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.<\/p>\n
Flaxseed oil is pressed from flaxseed. It contains 50 to 60% omega-3 fatty acids (mainly alpha-linolenic acid) and lignans [R<\/a>, R<\/a>, R<\/a>].<\/p>\n 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 [R<\/a>].<\/p>\n Flaxseed oil contains many active compounds, including [R<\/a>]:<\/p>\n 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)<\/a> [R<\/a>].<\/p>\n 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<\/a>, and cancer, improve memory, and slow aging and risk of coronary disease [R<\/a>].<\/p>\n 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 [R<\/a>].<\/p>\n The potential benefits discussed in this section have at least one human trial to back them up, but either the results haven\u2019t 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.<\/p>\n It\u2019s important to note that the FDA has not approved any flaxseed product for any medical purpose or health claim. Flaxseed is a safe component of many foods, but we still recommend talking to your doctor before using it as a supplement.<\/p>\n In a study of 56 participants, a 3-gram daily supplementation of ALA (from flaxseed oil supplements) increased blood EPA levels<\/b>. These levels grew 60% after 12 weeks in comparison to the placebo group, which showed no EPA increase [R<\/a>].<\/p>\n In the human body, ALA from flaxseed oil is partially metabolized into EPA and DHA. The FDA has recently approved health claims that omega-3 fatty acids (EPA and DHA specifically) may reduce the risk of high blood pressure and heart disease [R<\/a>, R<\/a>, R<\/a>].<\/p>\n In a review of 28 studies, the authors suggested that flaxseed oil slightly lowers the amount of total and<\/b> LDL<\/b><\/a> (bad) cholesterol <\/b>in the blood. However, the amplitude of the effect was dependent on the sex and health status of participants [R<\/a>].<\/p>\n 12 months of high flaxseed diets also lowered LDL and total cholesterol in 110 heart disease patients. However, the degree to which flaxseed\u2019s oil was responsible is unclear [R<\/a>].<\/p>\n In hamsters, flaxseed, but not flaxseed oil, prevented cholesterol increases, casting some doubt on whether the oil alone could be useful [R<\/a>].<\/p>\n The best results for cholesterol in both animals and humans have been achieved with ground flaxseed or flaxseed extract, not flaxseed oil. This suggests that non-fatty flaxseed compounds (for example, its fibers) could be responsible for this potential benefit. Additional human studies will be required to clarify.<\/p>\n Dietary ALA deficiency is associated with dry and uncomfortable skin and poor skin quality in humans. Flaxseed oil is rich in ALA and improved skin sensitivity and hydration in a study of 13 women [R<\/a>, R<\/a>].<\/p>\n In another study of 45 women, flaxseed oil ingestion for 12 weeks reduced skin redness and roughness [R<\/a>].<\/p>\n Eczema is a common skin disorder with dry, uncomfortable, and red skin. Flaxseed oil lowered saturated fatty acid levels in both horses and human skin cells, which may reduce rash areas and help clear irregular skin<\/b> [R<\/a>, R<\/a>].<\/p>\n Flaxseed oil has a high ALA content, which decreased skin cell inflammation and promoted regenerative functions in a cell study [R<\/a>].<\/p>\n Flaxseed also lowered skin cell inflammation and increased repair in skin cells [R<\/a>].<\/p>\nConstituents<\/b><\/span><\/h3>\n
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Mechanisms<\/b><\/span><\/h3>\n
Potential Health Benefits (Possibly Effective)<\/b><\/span><\/h2>\n
1) Heart<\/b><\/span><\/h3>\n
Cholesterol<\/h4>\n
2) Skin Health<\/b><\/span><\/h3>\n