Fish oil and flaxseed are two substances that provide you with a source of omega-3 fatty acids but in different ways. Both are obtained from natural food sources and are available in supplement form, as well. Both are healthy additions to your diet and help you in the prevention of heart disease and maintaining digestive health. As with most nutrients, natural sources are suggested, but if you prefer a supplement, consult your physician to determine its safety.
Fish Oil Benefits
Omega-3 fatty acids are essential nutrients that your body needs but cannot produce on its own. Docosahexaenoic acid, or DHA, eicosapentaenoic acid, or EPA, and alpha-linolenic acid, or ALA, are the three main forms of omega-3 nutrients. These substances support heart, brain and circulatory functions. Fish oil is the most direct way for you to get both DHA and EPA in your diet. According to a 2002 review in "Circulation," regular consumption of fish oil significantly reduces your risk of coronary heart disease, lowers high triglyceride levels and may prevent stroke. Ongoing research into the additional health benefits includes use of fish oil in the prevention of sudden cardiac arrest and reducing joint tenderness associated with rheumatoid arthritis. However, food sources of fish oil are advised over supplements for optimal health benefit.
Flaxseed Benefits
Flaxseed comes from a plant source -- unlike fish oil -- and it has only the ALA form of omega-3. Historically, flaxseed was used as a laxative because of its high fiber content. However, it also promotes heart health because of the omega-3 fatty acid. The ALA in flaxseed is a precursor to EPA and DHA and it is converted to these omega-3 fats when consumed. Your body does not convert ALA easily when it is taken in supplement form, making fish oil the better source for omega-3 over flaxseed supplements. Flaxseed may help boost your good cholesterol to lower your risk of heart disease, and ongoing research shows promise in the use of flaxseed to prevent certain cancers.
Sources and Doses
Fish oil is plentiful in fresh salmon, tuna, herring and mackerel. Sea bass, whitefish, carp and halibut are also good sources. Consumption of these types of fish at least twice a week can supply you with adequate omega-3 fatty acids. If you choose to take a fish oil supplement, consult your physician for exact dosing. Standardized dosing for over-the-counter fish oil supplements with EPA and DHA ranges from 1 to 4 g. Flaxseed is available as the actual seed and in oil and capsule form. Use whole flaxseeds as salad or meal toppings at 1 tbsp. up to three times daily or up to 2 tbsp. daily as an oil or capsule. Consult your physician before taking flaxseed supplements.
Precautions
Fish or fish oil supplements can result in stomach upset, diarrhea and abdominal bloating. Excessive consumption of fish may increase your risk of bleeding, but this risk is not found in lower doses. Eat plenty of vitamin E-rich foods, such as canola or olive oil, to prevent deficiency that is associated with taking fish oil for extended periods of time. Flaxseed and fish oil may have drug interactions with blood thinners, diabetes medications and oral contraceptives.
References
- "Circulation"; Fish Consumption, Fish Oil, Omega-3 Fatty Acids and Cardiovascular Disease; Penny M. Kris-Etherton, et a.l; 2002
- American Cancer Society; Flaxseed; November 2008
- University of Maryland Medical Center; Flaxseed; Octber 2008
- MayoClinic.com; Omega-3 Fatty Acids, Fish Oil, Alpha-linolenic Acid; April 2011
- University of Maryland Medical Center; Omega-3 Fatty Acids; June 2009
- Cleveland Clinic Health; Fish Oil Versus Flaxseed Oil; Melissa Ohlson; February 2010
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