Flax Seed vs Fish Oil: What’s the difference?

Fish Oil is one supplement that has incredible benefits due to the Omega-3 Fatty Acids, but it tends to have terrible side effects. No one wants to take a pill that leaves a fish taste in your mouth hours later! It’s difficult for me to recommend it to my patients, because I know how un-appealing it can be. As an alternative, I love adding Flax Seed to meals, because it also contains Omega-3’s. However, there’s debate over what’s more beneficial: adding flax seed to your diet, or taking a fish oil pill.  I want to break it down for you…

Understanding Omega-3 Fatty Acids

• Omega-3 Fatty Acids are basically a collection of fatty acids, including EPA (eicosapentaenic acid), DHA (docosahexanoic acid), and ALA (alpha-linolenic acid). EPA and DHA are found in fish, and ALA is found in plants. Omega-3’s are healthy fats, and have numerous benefits. 

Benefits of Omega-3 Fatty Acids

• Omega-3’s are incredibly beneficial for your heart health.
  • Lower triglycerides in the blood, which decrease the risk of cardiovascular disease
  • Lower cholesterol, which decreases the risk for heart attack and stroke
  • Decrease the risk of arrhythmias (abnormal heart beats)
  • Can prevent blood clots from forming, which decreases the risk of heart attack and stroke
• Omega-3’s can also reduce inflammation, fight wrinkles, ease joint pain, and improve memory (research suggests that they might even protect against Alzheimer’s Disease!)

Flax Seed vs Fish Oil: What’s the difference?

• They both contain Omega-3 fatty acids, but different types
  • Fish Oil contains EPA and DHA
    • One serving of Fish Oil (~2 capsules Nature Made) = 720 mg Omega-3
  • Flax Seed contains ALA
    • One serving of Flax Seed (~2 Tbsp) = 2400 mg Omega-3

• Yes, Flax Seed has a higher amount of Omega-3 Fatty Acids, but here’s the catch: In order for ALA to be beneficial, it needs to be converted to EPA and DHA in your system. Since Fish Oil already contains EPA and DHA, Flax Seed has less “Omega-3 Power” as I like to call it.

With that said, there is still the issue of taste and personal preference. The bottom line is — if you don’t like the side effects of something, chances are you’re not going to take it. And I don’t blame you!

Solution

This is a situation in which I would choose food over medication! Even though Flax Seed has less Omega-3 Power, studies have shown that when you’re taking the proper serving of flax seed a day (2 tablespoons), enough of it will get converted to EPA to give you those benefits.

*Tip: I sprinkle flax seed over just about anything! It’s odorless and tasteless. You can add it to cereal, grains, rice, or shakes.

Now all that’s left is the DHA….

Well, DHA supplements exist over the counter (OTC)! You can take a plain DHA supplement along with incorporating Flax Seed into your diet, and your benefits are matched, sans fish-burps.

Dr. Mona