Flaxseed and fish oil are both sources of omega-3 fatty acids, a form of polyunsaturated fat. Flaxseed is high in the omega-3 fatty acid alpha-linolenic acid, or ALA. Fish oil, on the other hand, contains the omega-3 fatty acids docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. You can safely consume flaxseed and fish oil at the same time. In fact, because ALA and fish oil have distinct benefits in reducing risk of cardiovascular disease, the American Heart Association recommends regular intake of both types of omega-3s.
ALA Benefits
According to the Natural Medicines Comprehensive Database, alpha-linolenic acid reduces calcified atherosclerotic plaque---for every gram of ALA consumed, the risk of coronary artery calcification drops by 62 percent. Dr. Frank Sacks, of the Harvard School of Public Health, reports that ALA also reduces inflammation and protects the heart against arrhythmias. It decreases the risk of heart attack and death from heart disease and may slightly lower blood pressure.
ALA Recommendations
The American Journal of Clinical Nutrition reports an Adequate Intake for alpha-linolenic acid of 1.6 grams daily for men and 1.1 g for women aged 19 to 50. This is the level at which no nutrient deficiency is present. In studies investigating the cardioprotective benefits of ALA, intake ranged from 0.58 g to 2.81 g ALA. Flaxseed oil is the richest source of ALA, providing 7.2 g per tablespoon. Ground flaxseeds contain 2.35 g per tbsp. Flaxseeds are also rich in soluble fiber and are beneficial in lowering total and LDL cholesterol--the so-called bad cholesterol--levels. Other sources of ALA include English or black walnuts; walnut, canola, soybean and olive oils; and pumpkin seeds.
DHA and EPA Benefits
According to Pharmacist's Letter, there is good evidence that DHA & EPA---or fish oil---prevent heart disease. In people who already have heart disease, fish oil helps to prevent heart attacks, stroke and death. Dr. Bruce Holub, of the DHA/EPA Omega-3 Institute, reports it can lower blood viscosity and reduce clotting. At high doses, DHA and EPA also lower triglycerides and improve the ratio of triglycerides to HDL cholesterol, known as the "good" cholesterol.
DHA + EPA Recommendations
If you do not have heart disease, aim for a daily intake of 500 milligrams combined DHA + EPA. The AHA recommends that you eat at least two fish meals per week. A serving is 3.5 ounces of cooked fish or ¾ cup flaked fish. Fatty fish, such as salmon, mackerel, herring, lake trout, sardines or tuna are most beneficial. If you have heart disease, the AHA recommends 1 gram DHA + EPA daily. Increasing intake through food sources is preferable, but if you can't get enough by diet alone, talk to your doctor about taking a fish oil supplement.
References
- American Heart Association: Fish 101
- American Heart Association: Fish and Omega-3 Fatty Acids
- Natural Medicines Comprehensive Database: Alpha-Linolenic Acid
- Harvard School of Public Health: Ask the Expert: Omega-3 Fatty Acids
- The American Journal of Clinical Nutrition: n-3 Fatty acid dietary recommendations and food sources to achieve essentiality and cardiovascular benefits
- DHA/EPA Omega-3 Institute: DHA + EPA For Cardiovascular Health
Member Comments