Although fish oil, cod liver oil and algae oil have little difference in name, they have significant differences in source, composition and applicable population. It is necessary to introduce these three marine oils in detail to help you make rational use of them. The main differences between them are described below.
Differences in sources
- Fish oil can be extracted from fish and unwanted products of fish. The most common sources of fish oil are capelin, tuna, anchovy, horse mackerel, cod liver, pilchard, and menhaden.
- Cod liver oil is obtained from the liver of the cod fish.
- Algal oil is the oil that is derived directly from algae, such as green algae and microalgae.
Differences in main components
- Fish oil is a rich source of long-chain polyunsaturated omega-3 (n-3) fatty acids, containing docosahexaenoic acid (DHA; 22:6n-3) and eicosapentaenoic acid (EPA; 20:5n-3).
- Like fish oil, cod liver oil is rich in EPA and DHA. The main difference is that cod liver oil is rich in vitamin A and vitamin D, as compared to fish oil and both these vitamins have therapeutic effects.
- Algae oil is a plant-based source of EPA and DHA. Algae oil is an alternative to fish oil for vegetarians, vegans or those allergic to fish.
Differences in applicable population
- Fish oil is beneficial for both healthy people and those with heart disease. It has been promoted as an easy way to protect the heart, relieve inflammation, improve mental health and prolong life.
- Cod liver oil is commonly used to prevent and treat vitamin A and vitamin D deficiencies, rickets, night blindness and osteomalacia. Therefore, taking cod liver oil not only has the effect of promoting bone development in children, but also makes bones stronger in the elderly.
- For those who follow a plant-based diet or do not like the taste of fish oil, algae oil is the most suitable omega-3 supplement. In addition, algae oil is easily absorbed, so it is particularly suitable for pregnant and lactating women.
Recommended dose
In order to achieve optimal levels of EPA / DHA, vitamin A and vitamin D, most people need to supplement. However, excessive supplementation is unsafe. The intake of the above nutrients is recommended as follows.
Recommended dose of EPA/DHA
| Target population | Recommended dose |
|---|
| 0-6 months | DHA accounts for 0.1-0.18% of total daily calorie intake |
| 6-24 months | DHA: 10-12 mg/kg |
| 2-4 years | EPA+DHA: 100-150 mg/d |
| 4-6 years | EPA+DHA: 150-200 mg/d |
| 6-10 years | EPA+DHA: 200-250 mg/d |
| 10-18 years | EPA+DHA: 250 mg/d |
| Pregnancy and lactation | EPA+DHA: 300 mg/d |
| Normal adults | Eat at least 1-2 servings of fish (particularly fatty fish) per week |
| Patients with hyperlipidaemia | EPA+DHA: 2000-4000 mg/d |
| Patients with chronic heart disease or heart failure | Eat at least 1-2 servings of fish (particularly fatty fish) per week
Or EPA+DHA: 1000 mg/d |
Recommended dose of vitamin A
| Name | Age range | Recommended dose | Maximum tolerable dose |
|---|
| Vitamin A | | µg/d | µg/d |
| 1 µg=3.3 IU | Infants |
| 0-6 months | 400 | 600 |
| 7-12 months | 500 | 600 |
| Children |
| 1-3 years | 300 | 600 |
| 4-8 years | 400 | 900 |
| Male |
| 9-13 years | 600 | 1700 |
| 14-18 years | 900 | 2800 |
| ≥19 years | 900 | 3000 |
| Female |
| 9-13 years | 600 | 1700 |
| 14-18 years | 700 | 2800 |
| ≥19 years | 700 | 3000 |
| Pregnancy |
| ≤18 years | 750 | 2800 |
| ≥19 years | 770 | 3000 |
| Lactation |
| ≤18 years | 1200 | 2800 |
| ≥19 years | 1300 | 3000 |
Recommended dose of vitamin D
| Name | Age range | Recommended dose | Maximum tolerable dose |
|---|
| Vitamin D | | µg/d | µg/d |
| 1 µg=40 IU | Infants |
| 0-12 months | 10 | 0-6 months: 25 |
| 6-12 months:37.5 |
| Children and adolescents |
| 1-18 years | 15 | 1-3 years: 62.5 |
| 4-8 years: 75 |
| 9-18 years: 100 |
| Male and female (including pregnant and lactating women) |
| 19-50 years | 15 | 100 |
| 50-70 years | 15 | 100 |
| ≥70 years | 20 | 100 |
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For Research Use Only. Not for use in diagnostic or therapeutic procedures.
