Flaxseed Omega 3 VS Fish Oil

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Is it better to use flaxseed oil or fish oil?

Both flaxseed oil and fish oil are promoted as having health benefits. Both oils contain omega-3 fatty acids and have been shown to reduce heart disease risk factors such as high blood pressure.

However, you may be wondering how they differ — and which is more beneficial. This article compares and contrasts flaxseed oil and fish oil so you can determine which is the best option for you.


What exactly is flaxseed oil?

The flax plant (Linum usitatissimum) is a centuries-old crop that has been grown since the dawn of civilization.

It was first employed in the United States to create fabric for clothes and other textile goods.  The flax plant produces nutritious seeds known as flax seeds.

Cold pressing ripened and dried flax seeds yields flaxseed oil. Linseed oil is another name for this oil.

Flaxseed oil has numerous applications. It is commercially available in both liquid and capsule form.

Numerous studies have linked flaxseed oil to significant health benefits, which are most likely due to its high content of heart-healthy omega-3 fatty acids.

What exactly is fish oil?

Fish oil is one of the most widely used nutritional supplements on the market.


It’s made by extracting oil from fish tissue.

Supplements are typically made with oil extracted from fatty fish like herring, mackerel, or tuna, which are high in omega-3 fatty acids.

The American Heart Association (AHA) recommends eating a variety of fatty fish at least twice a week to reap the benefits of omega-3 fatty acids for heart health (5Trusted Source).

Nonetheless, many people fall short of this recommendation. Fish oil supplements can help you get enough omega-3 fatty acids, especially if you don't eat a lot of seafood.

Fish oil supplements typically contain 1,000 mg of omega-3 fatty acids, which is equivalent to a 3-ounce (85-gram) serving of fatty fish.

Much like flaxseed oil, omega-3 fatty acids appear to be responsible for many of the benefits of fish oil. Numerous studies have linked fish oil to improved heart disease markers.

In fact, certain fish oil supplements are frequently prescribed by doctors to lower blood triglyceride levels.


Comparison of Omega-3s

Omega-3 fatty acids are essential fats, which means you must get them from food because your body cannot produce them.

They've been linked to a variety of health benefits, including a lower risk of heart disease, reduced inflammation, and improved mood.


Fish oil and flaxseed oil both have high levels of omega-3 fatty acids.

The primary omega-3 fatty acids found in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The amount of EPA and DHA in a typical fish oil supplement varies depending on the supplement and brand.

Flaxseed oil, on the other hand, contains the omega-3 fatty acid alpha-linoleic acid (ALA). EPA and DHA are primarily found in animal foods such as fatty fish, whereas ALA is primarily found in plants.

Adult women require 1.1 grams of ALA per day, while adult men require 1.6 grams per day. Flaxseed oil contains 7.3 grams of ALA per tablespoon (15 mL), which far exceeds your daily requirements

However, unlike other types of fat, ALA is not biologically active and must be converted to EPA and DHA before it can be used for anything other than storing energy (14Trusted Source).

While ALA is still an essential fatty acid, EPA and DHA have been linked to a plethora of additional health benefits. Furthermore, the conversion of ALA to EPA and DHA in humans is quite inefficient.

According to one study, only 5% of ALA is converted to EPA and less than 0.5 percent of ALA is converted to DHA in adults.


Benefits sharing

While fish oil and flaxseed oil are not the same, they may share some health benefits.

Heart disease is the leading cause of death worldwide Many studies have found that flaxseed oil and fish oil may both be beneficial to heart health.

Supplementing with these oils, in particular, has been shown to lower blood pressure levels in adults, even in small doses.

Furthermore, fish oil supplements have been strongly linked to lower triglycerides.

Furthermore, supplementing with fish oil improves HDL (good) cholesterol and may reduce blood triglycerides by up to 30%.

When used as a supplement, flaxseed oil may also help to lower cholesterol levels. Flaxseed oil has been proven in certain trials to be useful in lowering LDL (bad) cholesterol and increasing healthy HDL cholesterol.


