Last week, someone left a comment on my Cod Liver Oil 101 video which said, “Flax oil is better for you – cod liver oil can raise your cholesterol level!”
This comment disturbed me as it is this kind of thinking that is stealing people’s health!
First, let me say that I am not against flax oil. Flax oil is a wonderfully healthy oil that is extremely high in omega 3 fats. The Scandinavian traditional diet even lauds flax oil as a health food.
Use of flax oil in small amounts in homemade salad dressings is a wonderful way to facilitate the proper omega 3/omega 6 fatty acid balance in your diet – a balance that should be in the 1:1 – 1:4 range, not the 1:20 – 1:50 range of most Americans! Using walnut oil accomplishes a similar goal.
Getting this fatty acid balance in the correct range is critical to keeping inflammation at low levels in the body. Overconsumption of omega-6 fats as is typical in the grain-heavy Western diet rapidly causes inflammation with a sometimes unpredictable mix of symptoms based on one’s genetic predisposition.
Flax oil has historically had problems with rancidity as it is such a delicate oil that should always be kept refrigerated and never, ever heated.
Modern refrigeration during shipping has eliminated much of the rancidity problems, nonetheless, care must be taken to consume flax oil only in small amounts. Overconsumption of polyunsaturated oils even if primarily omega 3 can lead to inflammation just the same as an imbalance in the ratio between omega 3/omega 6 fats that are consumed in the diet.
Despite the fact that flax oil contains a healthy form of omega-3 fats, it is still not a good substitute for cod liver oil and here’s why:
Flax Oil Does Not Contain Fat-Soluble Vitamins
Cod liver oil, particularly the fermented kind, contains an ample amount of the fat-soluble vitamins A and D and even some K2 known as Activator X when sourced from fermented fish livers. Traditional cultures studied by Dr. Weston A. Price consumed these fat-soluble activators at a rate 10 times greater than Americans living in the 1920s and 1930s!
A daily dose of cod liver oil is an important insurance policy for maintaining health as these fat-soluble vitamins supercharge mineral absorption in the diet and work synergistically to maintain immune function at a high level. Note the while krill oil contains beneficial omega-3 fats, it is not an adequate substitute.
Similarly, flax oil contains no fat-soluble vitamins A, D, and K although for a different reason – because it is derived from plant food.
While some plant foods contain vitamin K1, vitamins A and D are not found in any plant foods and must be obtained from animal foods. Is beta carotene vitamin A too? No, it is not as is frequently and erroneously claimed.
The Omega 3 Fats in Flax Oil Must Be Converted
The omega 3 fats in cod liver oil are primarily in the form of DHA and EPA which are in a readily usable form for the brain and neurological system.
The omega 3 fats in flax oil are in the form of alpha-linolenic acid (ALA), which must be converted by the body into EPA and DHA. If you have any digestive imbalance issues, which most Westerners do to some degree, the conversion of ALA into the critical EPA and DHA is unknown and more than likely insufficient to maintain health.
Therefore, it is risky to take flax oil and assume that the conversion of ALA into EPA and DHA is sufficient for your body’s needs. It is better to consume a high-quality cod liver oil to obtain EPA and DHA directly with no guesswork and finger crossing involved.
Natural Cholesterol is NOT Bad for You!
The comment regarding cod liver oil raising cholesterol levels is particularly concerning to me.
The natural cholesterol in animal fats like cod liver oil is very important for tissue repair and brain function which explains why cholesterol levels rise slowly as we age. It is important to note that women with the highest cholesterol live the longest! This is probably because natural cholesterol provides the precursors necessary for the production of natural steroids in the body that protects against heart disease and cancer.
So, what cholesterol is bad for us?
It is the oxidized or rancid cholesterol found in processed foods that should be avoided. Consuming oxidized cholesterol raises the risk of inflammatory conditions like heart disease, cancer, and diabetes.
This is why the cholesterol in raw milk is healthy but the oxidized cholesterol in pasteurized skim milk is bad for you (added in the form of highly processed milk powder which adds body)
If grasping the difference between good cholesterol and bad cholesterol in your diet seems difficult at first, consider that coronary heart disease prior to 1920 was extremely rare in America, but during that same period, Americans consumed butter and cream with abandon!
It is only since the rise of processed foods and factory fats that gained momentum after World War II that heart disease, cancer, and diabetes rates began to skyrocket.
Therefore, enjoy a bit of flax oil added to each cup or so of homemade salad dressing, but never consider it an adequate substitute for your high vitamin cod liver oil!
I noticed someone stated Sarah commented on crill oil… where can I find this on the site? And Sarah, as Grant mentioned sprouting . . . do you sprout? Wondering if things like Quinoa should be sprouted or if cooking breaks down the elements he mentions. Quinoa is truly a seed so his comments made me wonder . . .
