Both fish oil and flax seed oil are rich sources of omega-3 fatty acids, which are associated with heart, skin, and brain health and may lower the risk of cancer and arthritis. Omega-3 fatty acids are considered "essential fatty acids" because the body cannot make them and they must be consumed through food or supplements. Choosing to eat or supplement with fish oil, flax seed, or both, isn't difficult. They each have pros and cons to consider.
Step 1
Learn about the main types of omega-3 fatty acids. Flax seed contain alpha-linolenic acid, or ALA, while fish oil contains eicosapentaenoic acid, or EPA, and docosahexaenoic acid, DHA. Experts don't know whether ALA provides the same benefits as EPA and DHA. ALA can convert into EPA and DHA, but this process doesn't happen very efficiently.
Step 2
Consider the benefits of flax seed. Ground flax seed contains lignans, which, apart from omega-3 fatty acids, may protect against cancer, prevent heart disease, and alleviate menopause symptoms. Ground flax seed is also a rich source of fiber.
Step 3
Consider the benefits of fish oil. Much of the research on omega-3 fatty acids and heart disease has been on fish oil. Both the American Heart Association and the 2010 Dietary Guidelines for American recommend eating two servings of fish per week.
Step 4
Consider your overall diet. Vegetarians and vegans may want to choose plant sources of omega-3 fatty acids, like flax seed. Flax seed oil might be a better choice than ground flax seed for vegetarians and vegans, given that it contains more ALA.
Step 5
Choose between supplements or diet. It's better to consume omega-3 fatty acids through diet, since the whole flax seed and whole fish have other good nutrients, such as protein, vitamins, and minerals. People who do not eat fish, flax seed, or other foods rich in omega-3 fatty acids should consider taking a supplement.
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