Healthy skin

Flaxseed oil and fish oil are good for your skin since they contain omega-3 fatty acids.

Numerous studies have indicated that fish oil supplements can help with a variety of skin conditions, including dermatitis, psoriasis, and UV-induced skin damage.

Similarly, flaxseed oil may help with a variety of skin conditions. For example, ingesting flaxseed oil for 12 weeks increased skin qualities like sensitivity, moisture, and smoothness, according to a small study of 13 women.


Inflammation

Chronic inflammation has been related to a higher risk of diabetes and Crohn's disease. Controlling inflammation may help to alleviate the symptoms of certain disorders.

Because of its omega-3 fatty acid concentration, fish oil has been demonstrated in tests to have anti-inflammatory qualities. Fish oil, for example, has been linked to a reduction in the production of inflammatory indicators known as cytokines.

Furthermore, fish oil has been shown to reduce inflammation in chronic illnesses such inflammatory bowel disease, rheumatoid arthritis, and lupus in several trials. However, there is conflicting evidence on the effects of flaxseed oil on inflammation.

While some animal research have found flaxseed oil to have anti-inflammatory properties, human results have been inconsistent. To completely comprehend flaxseed oil's anti-inflammatory action in people, more research is required.


Specific flaxseed oil advantages

In addition to the health benefits it shares with fish oil, flaxseed oil may also help with gastrointestinal issues. Flaxseed oil has been demonstrated in studies to aid with both constipation and diarrhea. Flaxseed oil was found to have both laxative and antidiarrheal properties in an animal investigation.

Another study found that taking 4 mL flaxseed oil daily improved bowel regularity and consistency in dialysis patients with end-stage renal illness.


Specific advantages of fish oil

A number of different health advantages have been linked to fish oil. Fish oil, for example, has been demonstrated to help with the symptoms of depression, bipolar illness, and schizophrenia.

Fish oil may also aid in the treatment of behavioral issues in youngsters. Fish oil supplements have been related to a reduction in hyperactivity, attention, and aggression in young children in numerous studies.


Which is the superior oil?

Both fish oil and flaxseed oil boost health and have scientific evidence to back up their claims. While each oil has its own set of benefits, fish oil may have an edge when it comes to shared benefits.

This is likely due to the fact that only fish oil contains the active omega-3 fatty acids EPA and DHA.

Furthermore, ALA does not convert well to EPA and DHA. Because only a little amount of ALA is transformed into DHA and EPA, ingesting EPA- and DHA-rich fish oil is more likely to produce therapeutic advantages than flaxseed oil.

In addition, further high-quality studies supports fish oil's anti-inflammatory properties and its impact on heart disease risk factors including triglycerides and cholesterol levels.

Fish oil supplements, on the other hand, may not be suitable for everyone. Fish or shellfish proteins may be present in trace amounts in some fish oil supplements.

As a result, many fish oil supplements have a warning on the bottle that says, "Avoid this product if you are sensitive to fish or shellfish."

As a result, for those who are allergic to fish or shellfish, flaxseed oil may be a better option. Flaxseed may also be a better option for folks who maintain a vegetarian or vegan diet. However, alternative vegan omega-3 supplements, such as algal oil, are more effective.

BEST Flaxseed Omega IN IHERB

BEST OMEGA 3 SUPPLEMENT IN IHERB

Last Word

Fish oil and flaxseed oil provide similar health benefits, such as skin and blood pressure regulation.

Only fish oil includes the active omega-3 fatty acids EPA and DHA, which may aid with overall heart health, inflammation, and mental health problems. Flaxseed oil, on the other hand, has its own gastrointestinal benefits and may be a suitable approach to increase ALA omega-3 fatty acids for persons who are allergic to fish or follow a vegan diet.

In any case, it's best to check with your healthcare practitioner before attempting flaxseed oil or fish oil to boost your health.

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