands of cod liver oil (see below) will provide with the above recommended dosages for cod liver oil about 500-1000 IU vitamin D for children, 1000-2000 IU vitamin D for adults, 2000-4000 IU vitamin D for pregnant and nursing women and up to 9000-18,000 IU for those taking large amounts of cod liver oil to deal with stress and disease.

In 1997, the Food and Nutrition Board of the US Institute of Medicine set the tolerable upper intake level (TUIL) for vitamin D at 2000 IU per day. However, the vitamin D content experts on the Upper Limits Panel objected to this limit, and several prominent vitamin D researchers have called for an upward revision of the limit. Experiments show that even during the winter with a low vitamin D intake, humans will exhaust stores of vitamin D at a rate of 3000-4000 IU per day, an amount that many people require to maintain optimal levels of the vitamin in the blood. Extensive exposure to summer sun at mid latitudes naturally produces levels of vitamin D in the blood equivalent to what is attained by supplementing with a continued daily dose of 10,000 IU, suggesting humans are designed to tolerate such large amounts of vitamin D.(4)

If you are a lifeguard or spend a lot of time in the sun, you do not need to take supplemental vitamin D; however you still need to consume adequate vitamin A. Animal studies show that even moderate amounts of vitamin D increase the body's need for vitamin A, whether the vitamin D is provided in the diet or by UV light (2,5). So, if you cut back or eliminate cod liver oil in the summer, be sure to consume plenty of oily fish, liver, butterfat and egg yolks from grass-fed hens to ensure adequate vitamin A.

For a discussion of Vitamin D Toxicity, see _http://www.vitamindcouncil.org/vitaminDToxicity.shtml

This does not mean we do not recommend that some individuals have their vitamin D levels tested. Such testing can be very useful in determining vitamin D status and the effectiveness of cod liver oil or vitamin D supplements. Optimal serum vitamin D levels should be in the range of 30-50 ng/mL (see discussion at [link "Potential Dangers of Vitamin D, page 24 of Spring 2009]).
Brand Recommendations

Most brands of cod liver oil go through a process that removes all of the natural vitamins. The resultant product contains very low levels of vitamin A and virtually no vitamin D. Some manufacturers add manufactured vitamins A and D to the purified cod liver oil and until recently, one manufacturer added the natural vitamins removed during processing back into the cod liver oil. Fortunately, we now have available in the U.S. a naturally produced, unheated, fermented high-vitamin cod liver oil that is made using a filtering process that retains the natural vitamins.

The high-vitamin fermented cod liver oil is sold as a food so does not contain vitamin levels on the label. However, after numerous tests, the approximate values of A and D have been ascertained at 1900 IU vitamin A per mL and 390 IU vitamin D per mL. Thus 1 teaspoon of high-vitamin fermented cod liver oil contains 9500 IU vitamin A and 1950 IU vitamin D, a ratio of about 5:1.

Based on these values, the dosage for the high-vitamin fermented cod liver oil is provided as follows:

* Children age 3 months to 12 years: 1/2 teaspoon or 2.5 mL, providing 4650 IU vitamin A and 975 IU vitamin D.
* Children over 12 years and adults: 1 teaspoon or 10 capsules, providing 9500 IU vitamin A and 1950 IU vitamin D.
* Pregnant and nursing women: 2 teaspoon or 20 capsules, providing 19,000 IU vitamin A and 3900 IU vitamin D.

Please note that the fermented cod liver oil contains many co-factors that may enhance the body's uptake and usage of vitamins A and D; in fact, many have reported results equivalent to those obtained from high-vitamin cod liver oil with half the recommended dose, that is ¼ teaspoon or 1.25 mL for children age 3 months to 12 years; ½ teaspoon or 5 capsules for children over 12 years and adults; and 1 teaspoon or 10 capsules for pregnant and nursing women.

As of Spring, 2009, we recommend the following brands of cod liver oil. Sources of high-vitamin fermented cod liver oil and high-vitamin cod liver oil with natural vitamins added are in the BEST category; sources of processed cod liver oil with synthetic vitamins in the right proportions are in the GOOD category. We do not recommend brands of cod liver oil that have only low levels of vitamins A and D.
In the United States

BEST (Available Online/Mail Order):

* Green Pasture Products: Blue Ice High-Vitamin Fermented Cod Liver Oil, (402) 858-4818, greenpasture.org
* Dr. Ron's Ultra-Pure: Blue Ice High-Vitamin Fermented Cod Liver Oil, (877) 472-8701, drrons.com
* Radiant Life: Blue Ice High-Vitamin Fermented Cod Liver Oil and Premier High-Vitamin Cod Liver Oil, (888) 593-8333, 4radiantlife.com
* Azure Standard: Blue Ice High-Vitamin Fermented Cod Liver Oil, (541) 467-2230, azurestandard.com
* Natural Health Advocates: Blue Ice High-Vitamin Fermented Cod Liver Oil, 888-257-8775, building-health.com/
* See our list of local chapter leaders who sell fermented cod liver oil.

