Table of ContentsView AllTable of ContentsUsesSide EffectsPrecautionsDosageToxicityInteractionsHow to StoreSimilar SupplementsSources & What to Look ForFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Uses
Side Effects
Precautions
Dosage
Toxicity
Interactions
How to Store
Similar Supplements
Sources & What to Look For
Frequently Asked Questions
Flaxseed oil is made from ground and pressedflaxseeds, traditionally used aslaxativesand for wound healing.Flaxseed oil contains many active compounds that are thought to provide benefits, including:
Purported flaxseed oil benefits include lowering inflammation, preventing heart disease, and promoting digestive health.
This article discusses the evidence for these and other possible health benefits, along with side effects to be aware of and precautions to take when adding flaxseed oil to your diet.
Supplement FactsActive ingredients:Alpha-linolenic acid, fiber, lignans, linoleic acidAlternate names:L. usitatissimum, linseed oilLegal status: Over-the-counter (OTC) supplement in the United StatesSuggested dose:1,000 milligrams (mg) dailySafety considerations:Not recommended for pregnancy or breastfeeding
Supplement Facts
Active ingredients:Alpha-linolenic acid, fiber, lignans, linoleic acidAlternate names:L. usitatissimum, linseed oilLegal status: Over-the-counter (OTC) supplement in the United StatesSuggested dose:1,000 milligrams (mg) dailySafety considerations:Not recommended for pregnancy or breastfeeding
Uses of Flaxseed Oil
Evidence supports some of flaxseed’s many purported health benefits.
Reduce Inflammation
Because flaxseed oil contains omega-3 fatty acids, it’s commonly thought to reduceinflammation. However, studies in humans have yielded mixed results.
One analysis of multiple human studies found flaxseed contained compounds helpful for reducingC-reactive protein(aninflammation marker) in some study participants who experiencedexperienced obesity. It didn’t seem beneficial in patients who did not have obesity. The analysis suggests that flaxseed oil may affect people differently; therefore, more research is needed to determine its effects on inflammation in the general population.
In another meta-analysis (collection) of 12 studies, flaxseed oil was shown to decrease two inflammatory markers called interleukin-6 (IL-6) and malondialdehyde (MDA).Inflammatory markers show what is occurring in the body, so reduced levels suggest less inflammation or swelling. Flaxseed oil had no significant effect on other markers of inflammation, however.
The bottom line is that more study is needed to confirm flaxseed oil’s effects on decreasing inflammation.
Natural Ways to Fight Inflammation
Promote Heart Health
The American Heart Association recommends incorporating polyunsaturated fats, like flaxseed oil, into your diet. Eating moderate amounts of these healthy fats is correlated with a lower risk of heart disease.
Studies have found that flaxseed oil supplements can increase levels of omega-3 fatty acids in the body, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
EPA and DHA are essential compounds for promoting a healthy heart and preventing heart disease. ALA is a primary component of flaxseed oil converted to EPA and DHA in the body.
Further clinical trials are needed to support its use for heart health.
Omega-3s and Your Heart
Improve Gut Health
Flaxseed oil has laxative properties. A study of 50 patients on hemodialysis (a treatment that filters waste and water from the blood) showed that daily flaxseed oil supplementation relievedconstipation.
A study of 75 people withulcerative colitis, a type ofinflammatory bowel disease (IBD), found that flaxseed and flaxseed oil helped reduce inflammatory markers, disease severity, blood pressure, andwaist circumference.
While flaxseed may benefit the gut, more human studies are needed to confirm these results.
Using Flaxseed for Gastrointestinal Issues
Additional Uses
In addition to the potential health benefits listed above, some people may use flaxseed oil for the following:
It’s important to note that more research is needed before flaxseed oil can be routinely recommended for any of these uses. There is currently very little evidence to support flaxseed oil supplementation for these conditions.
What Are the Side Effects of Flaxseed Oil?
Your provider may suggest flaxseed oil for heart health, stomach complaints, or other reasons. However, consuming a supplement like flaxseed oil may cause side effects. These side effects may be common or severe.
Common Side Effects
When taken in the right doses and in the short term, flaxseed oil is usually safe for most adults. Possible side effects include:
Severe Side Effects
Rarely, flaxseed may cause intestinal blockage, but flaxseed oil doesn’t seem to carry this risk.Allergic reactions are also possible.
