Should You Take Flaxseed Oil, Fish Oil or Both?

Whether fish oil or flaxseed oil is the better choice is still a question without an absolute answer, as there is not yet a final call unless you are a strict vegetarian. If so, then flaxseed oil is the easy answer. Beyond that, there are benefits to both along with some potential problems that one must take into consideration when choosing the right supplement. Before we even move on, though, remember that it is always important to communicate with your doctor about what vitamins and supplements are or are considering taking to ensure it is in your best nutritional interest and/or does not interact with another medication you may be taking. Now that we have that out of the way, let’s move on to look at both the pros and cons to fish oil and flaxseed oil and provide some related guidelines.

Let’s Talk Fish…

Fish in general is rich in omega-3 fatty acids which has been reported to provide numerous health benefits, such as lowering blood pressure and risk of heart disease and reducing chronic inflammation, for instance. In fact, some believe that chronic inflammation is the underlying cause of many diseases today such as diabetes and cancer. A major proponent of this is Dr. Barry Sears who is most notably behind the Zone Diet which encourages the intake of a high-quality, high-potent fish oil to help reduce the inflammation while also shedding pounds. What we do know is that maintaining the right levels of omega-3 is particularly important in children and women within the childbearing age range as it is important for brain development.

What we are not as sure of, though, are the risks of eating fish which, logically, could spill into fish-based supplements. The primary concern growing in the past few decades is the toxic contaminants found in fish, although some argue that the benefits of fish far outweigh the risks. It is recommended to limit eating fish to no more than twice per week, especially for those children and women mentioned above since the toxins may have negative impacts neurologically.

Keep in mind that the body does have its own natural process to rid the body of toxins and contaminants with mercury, for fish, being one of the main toxins. The body’s process can be slow depending on the type of toxin, with some taking up to 10 years to significantly reduce its level. Also, the condition of your liver, for instance, also plays a role in your body’s ability to cleanse itself from toxins; and with the many pollutants found today in the environment, household cleaning products and foods, our livers may not be running as smoothly as we would hope. Nonetheless, we can rest assured that the body does have a process in place for eliminating toxins and pollutants, although it is slower some pollutants like fatty fish.

The logical next question, then, is why would we want to take fish oil or flaxseed oil if there are so many concerns with fish itself?

Fish Oil – Safer than Fish

Tests show that many fish oil supplements are free from the toxins and contaminants discussed above. Although some do, you can find quality omega-3 fish oil that can provide the benefits of fish without worry of harmful contaminants. Look for quality seals on the bottle’s label from NSF or GMP, for instance, which tells you that it does not contain heavy metals and levels of mercury and other pollutants are below the WHO standards. Some labels may not contain these quality seals, but also many not contain such contaminants.

However, because of these concerns, some have begun advocating flaxseed oil and wondering if they should stop taking fish oil altogether.

Fish Oil or Flaxseed Oil?

Honestly, I had not heard of flaxseed oil until not too long ago. I had been a regular consumer of fish oil but was introduced to flaxseed oil while looking into detox programs. So, I did a little digging…

Fish oil, as opposed to flaxseed oil, does contain EPA and DHA both of which are 2 important omega-3s. EPA helps the body reduce inflammation among other problems in the body, such as blood pressure.

Taking fish oil is one way to give the body both of these omega-3s, especially if you are not eating fish. Research shows that omega-3 fish oil may help slow development of plaque in the arteries, reduce the risk of heart attack and reduce triglycerides, whereas many people have also reported increased energy and better skin. Some of the reported side effects of oil are upset stomach, nausea, loose bowels and fishy breath.

Flaxseed oil (also sometimes referred to as Flax Oil) does not contain EPA or DHA but does contain ALA, alpha-lipoic acid, a source of polyunsaturated fatty acid the body needs and can use to make other omega-3 fatty acids it can use. There is even less conclusive research available on flaxseed oil and its benefits. Despite this, it has been used to treat osteoarthritis (as has fish oil), anxiety, vaginal infections, and ADHD, among other conditions. Some use flaxseed oil to help relieve constipation, prevent breast and prostate cancer, assist with weight-loss, and topically on skin irritations. The ALA and related substances appear to decrease inflammation, similarly to fish oil, which is one reason it is said to be beneficial in treating rheumatoid arthritis and other conditions affected by bodily inflammation.

One advantage to taking flaxseed oil is that the body will not produce more EPA or DHA than it truly needs which lessens your chances of ingesting too much of these omega-3 fatty acids. However, this does not mean that ALA is the “better choice,” per se. It has been found that the body’s process to convert ALA to omega-3s is not the fastest process around so, to get enough EPA/DHA, you would need to take up to 6 times more ALA than if you relied on only fish oil for get these omega-3 fatty acids.

One other factor to consider is that ALA contends or “competes” with linoleic acid (LA), the other fatty acid the body cannot produce on its own, in that it makes more LA than is needed and not enough ALA-originated omeaga-3s. (For a quick understanding, LA plays the same role in the body as ALA, just for omega-6 fatty acids as opposed to omega-3.) When this imbalance occurs, the body is at risk for conditions such as chronic high blood pressure and cellular inflammation which, as discussed earlier, has been thought to be the root of many other health problems.

How much EPA/DHA and ALA do we need?

The recommended daily dose of EPA/DHA combined is 300-500 mg and 800-1100 mg ALA daily, although some guidelines recommend not exceed 3 grams of fish oil per day with a maximum of 2 grams from a fish oil supplement. This is for healthy adults, as the dosage may vary for children and those with underlying health concerns. Again, this would be something to discuss with your doctor. One soft-gel of fish oil that has 1 gram (1000 mg) of fish oil generally has 300 mg of both EPA and DHA, for a breakdown of 180 mg EPA/120 mg of DHA. Keep in mind, though, that the amounts vary by products so always review the label for the exact amounts and, of course, also look for the “quality seal” mentioned above.

Some professionals recommend those with conditions like diabetes and heart disease, for instance, take twice this recommended dosage of fish oil which would be 600-1000 mg of both EPA/DHA combined. Dr. Barry Sears recommends that those with cancer take four times the minimum dosage, but anyone with congestive heart failure should limit their intake of fish oil due to toxicity concerns.

Now, as for ALA, flaxseed oil provides 8 grams, or 8000 mg, of ALA per tablespoon. You can get ALA from other foods such as canola oil (1.6 grams per tablespoon), walnuts (2.7 grams per ounce), and flaxseeds (2.6 grams per tablespoon), among others.

Final thoughts

Hopefully, by now, you have gathered the general idea that both flaxseed oil and fish oil have advantages and potential disadvantages, as with many supplements on the market today. Fish oil is a good source of EPA/DHA while flaxseed oil is a good source of ALA. Both help the body make the omega-3 fatty acids it needs for healthy brain function, not to mention possible improvement of the skin and some potential weight-loss benefits.

With this said, it is important to keep in mind that some fish oil products may contain some contaminants and toxic materials which is something to take into consideration as you not only choose to take these supplements but which ones. If you do choose, it seems that taking both fish oil and flaxseed oil may be a good way to supply yourself with these omega-3 fatty acids. Personally, I just started taking small dosages of both but, remember, communicating with your doctor about such matters is always recommended to ensure you are giving your body what it needs.

Medical Disclaimer



The content posted is for informational purposes only. It is not to be construed as medical care or medical advice and is not a replacement for medical care given by physicians or trained medical personnel. Always seek the advice of your physician or other qualified healthcare provider(s) before taking any vitamins or supplements.