Flaxseed oil and fish oil both contain omega-3 fatty acids, which, according to the University of Maryland Medical Center, reduce inflammation, fight cancer and heart disease, and improve memory and mood. The key fatty acids---eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)---are abundant in fish oil but are only available from flaxseed after the body converts a third type of fatty acid called alpha-linolenic acid (ALA). That process is inefficient, however; you need six flaxseed capsules to get the DHA and EPA found in one fish oil capsule. Consequently, many doctors recommend fish oil over flaxseeds, although some people consume both to get additional benefits from flaxseeds.
Step 1
Purchase the best-quality products. Flaxseed oil is sensitive to heat, light and oxygen, so purchase products that are made from fresh-pressed flaxseeds, bottled in a dark container and processed at low temperatures. Some fish oil capsules can be rancid or contain much less EPA or DHA than another brand. Shop around.
Step 2
Consume only what you need. If your diet is already rich in cold water fish such as salmon, mackerel, halibut, sardines, tuna, and herring, you may not need a fish oil supplement. ALA, the key ingredient of flaxseed oil, is also found in canola oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, walnuts and walnut oil.
Step 3
Take ground-up flaxseeds if you are also taking fish oil. Ground flaxseeds---but not flaxseed oil---contain a group of chemicals called lignans that may help prevent cancer, according to University of Maryland researchers. Flaxseed is also high in fiber, and Mayo Clinic nutritionist Katherine Zeratsky notes that it has been used to lower total blood cholesterol and low-density lipoprotein ("bad") cholesterol levels.
Step 4
Purchase only ground flaxseeds that have been ground within the last 24 hours; otherwise the ingredients are no longer active. Ground flaxseed components will remain active longer if they are stored in a special mylar package.
Step 5
Take only the recommended dose of flaxseed oil, which the University of Maryland Medical Center sets at one to two tablespoons a day, or one to two capsules, for most adults.
Step 6
Take no more than three grams of EPA and DHA in fish oil a day without checking with your doctor first. The American Heart Association recommends patients with coronary heart disease take one gram a day, and people with high cholesterol should take two to four grams a day. Check the label to see how much EPA and DHA are in the fish oil capsules; the amount varies.
Tips and Warnings
- Flaxseed oil can turn rancid if it's not refrigerated.
- Pregnant women should stay away from fish oil supplements made from the liver of the fish, but other types of fish oil are essential to the development of your baby's eyes and brain. Make sure the flaxseed oil manufacturer certifies that its product is free of heavy metals such as lead and mercury. Men with prostate cancer should get their omega-3 fatty acids from fish or fish oil rather than the ALA in flaxseed, because ALA may increase the risk of prostate cancer. Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable health care provider. Check with your doctor before taking flaxseed or fish oil if you are on blood-thinning medications, blood-sugar-lowering medications, cyclosporine, etretinate and topical steroids, cholesterol-lowering medications or nonsteroidal anti-inflammatory medications.
References
- University of Maryland Medical Center: Flaxseed Oil and Omega-3 Fatty Acids
- The Harvard Medical School Family Health Guide: Why Not Flaxseed Oil?
- Creighton University Medical Center: Adverse Effects of Omega-3 Fatty Acid Intake
- Mayo Clinic: Does Ground Flaxseed Have More Health Benefits Than Whole Flaxseed?
- The Blog of Michael R. Eades, M.D.: Fish Oil Versus Flaxseed Oil
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