Flaxseed Oil

Flaxseed Oil: A Potent Plant-Based Omega-3 Supplement

Flaxseed oil is one of the richest plant-based sources of the essential omega-3 fatty acid alpha-linolenic acid (ALA). This gentle golden oil made from pressed flaxseeds has a wealth of science-backed health benefits.

Flaxseed oil is prized for its high alpha-linolenic acid (ALA) content. ALA is an essential omega-3 fatty acid that acts as a precursor to the more active EPA and DHA omega-3s. The body can convert ALA into these beneficial forms.

Regular use of flaxseed oil in your daily routine may help reduce inflammation, balance hormones, improve heart and brain health, enhance skin and hair, and more.

Keep reading to learn all about the evidence-based benefits of flaxseed oil - a nutritional powerhouse and plant-based alternative to fish oil supplements.

Alpha-Linolenic Acid Content in Flaxseed Oil

Flaxseed oil has one of the highest concentrations of the plant-based essential fatty acid alpha-linolenic acid (ALA). In fact, flaxseeds contain the richest natural sources of ALA.

A systematic review and meta-analysis of randomized controlled trials found that flaxseed oil supplementation significantly raises blood levels of ALA.

Flaxseed oil provides around 55% ALA, while olive oil and canola oil offer just 1% and 9%, respectively. Per tablespoon, flaxseed oil delivers around 7,300 mg of ALA.

ALA is an omega-3 fatty acid that acts as a precursor to the more biologically active EPA and DHA found in fish and fish oil supplements. The body can convert ALA into EPA and DHA, although the conversion is relatively inefficient in humans.

Still, ALA offers its own nutritional properties and health benefits. Higher intakes of ALA alone have been linked to improved heart health, reduced inflammation, enhanced brain function, and more.

Heart Health Benefits

The omega-3 fatty acids in flaxseed oil, including ALA, EPA, and DHA, are beneficial for supporting cardiovascular health.

A meta-analysis of randomized controlled trials found that ALA supplementation significantly decreased c-reactive protein, a key marker of inflammation and heart disease risk. It also reduced total and LDL or “bad” cholesterol levels.

Multiple studies show flaxseed oil can lower blood pressure in people with hypertension. A meta-analysis reported an average reduction of nearly 4 mmHg for systolic blood pressure and nearly 3 mmHg for diastolic blood pressure.

The lignans in flaxseed oil also exhibit antioxidant activity and increase HDL or “good” cholesterol, further promoting heart health.

Applying flaxseed oil to the skin may also improve blood pressure. In one study, patients who massaged flaxseed oil into their skin daily for 6 weeks experienced decreased systolic and diastolic blood pressure.

Anti-Inflammatory Effects

The omega-3 fatty acids in flaxseed oil have potent anti-inflammatory properties. ALA gets converted in the body to anti-inflammatory EPA and DHA.

In studies on mice with dermatitis, flaxseed oil suppressed inflammatory cytokines and improved symptoms of atopic dermatitis. Human studies also show promise for eczema and skin inflammation.

Omega-3s help balance out the high omega-6 fatty acid intake of the modern Western diet. Correcting this imbalance may reduce systemic inflammation underlying many chronic diseases like heart disease, diabetes, and autoimmune conditions.

Hormone Balance for Women

Flaxseed oil is a great choice for women looking to balance hormones and manage symptoms like breast tenderness, mood changes, and hot flashes.

The lignans in flaxseed oil possess estrogen-like activity. Research shows they may help modulate estrogen metabolism and signaling.

A recent review reported that flaxseed lignans helped reduce breast cancer tumor growth and metastasis in multiple animal studies. More research is still needed, but this indicates flaxseed oil may help support hormone-related cancers.

Digestive Health

Flaxseed oil might promote digestive regularity and gut health in a variety of ways:

• The oil’s soluble fiber content acts as a prebiotic to feed healthy gut bacteria.
• The anti-inflammatory omega-3s help calm inflammation in the intestinal lining.
• ALA may enhance gut barrier integrity to prevent leaky gut syndrome.

One study in rats found that flaxseed oil preserved intestinal structure and reduced inflammation during antibiotic treatment compared to controls.

However, more research is still needed on using flaxseed oil specifically for gut health in humans.

Skin and Hair Health

Thanks to its nourishing fatty acids and anti-inflammatory properties, using flaxseed oil may also benefit skin and hair health.

Applying flaxseed oil directly to skin helps hydrate, soothe irritation, and accelerate wound healing. The ALA acts as an emollient to smooth and moisturize skin while also reducing inflammation.

One study in humans found that applying flaxseed oil twice daily for 12 weeks significantly improved skin sensitivity, scaling, and smoothness.

