Both fish oil and flaxseed are popular health supplements marketed as having a multitude of benefits. Both are rich sources of Omega-3 polyunsaturated fatty acids, which the body is unable to synthesize from other non Omega-3 sources and hence need to be included in the diet. According to A. Manerba and colleagues in "Future Cardiology," a diet rich in Omega-3s protects against heart disease and promotes healthy brain function.
Types of Omega-3s
The difference between flaxseed and fish oil is that they contain different types of Omega-3 fatty acids. Flaxseed contains α-linolenic acid, ALA, while fish oil contains eicosapentaenoic acid, EPA, and docosahexaenoic acid, DHA. In the body ALA can be converted to EPA and DHA, but according to the DHA.EPA Omega-3 Institute, conversion is estimated to be less than 8 percent for EPA and less than 4 percent for DHA. These values are based on studies done in men and the DHA.EPA Omega-3 Institute reports that in females of reproductive age, efficiencies are slightly higher.
Benefits of ALA, EPA and DHA
Most of the benefits reported for Omega-3s are due to the EPA and DHA, and not ALA. EPA is used in the body to produce compounds having anti-inflammatory properties and can thus improve the symptoms associated with arthritis and other conditions characterized by excess inflammation. DHA is a major structural component of the brain and retina and is thus especially important during pregnancy to provide enough of the nutrient to the growing fetus. On the other hand, the benefits associated with ALA are believed to be not due to the ALA per se, but through the conversion in the body to EPA and DHA.
How is Fish Oil Better?
Since fish oil contains EPA and DHA, the amounts ingested will be readily available for the body, unlike when flaxseed is consumed and ALA will need to be converted into EPA and DHA. Moreover, fish oil has a large number of studies documenting its effects and is widely used.
How is Flaxseed Better?
There is a concern that fish oil might be contaminated with pollutants, such as mercury and arsenic. This is not an issue with flaxseed which is totally natural and free from contaminants. Moreover flaxseed has the advantage that it contains the parent Omega 3, ALA, which the body can convert into a number of other Omega-3s and not just EPA and DHA.
Conclusion
The best diet is a balanced diet containing a wide variety of foods. This is also true with respect to Omega-3 fatty acids, where it is recommended that you consume both plant and marine sources in order to benefit from the advantages of both. For vegetarians, algal EPA and DHA sources are now available.
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