Also known as: Linseed Oil, Flax Oil, ALA Oil
Flaxseed oil is the richest plant source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. Unlike whole flaxseed, flaxseed oil provides concentrated ALA without fiber or lignans, making it a focused omega-3 supplement for cardiovascular and anti-inflammatory support.
Flaxseed oil is obtained by cold-pressing flaxseeds (Linum usitatissimum) and contains approximately 50–60% alpha-linolenic acid (ALA), the highest ALA concentration of any commonly available oil. ALA is an essential omega-3 fatty acid that serves as a precursor to the longer-chain EPA and DHA, though human conversion is inefficient (approximately 5–10% to EPA and less than 1% to DHA). Despite this limited conversion, epidemiological studies and meta-analyses consistently associate higher dietary ALA intake with reduced cardiovascular mortality risk. Flaxseed oil supplementation has shown modest benefits for reducing inflammatory markers, improving endothelial function, and lowering blood pressure. Unlike whole flaxseed, flaxseed oil does not contain significant amounts of fiber or SDG lignans, making it a distinct supplement focused specifically on fatty acid delivery. The oil is highly susceptible to oxidation and must be stored refrigerated, protected from light, and never heated. It is available in liquid and softgel capsule forms.
A meta-analysis of prospective studies found that each 1 g/day increase in dietary ALA was associated with a 10% reduction in risk of coronary heart disease mortality. Flaxseed oil provides 7–8 g ALA per tablespoon.
Clinical trials have shown that flaxseed oil supplementation can reduce C-reactive protein and other inflammatory markers, with effects particularly evident in metabolically unhealthy individuals.
A small randomized trial found that 12 weeks of flaxseed oil supplementation significantly improved skin hydration, smoothness, and reduced transepidermal water loss compared to safflower oil.
With meals to improve absorption; can be divided across meals
Never heat flaxseed oil or use it for cooking; ALA is destroyed by heat. Store in dark glass bottles in the refrigerator. Use within 6–8 weeks of opening. Capsule form is more stable but requires many capsules to reach equivalent doses.
Highest ALA delivery per serving; drizzling on salads or adding to smoothies
Convenience and longer shelf stability
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