Daily Dosage Of Flax Seeds

Flax seed features a pleasant, crunchy texture and a mild, nutty taste. It contains high levels of dietary fiber, omega-3 fatty acids and plant lignans, all of which may offer substantial health benefits. Herbalists and natural healers often recommend flax seed to alleviate a myriad of conditions, including chronic constipation, irritable bowel syndrome and menopause symptoms. Flax seed is currently being studied for possible use in lowering cholesterol, treating inflammatory conditions such as arthritis and preventing cancer. Consult your doctor before taking flax seed.

Features

Flax seeds are harvested from the seed capsule of the plant botanically known as Linum usitatissimum, which features pale green narrow leaves and small blue flowers that bloom at the branch tips from early spring through late summer. Flax has been employed by humankind since 10,000 B.C., not only for food, but as a source of fiber for linen -- one of the first recorded non-food uses of a plant. Flax seed and flax oil, also known as linseed oil, have been traditionally used in folk medicine for treating coughs and colds, constipation and urinary tract infections.

Constituents and Effects

Flax seeds contain high levels of alpha linolenic acid, or ALA, a rich source of omega-3 fatty acids. Linoleic acid, a source of omega-6 fatty acids, is also present. Drugs.com, which provides peer-reviewed medical information to consumers, notes that both substances are indispensable in the structural integrity of cell membranes. Flax seeds also contain high levels of polysaccharides in the form of gum and dietary fiber, as well as plant lignans, chemicals which are believed to have antioxidant and estrogen-like effects. Flax seed has antioxidant and anti-inflammatory qualities, and is a mild bulk-forming laxative. According to Drugs.com, lignans in flax seed may act as weak estrogens in post-menopausal women. The German Commission E, a European herbal regulatory agency, has approved flax seeds to treat chronic constipation, irritable colon and diverticulitis.

Research

Scientific research investigating the use of flax seed for menopause symptoms has yielded inconclusive results. In a clinical trial of 199 menopausal women consuming 40 g of flax seed a day for over a year, researchers found that although flax seed slightly reduced menopausal symptoms and cholesterol levels, it was no better than a placebo. Clinical research seems to support the use of flax seed in treating constipation and digestive disorders. In a clinical trial published in 2003 in "Nutritional Genomics and Functional Foods," researchers found that patients suffering from constipation-predominant irritable bowel syndrome experienced significant reductions in constipation and abdominal symptoms after taking 6 to 24 g of flax seed a day for six months.

Usage and Considerations

For constipation, Blue Shield Complementary and Alternative Health recommends 1 tbsp of whole or ground flax seed once or twice a day, taken with a full glass of water. For menopause symptoms, take 2 tbsp of flax seeds twice a day, along with at least 10 oz. of liquid. To soothe an upset stomach, Health Library advises soaking 5 to 10 g of whole flax seed in 4 oz. of warm water for 30 minutes, straining out the seeds, and drinking the liquid. Although flax seeds are considered generally safe when used as food, avoid eating excessive amounts; flax seeds contain minute amounts of cyanide in the form of cyanogenic glycosides. Allergic reactions to flax have been reported. Flax seed can interact with prescription medications. Consult your doctor before using flax seed; don't use it if you have breast cancer, or are pregnant or breast feeding.