Flaxseed Oil:18 Benefits, Side Effects & How to Use it

Did you know that ancient civilizations have been using flaxseed oil for over 6,000 years? This golden elixir, often called “linseed oil,” has journeyed from ancient Egyptian temples to modern health food stores, earning its reputation as one of nature’s most powerful functional foods.

Nowadays, as more people seek natural solutions for their health concerns, flaxseed oil has emerged as a superstar supplement packed with omega-3 fatty acids and remarkable healing properties. In this article, we’ll explore 18 remarkable benefits of flaxseed oil with its potential side effects. In addition, we will also discuss the best ways to incorporate it into your lifestyle.

What is Flaxseed Oil?

Flaxseed oil, also known as linseed oil, is a clear to yellowish oil obtained from the dried, ripened seeds of the flax plant. The oil is typically cold-pressed to preserve its nutritional integrity, as heat can damage its delicate compounds.

The flax plant itself has been cultivated for thousands of years, not only for its oil but also for its fibers, which were used to make linen. Ancient civilizations from Egypt to China recognized the medicinal properties of flaxseed oil, using it to treat various ailments from constipation to inflammation.

What sets flaxseed oil apart from other plant oils is its exceptional fatty acid profile. It contains approximately 50-60% alpha-linolenic acid (ALA), an essential omega-3 fatty acid that the human body cannot produce on its own. This makes flaxseed oil one of the richest plant sources of omega-3s, which are crucial for numerous bodily functions.

Nutritional Profile of Flaxseed Oil

Flaxseed oil is primarily composed of fats, with no protein or carbohydrates. Here’s a breakdown of the nutritional content in one tablespoon (approximately 14g) of flaxseed oil:

Key Compounds in Flaxseed Oil

• Alpha-Linolenic Acid (ALA): The predominant omega-3 fatty acid in flaxseed oil, which can be converted (albeit inefficiently) by the body into EPA and DHA, the active forms of omega-3s found in fish oil.
• Lignans: Although most lignans are removed during the oil extraction process, some remain in unfiltered flaxseed oil. These compounds have antioxidant and estrogenic properties.
• Vitamin E: Acts as an antioxidant, protecting cells from damage caused by free radicals.
• Vitamin K: Essential for blood clotting and bone health.

The impressive omega-3 to omega-6 ratio (approximately 3:1) in flaxseed oil is particularly noteworthy, as most modern diets contain excessive amounts of omega-6 fatty acids, which can contribute to inflammation when not balanced with adequate omega-3s.

18 Science-Backed Health Benefits of Flaxseed Oil

1. Heart Health Support

One of the most well-documented benefits of flaxseed oil is its positive impact on cardiovascular health. The high concentration of alpha-linolenic acid (ALA) in flaxseed oil has been associated with reduced risk of heart disease through multiple mechanisms.

A comprehensive review found that ALA consumption was associated with a 14% reduction in heart disease risk. The omega-3 fatty acids in flaxseed oil help reduce inflammation in blood vessels, prevent irregular heart rhythms, and may help lower blood pressure.

Additionally, regular consumption of flaxseed oil has been shown to improve endothelial function, which is a key factor in cardiovascular health.

2. Anti-Inflammatory Properties

Chronic inflammation underlies many modern diseases, from arthritis to heart disease. Flaxseed oil contains compounds with potent anti-inflammatory effects, particularly ALA, which can be converted into anti-inflammatory molecules in the body.

Research indicates that the omega-3 fatty acids in flaxseed oil help suppress pro-inflammatory molecules in the body and modulate immune system responses. A study found that participants who consumed flaxseed oil experienced significant reductions in inflammatory markers compared to those who didn’t.

For people with inflammatory conditions like rheumatoid arthritis, regular consumption of flaxseed oil may help manage symptoms and reduce reliance on anti-inflammatory medications.

3. Cholesterol Management

Maintaining healthy cholesterol levels is crucial for cardiovascular health, and flaxseed oil may offer significant benefits in this area. Several studies have demonstrated its ability to improve lipid profiles.