Avoid flaxseed oil if you are:
Ask your healthcare provider if a flaxseed oil supplement is right for you.
Dosage: How Much Flaxseed Oil Should I Take?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
There are no standard dosing guidelines for flaxseed oil dosage. The recommended dose varies based on the manufacturer.
The dose of flaxseed oil is often calculated based on the ALA content and advertised as milligrams of omega-3. Many studies used a dose of 1,000 milligrams (mg) of flaxseed oil omega-3 fatty acids.
Recommended daily values of ALA are 1,100 mg for people assigned female at birth and 1,600 mg for people assigned male at birth.To achieve these levels, many manufacturers suggest 1 or 2 tablespoonfuls of liquid flaxseed oil daily. Note that the amount of ALA in 1 tablespoon of flaxseed oil is close to 7,000 mg.However, the body can only convert about 10% of this into usable omega-3 fatty acids like EPA and DHA.
However, even if supplements are independently tested, it doesn’t mean they are necessarily safe for all or effective in general. Therefore, talking to your healthcare provider about any supplements you plan to take and checking in about potential interactions with other supplements or medications is important.
What Happens If I Take Too Much Flaxseed Oil?
There seems to be little risk for flaxseed oil toxicity, but taking too much flaxseed oil may increase the risk of side effects.
Taking flaxseed oil with medications that slow down blood clotting (like aspirin, diclofenac, or warfarin) may increase the risk of bleeding and bruising.
Taking flaxseed oil with medications that lower cholesterol levels, such as Crestor (rosuvastatin), Lipitor (atorvastatin), or Zocor (simvastatin), may have additive effects, meaning it can increase the effects of the medication.
It is essential to carefully read a supplement’s ingredients list and nutrition facts panel to learn which ingredients are in the product and how much of each ingredient is included. Please review this supplement label with your healthcare provider to discuss potential interactions with foods, other supplements, and medications.
How to Store Flaxseed Oil
Liquid flaxseed oil typically comes in dark bottles to protect it from light, and often needs to be refrigerated after opening. Check the packaging to see when to discard it. Some products will only last six to eight weeks after opening.
Fish oil is another popular supplement that containsomega-3 fatty acidsand may be taken for heart health.Studies have shown that flaxseed oil has similar heart-protective properties as fish oil. Because it comes from a plant rather than an animal source, flaxseed oil is a helpful alternative for people who follow a vegan or vegetarian diet.
Some other popular supplements touted for heart health include:
Sources of Flaxseed Oil & What to Look For
Flaxseed oil is available commercially in liquid and capsule form.
Food Sources of Flaxseed Oil
You may find flaxseed oil in the refrigerated section of your health food store or on store shelves. Some brands add antioxidants to make their products shelf stable, meaning they don’t need refrigeration until opened.
Fresh flaxseed oil has a mild, nutty aroma reminiscent of sunflower or sesame seeds and tastes crisp and mildly nutty. Oil that is cloudy, smells fishy or like fried oil, or has a bitter or burnt flavor is rancid and should not be used. If you notice this or the product is past its expiration date, throw it out.
Here are some ways to use it:
Flaxseed oil is also a common additive in commercially available foods.
Flaxseed Oil Supplements
Supplements are available as softgel capsules.
Summary
Flaxseed oil, made from ground flaxseed, is widely credited with aiding inflammation, gut health, and heart health. Science offers some support for these claims, but flaxseed oil is not a miracle cure for any condition.
When taken in the right dose, flaxseed oil has few side effects. It can be added to juice, salads, smoothies, body cream, or your hair.
If you’re pregnant, breastfeeding, have an upcoming surgery or have a bleeding disorder, you should consult your healthcare provider before trying this supplement.
In small doses, flaxseed oil should not have any side effects. However, taken in larger quantities, flaxseed oil can have a laxative effect.If you decide to supplement with flaxseed oil, start with just a little to see how it affects your digestion. Then gradually increase the amount you take and watch for side effects.
In small doses, flaxseed oil should not have any side effects. However, taken in larger quantities, flaxseed oil can have a laxative effect.
If you decide to supplement with flaxseed oil, start with just a little to see how it affects your digestion. Then gradually increase the amount you take and watch for side effects.
Yes and no. Flaxseed oil can be added to smoothies, used in salad dressings, or drizzled on vegetables after cooking. But you should not heat flaxseed oil, or it will become rancid, lose its nutritional properties, and taste bitter.
22 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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