Flaxseed oil is rich in the essential fatty acid alpha-linolenic acid (ALA), which is needed to form omega-3 fatty acids. While omega-3 fatty acids seem to be of benefit to heart health, the jury is still out on the effects flaxseed oil has on heart health. Still, preliminary research has shown that ALA may have potential benefits for high blood pressure, attention deficit hyperactivity disorder (ADHD), heart disease, arthritis, diabetes, menstrual pain and menopausal symptoms.
Much of the research has been done on the effects of omega-3 fatty acids, and not specifically ALA, but some research has shown that people with ADHD may be deficient in highly unsaturated fatty acids and may show an improvement of symptoms by taking flaxseed oil. Flaxseed oil has also been effectively used as a laxative, although actual flaxseed may be more effective than the oil.
What to Look for
Flaxseed oil contains 50 to 60 percent omega-3 fatty acids, which is roughly double that of fish oil. It is available in liquid and soft gel capsule forms. Flaxseed oil requires refrigeration to avoid rancidity. Look for oil manufactured by reputable companies and bottled in dark containers that prolong shelf life. Check labels to verify that the product is free of heavy metals such as mercury.
The typical dose is 1 tbs. of oil per day, or 1000 mg per day, often taken in the form of two 500-mg capsules. The oil can be used in a salad dressing, but should not be used for cooking since it is heat-sensitive.
Common Pitfalls
Flaxseed oil is associated with many health benefits that are not yet established. Unlike flaxseed, the oil does not contain any fiber components, and therefore does not have lipid-lowering properties or anti-cancer abilities. In addition, some research studies suggest a link between alpha-linolenic acid and increased risk of prostate cancer.
For heart health, a supplement such as flaxseed oil is not a substitute for maintaining a desirable body weight, eating a proper diet and taking your medication as prescribed by your physician. A diet that replaces foods high in saturated and trans fats with those high in mono- and polyunsaturated fats, as well as rich in complex carbohydrates, is still the best dietary prescription for lowering the risk of heart disease.
Additional research will be needed to draw a clear conclusion as to how flaxseed oil may benefit menopausal women and bone density. Flaxseed oil is not suitable for pregnant or breastfeeding women, nor those taking anticoagulant therapy such as warfarin. The U.S. Food and Drug Administration (FDA) does not strictly regulate supplements so there is no guarantee of strength or purity of products such as flaxseed oils sold in health food stores. Flaxseed oil may also slow the absorption of oral medications or other nutrients so you should always consult your physician or pharmacist before taking any type of supplement.
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