Research found that regular consumption of flaxseed oil reduced total cholesterol by up to 9% and “bad” LDL cholesterol by up to 18% in some participants. More importantly, it appears to maintain or slightly increase levels of “good” HDL cholesterol.

This cholesterol-lowering effect is primarily attributed to the ALA content and its ability to inhibit the production of compounds that lead to increased cholesterol synthesis in the liver.

4. Blood Pressure Regulation

Hypertension (high blood pressure) is a significant risk factor for heart disease and stroke. Multiple studies suggest that flaxseed oil may help maintain healthy blood pressure levels.

A meta-analysis found that flaxseed oil supplementation was associated with significant reductions in both systolic and diastolic blood pressure, particularly in people with pre-existing hypertension.

This effect is likely due to several mechanisms, including improved arterial compliance, enhanced production of nitric oxide, and the anti-inflammatory properties that reduce vascular inflammation.

5. Digestive Health Support

Traditional medicine systems have long used flaxseed oil for digestive complaints, and modern research supports some of these applications. The oil can help:

• Lubricate the digestive tract
• Reduce inflammation in the intestines
• Support regular bowel movements
• Potentially alleviate symptoms of irritable bowel syndrome (IBS)

A study found that flaxseed oil had protective effects against gastric ulcers in animal models, suggesting it may help maintain the integrity of the digestive tract lining.

6. Skin Health Promotion

The omega-3 fatty acids and vitamin E in flaxseed oil support skin health in multiple ways:

• Reducing inflammation associated with skin conditions like acne, eczema, and psoriasis
• Maintaining skin hydration and barrier function
• Potentially reducing signs of aging by supporting cellular membrane health
• Providing antioxidant protection against environmental damage

A study found that women who consumed flaxseed oil for 12 weeks experienced significant improvements in skin sensitivity, hydration, and roughness.

Plus, Flaxseed oil can be applied topically or consumed internally for skin benefits, with many people reporting improvements in skin texture, moisture levels, and overall appearance with regular use.

7. Weight Management Support

Several studies suggest that flaxseed oil may support weight management efforts when included as part of a balanced diet. The mechanisms may include:

• Improving insulin sensitivity, which helps regulate blood sugar and reduce cravings
• Supporting the feeling of fullness due to its effects on hormones that regulate appetite
• Reducing inflammation that can contribute to metabolic dysfunction and weight gain

A study found that flaxseed oil supplementation helped reduce waist circumference in overweight adults, suggesting it may be particularly beneficial for reducing abdominal fat.

8. Brain Health and Cognitive Function

The brain is approximately 60% fat, and the type of fats we consume can significantly impact cognitive function and brain health. The omega-3 fatty acids in flaxseed oil are crucial for:

• Supporting neural membrane integrity
• Facilitating communication between brain cells
• Reducing neuroinflammation
• Potentially improving mood and cognitive function

Research found that higher ALA intake was associated with a reduced risk of cognitive decline in older adults. Other studies have linked omega-3 consumption with reduced rates of depression and improved cognitive performance.

9. Hormone Balance Support

Flaxseed oil may help support hormone balance, particularly in women. While the whole seeds contain lignans with mild phytoestrogenic properties, the oil itself can influence hormone metabolism through its fatty acid content.

Research suggests that the ALA in flaxseed oil may help:

• Regulate menstrual cycles
• Reduce menopausal symptoms
• Support hormone production
• Potentially reduce the risk of hormone-related cancers

A study found that flaxseed supplementation modified estrogen metabolism in postmenopausal women in ways that could reduce breast cancer risk.

For women experiencing PMS or menopausal symptoms, flaxseed oil’s anti-inflammatory properties may also help reduce associated discomfort and mood changes.