GOOD (and available in Stores):

* Carlson's soft gel Cod Liver Oil 1,000 mg capsules
* NOW double strength Cod Liver Oil capsules
* Sonne's Cod Liver Oil
* Twin Labs Cod Liver Oil

In Europe

BEST:

* Natural Food Finder: naturalfoodfinder.co.uk/products carries Blue Ice High-Vitamin Fermented Cod Liver Oil, biokult, raw honey, coconut oil, high vitamin butter oil
* Red23: red23.co.uk carries Blue Ice High-Vitamin Fermented Cod Liver Oil

GOOD:

* Healthspan Ltd., 0800 73 123 77, healthspan.co.uk
* Goldshield, goldshield.co.uk
* Lysi, nordicstore.net

In Australia

BEST:

* Blue Ice High-Vitamin Fermented Cod Liver Oil, email greenpastures.com.au
* Blue Ice High-Vitamin Cod Liver Oil, The Nourishing Cafe, nourishingcafe.com, email edie@nourishingcafe.com This e-mail address is being protected from spambots. You need JavaScript enabled to view it

GOOD (in stores):

* Melrose Cod Liver Oil, email geoff@melrosehealth.com.au This e-mail address is being protected from spambots. You need JavaScript enabled to view it

In New Zealand

BEST:

* South Island: Carolyn Searle C.B.P., Natural Health, Fax/Phone: 0064-3-382-8866, email: thrive@xnet.co.nz This e-mail address is being protected from spambots. You need JavaScript enabled to view it . Blue Ice High-Vitamin Fermented Cod Liver Oil
* North Island: Green Pasture Cod Liver Oil, butter oil and therapeutics. Order online at www.codoil.co.nz.

GOOD (in stores):

* Balclutha: Jennie Edmonds, Balclutha Organic Minimart, Phone: 03 418 2201 or 0274375474, email: jennie@edmonds.co.nz This e-mail address is being protected from spambots. You need JavaScript enabled to view it . Melrose Cod Liver Oil
* Mosgiel health shops, Melrose Cod Liver Oil

In Canada

BEST:

* eatkamloops.org, carries Green Pasture's FCLO, FSLO, BO and CO. For more information please read: _http://eatkamloops.org/archives/1820
* Family Herbal Clinic (AB) carry Blue Ice High-Vitamin Fermented Cod Liver Oil, (780) 419-2699, www.familyherbalclinic.com
* Lori Clapp (AB) carries Blue Ice High-Vitamin Fermented Cod Liver Oil (780) 417-3952, lifeworthwhile@gmail.com This e-mail address is being protected from spambots. You need JavaScript enabled to view it
* Mother Earth (ON) carries Blue Ice High-Vitamin Fermented Cod Liver Oil, motherearthnaturalhealth.ca.
* St. Francis Herb Farm, Inc., 1-800-219-6226, www.stfrancisherbfarm.com

In Hong Kong

BEST:

* Leung Chun Sun, _tcleuncsc@yahoo.com.hk This e-mail address is being protected from spambots. You need JavaScript enabled to view it carry Blue Ice High-Vitamin Fermented Cod Liver Oil.

Updates and More Information

Please read the following updates on Cod Liver Oil, published in December 2008:

* Update #1
* Update #2

Read more about Vitamin A and Vitamin D here:

* Vitamin Primer
* Vitamin A Saga
* Vitamin A On Trial: Does Vitamin A Cause Osteoporosis?
* The Miracle of Vitamin D
* From Seafood to Sunshine: A New Understanding of Vitamin D Safety

References

1. Myhre, et al., "Water-miscible, emulsified, and solid forms of retinol supplements are more toxic than oil-based preparations," Am J Clin Nutr, 78 (2003) 1152-9.
2. Aburto, et al., "The influence of Vitamin A on the Utilization and Amelioration of Toxicity of Cholecalciferol, 25-Hydroxycholecalciferol, and 1,25-Dihydroxycholecalciferol in Young Broiler Chickens," Poultry Science, 77 (1998) 570-577.
3. Metz, et al., "The Interaction of Dietary Vitamin A and Vitamin D Related to Skeletal Development in the Turkey Poult," J. Nutr. 115 (1985) 929-935.
4. Heaney, Robert P., "The Vitamin D requirement in health and disease," Journal of Steroid Biochemistry & Molecular Biology, 97 (2005) 13-19.
5. Aburto and Britton, "Effects of Different Levels of Vitamins A and E on the Utilization of Cholecalciferol by Broiler Chickens," Poultry Science, 77 (1998) 570-577.
6. Masterjohn, Chris, "Dioxins in Animal Foods: A Case for Vegetarianism," October 17, 2005.

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