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Organic Flax Seed Oil

Also known as: Linum usitatissimum, Flaxseed oil, Linseed oil

Overview

Flaxseed oil is derived from the seeds of the flax plant (*Linum usitatissimum*) and is a rich source of alpha-linolenic acid (ALA), an omega-3 fatty acid. It is commonly used as a dietary supplement for its potential health benefits, including supporting heart health, reducing inflammation, and providing antioxidant effects. Flaxseed oil contains ALA, lignans, and phytosterols, which contribute to its beneficial properties. Research on flaxseed oil is moderately mature, with increasing evidence from clinical trials. However, the quality of available evidence varies, with some high-quality systematic reviews and meta-analyses alongside studies with inconsistent findings. It is available in various forms, including liquid oil and capsules, and is often cold-pressed to preserve its phytosterol content. The oil is generally considered safe for consumption in moderation.

Benefits

Flaxseed oil has several evidence-based benefits. It can significantly decrease triglyceride levels (WMD = -85.78 mg/dL) and C-reactive protein (CRP) levels (WMD = -2.66 mg/L), especially at higher doses (>10 g/day), as demonstrated in hemodialysis patients. Additionally, it enhances total antioxidant capacity and reduces oxidative stress markers like malondialdehyde (MDA). While evidence is mixed, flaxseed oil may also help reduce inflammatory markers. These effects contribute to potential cardiovascular health benefits due to its omega-3 content and antioxidant properties. Benefits may be observed within weeks to months of consistent supplementation.

How it works

Flaxseed oil's mechanism of action primarily involves its omega-3 fatty acids (ALA), lignans, and phytosterols. These components influence lipid metabolism, inflammation, and antioxidant pathways. ALA is converted into EPA and DHA, though less efficiently than direct sources like fish oil. The oil interacts with cardiovascular, immune, and metabolic systems, influencing enzymes involved in lipid metabolism and inflammation. It affects known molecular targets, contributing to its overall health benefits.

Side effects

Flaxseed oil is generally considered safe when consumed in moderation. Common side effects include gastrointestinal upset, such as diarrhea or bloating, occurring in more than 5% of users. Uncommon side effects (1-5%) may include allergic reactions, though these are rare. Severe allergic reactions are even less common (less than 1%). Flaxseed oil may interact with blood thinners due to its omega-3 content, potentially increasing the risk of bleeding. It is contraindicated in individuals with severe allergies to flaxseed or its components. Pregnant or breastfeeding women should consult healthcare providers before using flaxseed oil. It's important to monitor for any adverse reactions and discontinue use if they occur.

Dosage

The minimum effective dose of flaxseed oil typically starts at 1-2 tablespoons (10-20 mL) per day. Optimal dosage ranges are between 10-30 mL per day for most benefits. While a maximum safe dose is not definitively established, high doses may increase the risk of gastrointestinal side effects. It is best taken with meals to reduce gastrointestinal upset. Cold-pressed oil is preferred for its higher phytosterol content. Absorption may be enhanced when taken with fatty meals. There are no specifically required cofactors for flaxseed oil supplementation.

FAQs

How should flaxseed oil be stored?

Flaxseed oil should be stored in a cool, dark place to prevent oxidation and maintain its quality. Refrigeration after opening is recommended.

Is flaxseed oil safe to take with medications?

Generally safe, but consult a healthcare provider if you have allergies or are on medications, especially blood thinners, due to potential interactions.

When is the best time to take flaxseed oil?

It is best taken with meals to minimize potential gastrointestinal side effects and enhance absorption.

How long does it take to see results from taking flaxseed oil?

It may take several weeks to months to notice significant benefits on lipid profiles and inflammation. Consistency is key for optimal results.

Is flaxseed oil a direct source of EPA and DHA?

No, flaxseed oil is not a direct source of EPA and DHA. It contains ALA, which the body can convert to EPA and DHA, but the conversion rate is limited.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC10353157/ – This study investigates the impact of flaxseed oil supplementation on lipid profiles and inflammatory markers in hemodialysis patients. The findings suggest that flaxseed oil can significantly improve lipid profiles and reduce inflammation, offering potential benefits for this specific population. The research highlights the importance of considering flaxseed oil as a complementary therapy for managing cardiovascular risk factors in hemodialysis patients.
https://pubmed.ncbi.nlm.nih.gov/38726572/ – This meta-analysis examines the effects of flaxseed oil supplementation on oxidative stress markers and antioxidant capacity. The results indicate that flaxseed oil reduces malondialdehyde (MDA) levels and increases total antioxidant capacity (TAC), suggesting improved antioxidant status. This study supports the role of flaxseed oil in mitigating oxidative stress and enhancing antioxidant defense mechanisms.
https://www.archivesofmedicalscience.com/A-systematic-review-and-meta-analysis-of-clinical-trials-investigating-the-effects,74141,0,2.html – This systematic review and meta-analysis investigates the effects of flaxseed on C-reactive protein (CRP) levels. The study found mixed results, highlighting the need for more consistent dosing and duration in future research. The variability in study designs and dosages may contribute to the inconsistent findings regarding flaxseed's impact on CRP levels.
https://onlinelibrary.wiley.com/doi/10.1155/2021/4438613 – This meta-analysis of randomized controlled trials assesses the impact of flaxseed supplementation on blood pressure. The study reveals that flaxseed intake can lead to a significant reduction in both systolic and diastolic blood pressure. These findings suggest that flaxseed may be a valuable dietary intervention for managing hypertension and promoting cardiovascular health.
https://onlinelibrary.wiley.com/doi/10.1111/1744-9987.14140 – This review discusses the potential health benefits of flaxseed, focusing on its role in preventing and managing chronic diseases. The review highlights flaxseed's rich composition of alpha-linolenic acid (ALA), lignans, and fiber, which contribute to its antioxidant, anti-inflammatory, and lipid-lowering properties. The evidence suggests that flaxseed may offer protective effects against cardiovascular disease, cancer, and diabetes.