Flaxseed Flour
Also known as: Flaxseed, Linseed, Flaxseed flour, Ground flaxseed, Linum usitatissimum
Overview
Flaxseed flour is derived from the ground seeds of the *Linum usitatissimum* plant. It is a rich source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, lignans (phytoestrogens), and both soluble and insoluble dietary fiber. This functional food ingredient is primarily utilized for its potential benefits in cardiovascular health, including improving lipid metabolism, regulating blood pressure, and supporting overall metabolic health. Research indicates that flaxseed flour's efficacy is attributed to its high content of ALA (typically 2.9–10 g/day in studies), lignans (360–600 mg SDG/day), and fiber. The evidence base for flaxseed flour is growing, with several well-conducted randomized controlled trials (RCTs) and meta-analyses supporting its cardiovascular and metabolic benefits, indicating a moderate to high quality of evidence.
Benefits
Flaxseed flour offers several evidence-based health benefits, primarily in cardiovascular and metabolic health. A meta-analysis of 1256 individuals demonstrated that flaxseed supplementation (13–60 g/day of ground powder) significantly reduced blood pressure, particularly systolic blood pressure, with effects modulated by dose and duration. This suggests a strong benefit for individuals with hypertension or those at risk. Furthermore, a 2023 meta-analysis of 14 RCTs showed significant improvements in lipid parameters in both healthy overweight and dyslipidemic participants. These improvements included reductions in LDL cholesterol (SMD −0.69, p=0.002) and triglycerides (SMD −1.47, p<0.001), alongside increases in HDL cholesterol (SMD 5.12–7.92, p=0.002–0.006). These findings indicate a robust benefit for individuals aiming to improve their lipid profiles. While some studies suggest flaxseed may modulate adipokines like leptin, potentially influencing metabolic health, the evidence for this specific benefit is less consistent and requires further research. Benefits are generally observed with supplementation durations ranging from 2 weeks to 12 months, highlighting the need for consistent intake.
How it works
Flaxseed flour exerts its effects through a synergistic action of its key components. Alpha-linolenic acid (ALA) is partially converted in the body to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are known for their anti-inflammatory and lipid-lowering properties. Lignans, particularly secoisolariciresinol diglucoside (SDG), function as phytoestrogens and potent antioxidants, contributing to improved lipid metabolism and vascular function. The high dietary fiber content in flaxseed flour aids in improving lipid profiles by binding to bile acids in the gut, thereby reducing cholesterol absorption. Collectively, these components work to reduce oxidative stress, enhance endothelial function, and modulate the secretion of adipokines, contributing to its overall cardiovascular and metabolic benefits. Grinding flaxseed into flour significantly increases the bioavailability of ALA and lignans compared to whole seeds.
Side effects
Flaxseed flour is generally considered safe, with no serious adverse events reported in meta-analyses involving up to 12 months of supplementation. The most common side effects are mild gastrointestinal symptoms, such as bloating, gas, and abdominal discomfort, which are primarily attributed to its high fiber content. These symptoms are usually transient and can often be mitigated by starting with a lower dose and gradually increasing it, along with adequate fluid intake. There are no significant drug interactions or contraindications consistently reported in the reviewed studies. However, caution is advised for individuals with a known flaxseed allergy. Although evidence is limited, due to its potential mild antiplatelet effects, individuals on anticoagulant medications should consult their healthcare provider before incorporating large amounts of flaxseed flour into their diet. Overall, its safety profile is favorable for most individuals when consumed within recommended dosages.
Dosage
Effective dosages of flaxseed flour, as observed in randomized controlled trials, typically range from 13 grams to 60 grams per day. This range provides approximately 2.9 to 10 grams of alpha-linolenic acid (ALA) daily and 360 mg to 600 mg of secoisolariciresinol diglucoside (SDG) lignans. For noticeable effects on blood pressure and lipid profiles, a minimum effective dose appears to be around 30 grams per day. To maximize the bioavailability of ALA and lignans, ground flaxseed (flour) is highly preferred over whole flaxseeds, as grinding breaks down the seed coat, allowing for better absorption. Benefits typically begin to manifest after at least 4 weeks of consistent intake, with sustained benefits observed with longer durations of up to 12 months. It is advisable to incorporate flaxseed flour gradually into the diet to minimize potential gastrointestinal discomfort associated with its fiber content.
FAQs
Is flaxseed flour better than whole flaxseed?
Yes, grinding flaxseed into flour significantly improves the bioavailability and absorption of its beneficial components, such as alpha-linolenic acid (ALA) and lignans, compared to consuming whole flaxseeds.
How soon can benefits be expected from flaxseed flour?
Some improvements in blood pressure and lipid profiles may be observed within a few weeks of consistent use, but more significant and sustained benefits typically require several months of regular intake.
Is flaxseed flour safe for long-term use?
Current research, including studies up to 12 months, indicates that flaxseed flour is generally safe for long-term consumption, with no serious adverse effects reported.
Does flaxseed flour help with weight loss?
While flaxseed may modulate certain metabolic hormones like leptin, its direct effects on weight loss are not well-established. Its primary benefits are related to cardiovascular and lipid health.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6348364/ – This systematic review and meta-analysis of 1256 adults found that flaxseed supplementation significantly reduced blood pressure, particularly systolic blood pressure. The study noted that the effect size was influenced by dose and duration, and no adverse events were reported, indicating a high-quality study with no conflicts of interest.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1179089/full – This meta-analysis of RCTs investigated the effect of flaxseed on adipokines, finding that flaxseed decreased leptin levels but had no consistent effect on adiponectin. The study highlighted that effects were stronger with whole flaxseed and in younger populations, though some included studies were of lower quality, requiring cautious interpretation of subgroup effects.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9914786/ – This high-quality meta-analysis of 14 RCTs demonstrated significant improvements in lipid parameters, including reductions in LDL cholesterol and triglycerides, and increases in HDL cholesterol. The benefits were observed in both healthy overweight and dyslipidemic adults, despite some variation in dose and population among the included studies.
Supplements Containing Flaxseed Flour
InflammaCORE Vanilla Chai
Ortho Molecular Products
InflammaCORE Chocolate Mint
Ortho Molecular Products
InflammaCORE Strawberry
Ortho Molecular Products
Core Support French Vanilla
Ortho Molecular Products
Core Support Chocolate
Ortho Molecular Products
InflammaCORE Vanilla Chai
Ortho Molecular Products
InflammaCORE Natural Cherry
Ortho Molecular Products
InflammaCORE Orange Splash
Ortho Molecular Products
InflammaCORE Banana Creme
Ortho Molecular Products
GlycemaCORE Rich Chocolate
Ortho Molecular Products
GlycemaCORE Creamy Vanilla
Ortho Molecular Products
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