Flaxseed oil, derived from the flax plant, and cod liver oil, derived from fish, are both excellent sources of omega-3 essential fatty acids. Although omega-3s are crucial for human health, your body cannot manufacture them. So it's important to get your omega-3s via food or supplements.
Omega-3 Fatty Acids
Omega-3 fatty acids can be found in fish oil and some plant, nut and seed oils. They are important for growth, heart health and brain function. The Mayo Clinic reports that multiple studies have shown that omega-3 supplements may lower triglycerides and the risk of heart attack and strokes. Omega-3s have also been associated with treatment for depression and other emotional illnesses, Alzheimer's, diabetes, inflammatory diseases, menstrual pain, ADHD, osteoporosis and even cancer, but studies on its effects on these conditions show conflicting results.
Fish Oil
Fish oil, like cod liver oil, is probably the most efficient way to supplement omega-3s. Most of the studies on the subject involve fish oil, with its potent blend of docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. The Mayo Clinic lists reduced blood pressure and triglycerides and prevention of heart attack with the strongest scientific support. Some evidence also supports fish oil's efficacy against rheumatoid arthritis and toxicity associated with organ transplants. However, more controlled studies are needed in these areas.
Flaxseed Oil
Historically, flaxseed oil has been used to make clothing, rope and fishnet and as a bulk-forming laxative. It is rich in alpha-linolenic acid, or ALA, which is an omega-3 fatty acid like DHA and EPA. However, the DHA and EPA in fish oil are more readily absorbed by the body, so you will need a greater dose of flaxseed oil to get the same benefits. Choose flaxseed oil if you are a vegetarian or if fish oil doesn't agree with you. You may also obtain flaxseed oil by grinding and eating whole flaxseeds, but you must use them within 24 hours of grinding to ensure their potency.
Omega-3 Supplements
It is important to choose a quality cod liver oil supplement that has been certified free of mercury, cadmium and lead. Along with the beneficial DHAs and EPAs, cod liver oil may contain large amounts of vitamin A, which may be dangerous, especially if you are already taking a multivitamin. Check with your doctor first. If you choose flaxseed oil, the standard dose for healthy adults is 1 to 2 tbsps. daily, but ask your doctor about the right dose for you. Some medications may interact negatively with omega-3 supplements, so consult your health-care provider before taking any cod liver oil or flaxseed oil.
References
- University of Maryland Medical Center; Omega-3 Fatty Acids; Stephen Ehrlich; 2009
- Mayo Clinic; Omega-3 Fatty Acids, Fish Oil, Alpha-Linolenic Acid; 2011
- U. S. National Library of Medicine; MedlinePlus; Fish Oil; 2011
- National Institutes for Health; MedlinePlus; Flaxseed Oil; 2011
- University of Maryland Medical Center; Flaxseed; Stephen Ehrlich; 2008
- University of California at Berkeley Wellness Guide to Dietary Supplements; Cod Liver Oil; 2011
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