Flaxseed and flaxseed oil are plant-derived dietary supplements with many purported health benefits. While they come from the same source, the two forms have different properties, making each appropriate for different conditions. Both types can be purchased over the counter; however you should talk to your doctor before taking flaxseed or flaxseed oil.
What Flaxseed Is
Flaxseed is a dietary supplement that comes from the linum plant, also called the flax plant. Flaxseed is sometimes called linseed. Flaxseeds contain the essential fatty acid alpha-linolenic acid, or ALA. ALA is a short-chained omega-3 fatty acid. Once ingested, the body transforms ALA into long-chained fatty acids such as EPA and DHA, albeit inefficiently. Flaxseed comes in a variety of forms, and can be purchased whole, ground, in capsule form or as a liquid.
Ground Flaxseeds
Whole flaxseeds are about the size of a sesame seed. You can grind the whole flaxseeds yourself or purchase them pre-ground in a powdered form. Flaxseed hulls contain a few things that flaxseed oil does not: fiber, mucilage and lignans. The fiber and mucilage in flaxseeds contribute to bowel regularity, relieving constipation and bulking up the stool. The lignans found in ground flaxseed play a role in estrogen regulation. According to MayoClinic.com, the antioxidants and estrogenlike properties of ground flaxseed may be useful in breast cancer treatment. They warn, however, that the evidence linking the two is merely preliminary. Ground flaxseed is versatile and can be added easily to soft foods, baked goods or smoothies. The University of Maryland Medical Center suggests taking between two and four tbsp. of ground flax seed per day.
Flaxseed Oil
Flaxseed oil is extracted from the seeds of the flax plant and can be purchased either as a soft capsule or in liquid form. Flaxseed oil contains the same omega-3 fatty acids found in ground flaxseed, minus the fiber and lignans. Flaxseed oil and ground flaxseed alike can be used for some of the same purposes, including fighting high cholesterol and heart disease. However, flaxseed oil may play a role in treating some conditions that ground flaxseed does not, including rheumatoid arthritis and chronic dry eyes. Medline Plus reports that the evidence for much of flaxseed oil’s medical use, including these rheumatic conditions, is minimal. UMMC recommends taking one to two tbsp. of flaxseed oil daily, or taking one to two flaxseed oil soft caplets. Flaxseed oil can also be used in cooking.
Precautions
Both flaxseed oil and ground flaxseed are safe for most people, according to Medline Plus. However, some people should take care with this supplement. Only use flaxseed supplements from reputable sources. Raw flaxseeds or unripe flaxseeds can increase the level of cyanide in your bloodstream, warns MayoClinic.com. Too much ground flaxseed may add too much bulk to the stool, increasing your risk for an intestinal blockage or obstruction. So be sure to drink plenty of water if you use flaxseed for its laxative properties. Flaxseed oil may slow the rate at which your blood clots, causing you to bleed longer. In addition, it can lower your blood pressure. Talk to your doctor before taking ground flaxseed or flaxseed oil.
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