10. Cancer-Fighting Potential

While human studies are still evolving, laboratory and animal research suggest that flaxseed oil may have anti-cancer properties through several mechanisms:

• Reducing inflammation that can promote cancer development
• Influencing hormone metabolism in ways that may protect against hormone-sensitive cancers
• Providing antioxidant protection against DNA damage
• Potentially inhibiting tumor growth and spread

A review in Frontiers in Nutrition noted that the ALA in flaxseed oil has been associated with reduced risk of certain cancers, particularly those of the breast and colon.

It’s important to note that while promising, most research is preliminary, and flaxseed oil should be viewed as one component of a cancer-preventive lifestyle rather than a treatment.

11. Immune System Support

The essential fatty acids and vitamin E in flaxseed oil contribute to immune function in several ways:

• Supporting the production and function of immune cells
• Reducing excessive inflammation that can compromise immunity
• Enhancing the body’s ability to respond appropriately to threats
• Maintaining the integrity of barriers that keep pathogens out

Research demonstrated that dietary ALA intake influenced immune function and inflammatory responses. During cold and flu season, flaxseed oil can be a valuable addition to your wellness routine, supporting your body’s natural defense systems.

12. Diabetes Management

For those concerned about diabetes or metabolic syndrome, flaxseed oil shows promise in helping to regulate blood glucose levels. The mechanisms include:

• Improving insulin sensitivity
• Reducing inflammation that contributes to insulin resistance
• Potentially slowing the absorption of sugars into the bloodstream

A study found that flaxseed oil supplementation improved insulin sensitivity in people with impaired glucose tolerance. Another study in the Journal of Diabetes Research showed that flaxseed oil had significant anti-diabetic effects in animal models.

13. Respiratory Health Support

Traditional uses of flaxseed oil include treating coughs and respiratory issues. Modern research suggests potential benefits through:

• Anti-inflammatory effects on airways
• Reducing allergic responses in the respiratory tract
• Improving immune responses to respiratory pathogens

A study found that increased dietary ALA intake was associated with improved lung function and reduced rates of chronic obstructive pulmonary disease (COPD).

For those with asthma or seasonal allergies, the anti-inflammatory properties of flaxseed oil may help reduce symptom severity and frequency.

14. Eye Health Promotion

The omega-3 fatty acids in flaxseed oil may benefit eye health by:

• Reducing inflammation in ocular tissues
• Supporting the tear film that keeps the eyes lubricated
• Potentially protecting against age-related macular degeneration

While most research on omega-3s and eye health has focused on DHA and EPA from fish oil, the ALA in flaxseed oil may offer similar benefits, especially when consistently consumed over time.

15. Bone Health Support

Emerging research suggests that the essential fatty acids in flaxseed oil may support bone health by:

• Reducing inflammation that can contribute to bone loss
• Enhancing calcium absorption
• Supporting the formation of bone-building cells

A study found that higher ALA intake was associated with increased bone mineral density in older adults.

While calcium and vitamin D remain the primary nutrients for bone health, flaxseed oil may play a complementary role in maintaining strong, healthy bones throughout life.

16. Hair Health Improvement

Applied topically or consumed internally, flaxseed oil may support hair health by:

• Nourishing hair follicles with essential fatty acids
• Reducing scalp inflammation that can lead to hair loss
• Improving hair elasticity and strength
• Adding natural shine

Many people report improved hair texture, reduced breakage, and enhanced shine when using flaxseed oil regularly.

17. Menstrual Comfort

In traditional medicine, flaxseed oil has been used to ease menstrual discomfort. This may be due to its:

• Anti-inflammatory properties
• Potential hormone-balancing effects
• Ability to inhibit the production of prostaglandins that cause cramping

Many women report relief when including flaxseed oil in their diet, particularly when consumed regularly in the weeks leading up to menstruation.

18. Enhanced Nutrient Absorption

The fatty acids in flaxseed oil can help improve the absorption of fat-soluble vitamins and other nutrients. When consumed with meals, it may:

• Enhance absorption of vitamins A, D, E, and K
• Improve the bioavailability of certain antioxidants
• Support overall nutritional status

This benefit makes flaxseed oil particularly valuable as part of a salad dressing or drizzled over vegetables, enhancing the nutritional value of the entire meal.

