Omega-3s are essential fatty acids because the human body cannot make them but requires them to function properly. According to the University of Maryland Medical Center, omega-3 fatty acids may help to reduce your risk for developing heart disease, arthritis and cancer, and are important for proper cognitive function. Certain types of omega-3s are found in both flax seed and fish oils.
Background
DHA, EPA and ALA are types of omega-3 fatty acids. DHA and EPA are present in certain types of fish and fish oils such as salmon, tuna and halibut. ALA, on the other hand is found in certain plant-based oils such as soybean, canola and flax seed oils. When comparing omega-3s in fish oils vs. flaxseed oil, you're comparing DHA and EPA with omega-3 ALA.
ALA vs. DHA/EPA
According to the University of Maryland Medical Center, DHA and EPA are the omega-3s used more readily by the human body. However, according to the Harvard School of Public Health, the human body can convert ALA to DHA and EPA. It's worth noting that some people may lack the ability to convert ALA to DHA and EPA, including some people with diabetes, according to the University of Maryland Medical Center. Many studies show heart healthy benefits from consuming omega-3s from fish oil supplements. EPA and DHA have been successfully used to lower high cholesterol levels, according to the University of Maryland Medical Center. However, according to the National Center for Complementary and Alternative Medicine, more research is needed to determine if flax seed oil is effective for heart conditions.
Side Effects
Fish oils supplements can cause unpleasant side effects of gas, diarrhea, bloating and belching. However, taking flax seed oil can have a laxative effect and cause diarrhea as well, or constipation if not consumed with plenty of water. Side effects from flax seed oil are mainly due to its high content of soluble fiber.
Cautions
Although most fish oil supplements contain little or no mercury, a known neurotoxin that is especially harmful for children and pregnant and nursing women, the American College of Rheumatology cautions that some fish oil supplements may indeed contain mercury. High-mercury fish include shark, king mackerel, sword fish and tilefish, while salmon and canned light tuna are usually low in mercury. The University of Maryland Medical Center encourages you to buy fish oil supplements from reputable companies to avoid potential contamination from mercury or other substances. According to the National Center for Complementary and Alternative Medicine, few side effects have been reported from taking flax seed and flax seed oil supplements, but there is a risk for reduced absorption of certain other medications when they are taken at the same time as flax seed oil supplements.
References
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Harvard School of Public Health: Ask the Expert: Omega-3 Fatty Acids
- National Center for Complementary and Alternative Medicine: Flaxseed and Flaxseed Oil
- American College of Rheumatology; Herbal Remedies, Supplements and Acupuncture for Arthritis; 2010
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