Flax seed oil and fish oil are among the richest sources of omega-3 fatty acids, an essential nutrient lacking in the modern diet. Though many people will choose only one as an omega-3 supplement, it is safe to add both to your diet. Flax seed and fish oil contain different omega-3 fatty acids; intake from both sources may provide a greater health benefit. Intake of large amounts of both may also raise the incidence of side effects, such as inhibited blood clotting.
About Omega-3 Fatty Acids
Omega-3 fatty acids are used in the body to produce biological signals, including those that control inflammation and phospholipids, integral components of cellular membranes. The proper balance of phospholipids in cell membranes in your body is important for proper health, especially for signaling in the nervous system.
Lower levels of omega-3 fatty acids have been found in many neurological and psychiatric disorders, such as bipolar disorder and schizophrenia. It is unlikely that omega-3 deficiency is a cause for these disorders, but it may worsen symptoms. Omega-3 deficiency may bias the body toward promoting inflammation, potentially leading to chronic inflammation that has been linked to many diseases, including cardiovascular disease.
Fish and Flax Seed Oil Contain Different Omega-3 Fatty Acids
Both fish oil and flax seed oil contain omega-3 fatty acids, although their chemical structures differ. Flax seed oil contains the omega-3 fatty acids alpha-linoleic acids, or ALA. Fish oil contains the omega-3 fatty acids eicosapentaenoic acid, EPA, and docosahexaenoic acid, DHA. Your body can covert ALA to DHA and EPA, a process that is required for certain processes in your body. Men are less efficient than women at converting ALA to EPA and DHA and your ability declines with age. Intake of only ALA may be insufficient for some individuals.
Pros and Cons of Taking Both
Consuming both flax seed and fish oil provides adequate levels of ALA, DHA and EPA. Taking both oils also provides a broad variety of other fatty acids essential for health, including healthy saturated fats as well as omega-6 and omega-9 fatty acids.
Many studies have used only fish oil to study the effect of omega-3 fatty acids. Taking flax seed oil alone may not have the equivalent health effects. Taking supplements of both flax seed and fish oil may increase the incidence of side effects, including decreased clotting ability of blood and excessive lowering of blood sugar. High ALA intake from flax seed oil may worsen prostate cancer or macular degeneration.
Safe Supplementation
Consult with your health care provider before starting flax seed or fish oil supplementation if you are taking daily medication or are currently being treated for any medical condition. The fats in omega-3 supplements may decrease the absorption of other medications taken at the same time. Both flax seed oil and fish oil may cause gastrointestinal distress if taken on an empty stomach. Obtain flax seed oil and fish oil from reputable sources that test for contaminants.
Member Comments