15 Flaxseed Oil Benefits + Side Effects & Caveats

Flaxseed oil is one of the best plant sources of omega-3 fatty acids. It may improve heart, skin, gut, and brain health, though much more research is required. How might it work, and how good is the evidence? Find out here. What Is Flaxseed Oil? Flaxseed oil is pressed from flaxseed. It contains 50 to 60% omega-3 fatty acids (mainly alpha-linolenic acid) and lignans [ 1 , 2 , 3 ]. For many centuries, people used flaxseed for its laxative properties. It is also used in bakery products, and its fibers are spun to make linen [ 4 ]. Flaxseed oil contains many active compounds, including [ 4 ]: Omega-3 fatty acids (alpha-linolenic acids) Proteins help decrease heart disease risk factors Fibers help prevent constipation Phenolic compounds (lignans) help protect against cancer The alpha-linolenic acid (ALA) from flaxseed oil is converted in the body into the unsaturated fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) [ 5 ]. These unsaturated fatty acids are then converted to lipids (fats). The fat molecules promote eye health as well as brain and nervous system development. They also reduce the risk of high blood pressure, high cholesterol , and cancer, improve memory, and slow aging and risk of coronary disease [ 5 ]. Eating flaxseed in both ground and oil forms increase blood ALA. However, consuming flaxseed oil rather than ground flaxseed results in significantly higher ALA levels in the blood [ 6 ]. The potential benefits discussed in this section have at least one human trial to back them up, but either the results haven’t been repeated or the evidence has been contradictory. Much more research is required to determine whether flaxseed oil is effective for any of these purposes, and better alternatives are available. It’s important to note that the […]

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