The oil’s nutrients might also nourish hair follicles and improve shine when applied topically or consumed. Some limited evidence suggests flaxseed oil could increase hair thickness and growth.

How to Take and Use Flaxseed Oil

Flaxseed oil is highly versatile for getting all the nutritional benefits of this superfood oil. Here are some of the top ways to use it:

• Add 1-2 tablespoons daily into smoothies, salad dressings, yogurt, oatmeal, and other foods. Avoid high heat cooking to retain nutrients.
• Mix with olive oil and use as a healthy salad dressing base or veggie dip.
• Replace butter, margarine, and conventional oils with flaxseed oil in baking recipes like muffins, breads, and cookies.
• Add a few drops into your favorite skin lotion, night cream, or serum to customize your skincare routine.
• Apply a small amount directly onto dry skin areas like hands, elbows, and cracked heels to instantly boost moisture.
• Massage flaxseed oil into the scalp to potentially thicken hair, reduce dandruff, and add shine. Let it soak for 30 minutes before rinsing.

Look for organic, cold-pressed flaxseed oil in the refrigerated section of health food stores. Opt for dark glass bottles to limit light exposure.

Once opened, use flaxseed oil within 12 weeks and store in the fridge to prevent rancidity. It’s highly sensitive to light and heat exposure. Check for clear yellow color - discard if it smells bad or looks darker.

Flaxseed Oil vs. Fish Oil Supplements

For those looking to increase omega-3 intake, flaxseed oil offers a plant-based alternative to traditional fish oil supplements.

The key difference is that fish oil provides pre-formed, highly bioavailable EPA and DHA. Flaxseed oil contains the precursor ALA that your body must convert to EPA and DHA on its own.

Research shows ALA conversion rates range greatly between just 0.3% to 9% for EPA and 0% to 4.5% for DHA.

So you would need to consume a lot more ALA from flaxseed oil to equal the same EPA and DHA you get from fish oil capsules.

However, for those that can’t or choose not to consume fish and seafood, using flaxseed oil is an excellent way to get anti-inflammatory omega-3s from plants. Vegans and vegetarians may especially benefit.

Fish oil also carries some risks like ocean pollutants and potential adverse effects in higher doses. For most people, flaxseed oil provides a safe omega-3 boost.

Those with heart disease or omega-3 deficiency may benefit more from EPA/DHA-rich fish or algal oil. But flaxseed oil covers general wellness needs for the majority of healthy adults.

Flaxseed Oil vs. Other Plant Oils

Flaxseed oil stands out from other common cooking oils due to its exceptionally high alpha-linolenic acid (ALA) content. For example:

• Flaxseed oil: approx. 55% ALA
• Walnut oil: approx. 10% ALA
• Canola oil: approx. 9% ALA
• Olive oil: approx. 1% ALA

So flaxseed provides the highest concentration of anti-inflammatory omega-3s among plant-based oils by far.

Flaxseed oil also has a lower smoke point than refined oils, making it unsuitable for high-heat cooking. Use small amounts of flax oil to cold enhance foods instead.

For stir-frying, baking, roasting, and frying at very high heats, go for more stable oils like avocado, grapeseed, refined coconut, or rice bran oil.

Potential Side Effects and Precautions

Flaxseed oil is generally very safe when used in moderation. There are a few precautions to keep in mind:

• Due to potential hormone-related effects, pregnant women should limit use to 1 tablespoon per day maximum. Avoid large doses.
• Flax oil may interact with blood thinners like Coumadin due to its natural blood-thinning properties. Check with your doctor first if you take these medications.
• Stick to recommended doses of 1-2 tablespoons daily. Excessive intake may cause adverse effects like diarrhea or gut issues in sensitive people.
• Opt for cold-pressed, organic flaxseed oil. Lower quality oils may contain solvent residues or additives.
• Refrigerate after opening and use within 12 weeks to prevent oxidation and rancidity. Discard if it smells or tastes bad.

Frequently Asked Questions

• How should I store flaxseed oil?

• Keep flax oil refrigerated or in a cool, dark place like a pantry to prevent it from going rancid. Once opened, use within 12 weeks.

• Can I cook with flaxseed oil?

• Yes, but only at low heats below 300°F. Flax oil has a low smoke point, so avoid high-heat cooking to retain nutrients.

• Is it safe to take flaxseed oil daily?

• For most healthy adults, taking 1-2 tablespoons per day is considered safe for general health benefits. Start with small doses and watch for any digestive side effects.

• What’s the difference between flaxseed oil and linseed oil?

• Linseed oil is industrial oil unsuitable for consumption. Flaxseed oil is made for nutritional purposes and sold as a health supplement.

• Does flaxseed oil really benefit skin and hair?

• Some evidence suggests it may help hydrate skin, reduce irritation and sensitivity, and improve hair thickness when applied topically or taken internally.