Potential Side Effects and Precautions

While generally safe for most people, flaxseed oil may cause some side effects, especially when consumed in large amounts:

Digestive Discomfort – Some people may experience bloating, gas, or diarrhea when first adding flaxseed oil to their diet.

Blood-Thinning Effects – The omega-3 fatty acids in flaxseed oil have mild anticoagulant properties that may increase bleeding risk when combined with blood-thinning medications.

Allergic Reactions – Though rare, some individuals may be allergic to flax and should avoid the oil.

Medication Interactions – May interact with certain medications, including blood thinners, blood sugar medications, and hormonal treatments.

Oxidation Risk – Flaxseed oil is highly susceptible to rancidity when exposed to heat, light, or oxygen, which not only affects taste but can create harmful compounds.

Pregnancy Considerations – While moderate amounts are likely safe during pregnancy, high doses may affect hormones and should be avoided without medical guidance.

Blood Sugar Effects – In some sensitive individuals, flaxseed oil may affect blood glucose levels.

Hormone-Sensitive Conditions – Those with hormone-sensitive conditions should use caution, as flaxseed oil may influence hormone metabolism.

Surgical Considerations – Should be discontinued at least two weeks before scheduled surgeries due to its mild blood-thinning effects.

How to Choose and Store Flaxseed Oil？

• Look for cold-pressed, organic options – Cold-pressed oil retains more nutrients and has a better flavor profile.
• Choose dark glass bottles – Flaxseed oil should be packaged in dark glass to protect it from light exposure.
• Check for freshness dates – Always buy the freshest oil available and check expiration dates.
• Refrigerate immediately – Store flaxseed oil in the refrigerator even before opening.
• Consider high-lignan varieties – Some specialty flaxseed oils contain lignans from the seeds, offering additional health benefits.
• Smell before using – Fresh flaxseed oil should have a mild, nutty aroma; discard if it smells bitter or strong.
• Keep tightly sealed – Always replace the cap tightly to minimize oxygen exposure.
• Use within 6-8 weeks – Even refrigerated, flaxseed oil has a relatively short shelf life once opened.

Ways to Incorporate Flaxseed Oil in Your Diet

• Salad Dressings – Combine with vinegar or lemon juice, herbs, and seasonings for a nutritious dressing.
• Drizzle on Cooked Foods – Add after cooking to vegetables, grains, or proteins.
• Blend into Smoothies – A tablespoon adds nutrition without significantly changing the flavor.
• Stir into Yogurt – Mix with plain yogurt along with honey or fruit for a nutritious snack.
• Use in Dips – Add to hummus or other cold dips for extra nutrition.
• Replace Butter on Bread – Use in place of butter or margarine on toast or bread.
• Mix into Oatmeal – Stir into morning porridge along with fruits or nuts.
• Make Homemade Mayonnaise – Use as part of the oil blend in homemade mayo.

Important note: Never heat flaxseed oil, as heat destroys its nutritional properties and can create harmful compounds. Always add after cooking.

Topical Uses for Flaxseed Oil

• Skin Moisturizer – Apply directly to dry skin areas.
• Hair Conditioning Treatment – Massage into hair and scalp, leave for 30 minutes, then shampoo out.
• Nail Strengthening – Rub into nails and cuticles to improve strength and appearance.
• Massage Oil – Use as a base for massage to reduce inflammation and nourish skin.
• Face Mask Ingredient – Mix with honey or yogurt for a nourishing face mask.

Supplementation

Flaxseed oil supplements come in various forms:

• Liquid: The most common and versatile form, typically in dark glass bottles.
• Capsules: Convenient for travel and precise dosing.
• Softgels: Similar to capsules but with a softer shell.

When choosing supplements, look for cold-pressed, organic flaxseed oil in dark glass bottles. Check for certifications from reputable testing organizations to ensure purity and potency.

How Much Flaxseed Oil Can You Take in a Day?

