Flaxseed oil and fish oil are both very popular health supplements. Both are good sources of Omega-3 and Omega-6 essential fatty acids, which are vital to the health of your body. But there are significant differences in the two supplements, and they should not be considered the same.
Essential Fatty Acids
Essential fatty acids produce hormones and enzymes your body uses to regulate metabolism, blood pressure, heart rate, fertility and inflammation. Deficiency in essential fatty acids can cause both physical and emotional disease. Having a good balance of essential fatty acids also helps high cholesterol and heart disease, and possibly healthy brain activity.
A Healthy Balance
It's important to make sure that you have a good balance between Omega-3 and Omega-6 fatty acids. While Omega-3 essential fatty acids tend to reduce inflammation, Omega-6 fatty acids can cause inflammation. According to the University of Maryland Medical Center, a healthy diet should consist of between two and four times more Omega-3 fatty acids than Omega-6 fatty acids.
Most Americans eat between 14 to 25 more Omega-6 fatty acids than Omega-3 fatty acids, which researchers believe is a large factor in the growing rate of inflammatory diseases in the country. It is important to look at the amounts of Omega-3 and Omega-6 fatty acids contained in specific supplements in order to make a good choice when making a purchase.
Fish Oil Benefits
Fish oil can be found in fish, such as salmon and tuna, or you can take supplements. Fish oil contains eicosapentenoic acid, or EPA, and docosahexenoic acid, or DHA, both Omega-3 fatty acids. Fish oil can help promote healthy brain activity, and prevent arrhythmias and other forms of heart disease. One advantage fish oil has over flaxseed oil is that is already contains EPA and DHA so your body does not need to create these fatty acids.
Flaxseed Oil Benefits
Flaxseed oil, which comes from the seed of the flax plant, can have many of the same benefits as fish oil, but it contains more Omega-3 fatty acids than fish oil. However, this can be misleading.
Rather than the EPA and DHA found in fish oil, flaxseed oil contains alpha-linolenic acid, or ALA. It is difficult for the body to break down ALA into DHA and EPA. Some people cannot break it down it all. People who can't break down ALA are better off taking fish oil, but the only way to know if your body is capable is to go to the doctor and take a blood test.
The Verdict
It's good to take both flaxseed oil and fish oil, because both supplements have health-promoting nutrients the other lacks.
Side Effects
Large doses of fish oil supplements can potentially cause nausea, diarrhea, belching and bad aftertaste. It can also increase the risk of hemorrhagic stroke, suppress the immune system, and decrease glucose control in people with diabetes.
Large doses of flaxseed oil can also have negative side effects, such as diarrhea, increased bleeding, easy bruising, tarry stool, gastrointestinal bleeding, hemorrhagic stroke, weakness or numbness in a limb, and severe headaches.
Member Comments