By and large, I agree with the points of this article and subsequent comments. However, have we forgotten that flax seed is difficult to digest and its nutrients poorly absorbed…unless it is sprouted?
Like other seeds and nuts, flax seed has natural enzyme inhibitors to prevent digestion. This means the seed can be eaten, pass the the body, and still grow into a plant. This is nature’s way of ensuring animals, birds, and humans distribute seeds. For example, when a person consumes whole flax seed in bakery products like bread, there is very little nutritional benefit.
The way to overcome the problem created by enzyme inhibitors is to sprout the seed. As most of the readers of this blog know, sprouting seed (like flaxseed) biologically activates the seed. The plant proteins, essential fatty acids, starches, and vitamins are now bio-available for human digestion resulting in better nutrient absorption.
Sprouting also increases the seeds vitamin content which naturally stabilizes the essential fatty acids. Because of the increased level of bio-availability, these essential oils are absorbed more efficiently.
I might add that, yes, flaxseed in itself, it not a very nutrient dense food to begin with. Without sprouting, you can imagine that your are not getting much out of flaxseed. But then again, this is common among seeds.
I am a consumer of all three: sprouted flax seed, Blue Ice Fermented Cod Liver Oil, and Blue Ice Butter Oil/Fermented Cod Liver Oil Blend. They all have their place in the human diet and health.
I hopes that this article can be amended to include the main ideas of my comment. I suspect a lot of people do not read through the comments and just read the article. I care not for credit, however, I care more about contributing to truth. That very concept, truth, is why I am an avid reader of this blog. Thank you Sarah for this blog…
Hi Grant, I wasn’t talking about flax seed in this article, but flax oil which does not require the seed to be sprouted before the oil is extracted.
I’ve been reading a little about hemp oil. How does this compare to cod liver oil. When my husband began regularly taking cod liver oil/butter oil capsules from Green Pastures, he started experiencing a burning sensation when he peed. Not sure how to counter these effects. For now, he refuses to try anything else.
Hi Leslie, hemp oil is a plant based oil and as a result has the same downsides as flax oil when compared to cod liver oil. It is not a good substitute by a long shot.
Some people do better on the fermented skate oil, by the way. It is similar in nutrient profile to the fermented cod liver oil but seems to agree with some people better.
I’m a total convert. We’ve been drinking raw milk for years, along with local pastured beef, pork and chicken. And eggs, organic veggies, etc. And fermented CLO (though I do have to mix it with pomegranate juice). I do it because I think its the right thing do BUT my question is about the statistics, how do we know the rates of coronary heart disease prior to the 20s? I just have a really hard time with the statistical comparisons to dates with which we don’t really have reliable data.
Kathy, this article called What Causes Heart Disease might help answer your questions:
As well as these:
The Oiling of America
http://www.westonaprice.org/know-your-fats/525-the-oiling-of-america
The Skinny on Fats
http://www.westonaprice.org/know-your-fats/526-skinny-on-fats
Lastly, here’s a handy brochure that’s easy to share with others:
Sarah- any tips on how to fill the capsules?
Is anyone using the Green Pastures cinnamon tingle ? I think it is very easy to take and not bad tasting at all if you shoot it with a really hot cup of water. My second bottle just arrived and it tasted TERRIBLE. It didn’t look , smell or taste the same as the first bottle. I called the company and they said they have this problem with the winter shipment ( butter oil seperates from fish oil) and to just slowly warm it and stir it and that did the trick. I just wanted to mention this in case anyone else had this problem.
Just wondering what benefits cod liver oil has as compared to high quality fish oil supplements?
Thanks.
Hi Amy, fish oil has no fat soluble vitamins (A, D, K) in it. It is also highly processed which is not a good choice compared to the fermented cod liver oil I mention in the post which is purified with no heat and hence retains all nutrients. Fish oil is a delicate oil like flax oil and should never be heated as they do in the processing of it. Therefore, fermented cod liver oil is a much superior choice to eliminate the problem of rancidity.
Thank you for the info.
Regarding traditional doctors and Price: Don’t most people with ailments want a quick fix and so that is what the doctors give them? A prescription rather than wisdom on how to treat their bodies? Eating and living healthfully isn’t always easy and if you are trying to repair past mistakes, it can take time.
We are all responsible for our own health. Most people forget that.
Thanks for this! I just had a friend ask me today for a recommendation on CLO, and I recommended the fermented cod liver oil/butter oil blend, which my whole family takes daily. I’m going to forward her this link as well!
I saw a statistic recently that less than 6% of traditional doctors have any training in nutrition. Very sad. All you need to do is start eating traditional, whole foods to feel and see the difference for yourself. It’s amazing!
Hi Kimberly, you can get empty gel capsules from the healthfood store and fill them up and take your cod liver oil that way.