The appropriate amount of flaxseed oil varies based on individual health needs and conditions. Generally, most research showing health benefits used the following amounts:

• For Adults: 1-2 tablespoons (15-30 ml) daily is considered safe and potentially beneficial for most healthy adults.
• For Heart Health: Studies showing cardiovascular benefits typically use 1-2 tablespoons daily.
• Maximum Safe Amount: Limiting consumption to no more than 3 tablespoons daily is advisable to avoid potential side effects.

Flaxseed Oil Dosage for Specific Health Concerns

While flaxseed oil is a food rather than a medication, research studies have identified effective amounts for specific health concerns:

• For Heart Health: 1 tablespoon (15 ml) daily, providing approximately 7-8 g of ALA.
• For Inflammatory Conditions: 2 tablespoons (30 ml) daily, often divided into two doses.
• For Skin Health: 1-2 tablespoons daily, consumed internally.
• For Digestive Support: Start with 1 teaspoon and gradually increase to 1 tablespoon daily.

Best Time to Take Flaxseed Oil

The timing of flaxseed oil consumption can influence its effects:

• With Meals – Taking flaxseed oil with meals enhances absorption and helps improve the absorption of other nutrients.
• Morning – Some people prefer taking it in the morning to support metabolism and provide energy throughout the day.
• Divided Doses – For larger amounts, dividing between morning and evening meals may improve tolerance.
• Consistent Timing – Whatever time you choose, consistency helps maintain steady levels of beneficial compounds in your system.

FAQs

1.  What’s the difference between flaxseed oil and ground flaxseeds?

Flaxseed oil contains only the fat portion of the seeds, concentrated in omega-3 fatty acids. Ground flaxseeds contain the oil plus fiber, lignans, and protein. Oil provides more concentrated omega-3s, while ground seeds offer more diverse nutrients.

2. Can flaxseed oil replace fish oil completely?

Not entirely. Flaxseed oil contains ALA, which your body must convert to EPA and DHA (the forms found in fish oil). This conversion is limited (5-15% efficiency), so while flaxseed oil is beneficial, it may not provide the same level of EPA/DHA as direct sources like fish or algae oil.

3. Is flaxseed oil the same as linseed oil sold in hardware stores?

No! Hardware store linseed oil is treated with chemicals and additives for wood finishing and is NOT edible. Only use food-grade flaxseed oil for consumption.

4. Can I cook with flaxseed oil?

No. Flaxseed oil has a very low smoke point and should never be heated. Heating damages the delicate fatty acids and creates harmful compounds. Use it only for cold applications like salad dressings or adding to foods after cooking.

5. Does flaxseed oil need to be refrigerated?

Absolutely. Flaxseed oil is highly susceptible to oxidation. Always store it in the refrigerator in a dark glass bottle, tightly sealed, and use within 6-8 weeks of opening.

6.  Is flaxseed oil safe during pregnancy?

Moderate amounts are generally considered safe and beneficial during pregnancy, as omega-3s are important for fetal development. However, always consult with your healthcare provider before using any supplement during pregnancy.

7.  Can children take flaxseed oil?

Yes, in appropriate doses. Children can benefit from smaller amounts (½-1 teaspoon daily, depending on age) under parental and medical supervision. The omega-3s support brain development and overall health.

8.  Is flaxseed oil better than fish oil for vegetarians?

For vegetarians and vegans, flaxseed oil is an excellent plant-based source of omega-3 fatty acids. While the conversion rate of ALA to EPA and DHA is relatively low, consistent consumption can help maintain adequate omega-3 status in those who don’t consume fish.

9. Is flaxseed oil the same as fish oil?

No, although both provide omega-3 fatty acids, they contain different types. Flaxseed oil contains alpha-linolenic acid (ALA), while fish oil provides eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The body can convert some ALA to EPA and DHA, but the process is not very efficient.

10. What should I look for when buying flaxseed oil?

Look for cold-pressed, organic, unrefined oil in dark glass bottles. It should be refrigerated in the store. Check for production/pressing dates (not just expiration dates) and third-party testing when available.