Flaxseed Oil and Fish Oil: What’s The Difference?
Omega-3 supplements, including flaxseed oil and fish oil, have gained popularity over the years for their incredible anti-inflammatory benefits. They can support your heart, brain, skin, and overall health. But which one should you choose?
There are some differences between flaxseed oil and fish oil, which you should be aware of before picking the right supplement. You need to consider their composition, health benefits, nutrition content, environmental impact, bioavailability, absorption, and side effects. Read on to learn more about these aspects of flaxseed oil and fish oil supplements and find out which one is right for you.
What Are The Differences Between Flaxseed Oil and Fish Oil?
Flaxseed oil and fish oil are both omega-3 oils. Omega-3 fatty acids are essential fats that play a crucial role in brain function, heart health, skin health, and inflammation regulation. While both oils provide omega-3s, they do so in different forms—flaxseed oil contains alpha-linolenic acid (ALA), a plant-based omega-3 that the body must convert into the more active forms, EPA and DHA, found in fish oil. Fish oil, on the other hand, provides EPA and DHA directly, making it a more efficient source of these critical fatty acids. Understanding these differences can help determine which oil is better suited for individual health needs.
What Is Flaxseed Oil?
Flaxseed oil comes from the flax plant, which has been an ancient crop used for thousands of years (1). In the US, it was first used for clothing and textiles, but eventually, its nutritional benefits were discovered by using its seeds.
Flaxseed oils are made by cold-pressing ripened and dried flaxseeds. It is a popular vegan omega-3 supplement used in both liquid and capsule forms.
What Is Fish Oil?
Fish oil supplements are the most popular omega-3 supplements out there, and they are used for their anti-inflammatory benefits. It is made by extracting oil from fatty fish, such as mackerel, herring, and tuna (2). These fish are particularly rich in omega-3 fatty acids.
While eating oily fish is a great way to improve your omega-3 levels, supplementation can add additional anti-inflammatory benefits. Most fish oil supplements contain about 1,000 mg of omega-3 fatty acids per dose, which is about the same as eating a 3-ounce fatty fish (3). Most people don’t eat fish daily, and some don’t even like it. Supplementation is a great way to improve your levels.
So, how does fish oil compare to flaxseed oil? Which one is better? In the next section, you will learn about the composition of each, and then we go over their benefits to better understand the differences between flaxseed oil and fish oil.
Omega-3 Fatty Acid Composition
One of the key differences between flaxseed oil and fish oil is the type of omega-3 fatty acid it contains. Omega-3 fatty acids are essential polyunsaturated fats that are anti-inflammatory and support heart, brain, and overall health. There are different types of polyunsaturated fatty acids: EPA, DHA, and ALA.
Flaxseed Oil’s Omega-3s (ALA)
Flaxseed oil contains alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, which is found in flaxseeds, chia seeds, hemp seeds, walnuts, and other plant sources. ALA is an essential fatty acid, which means that your body can’t make it by itself, you need to get it through food (3).
However, ALA is not bioavailable to your body. It needs to be converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are more bioactive forms of omega-3s. Unfortunately, this conversion process is inefficient. Only a small percentage of ALA gets converted into EPA and even less into DHA (4, 5).
Flaxseed oil is still a great dietary omega-3 option, especially for those who are vegetarian, vegan, allergic to fish, or seeking plant-based options for any reason. However, it may not cover all your needs, or you may need to take more to experience the full benefits.
Fish Oil’s Omega-3s (EPA & DHA)
Fish oil, on the other hand, is a fantastic source of both EPA and DHA, which are bioavailable forms of omega-3s and are readily available for your body to use without having to convert it. This means nothing is lost, your body can use what you intake (3, 4, 5).
EPA and DHA both play a critical role in reducing inflammation. They support the cardiovascular system, contribute to brain health and mental health, and promote overall well-being. Though algae oils are a plant-based option that also contains EPA and DHA, the amount in them is much lower. Fish oil is the best way to meet your EPA and DHA needs without having to take too many pills or break your budget.
Health Benefits
Both flaxseed oil supplementation and fish oil supplementation have health benefits. While they provide omega-3s in different forms, they each contribute to overall wellness in significant ways.
Shared Health Benefits
One of the major health benefits both these dietary supplements share is cardiovascular health. This is important since heart disease is a leading cause of death in the United States and worldwide (6).
Various studies found that both flaxseed oil and fish oil supplements may help to reduce blood pressure levels (7, 8, 9, 10). Other research has linked them to improved cholesterol and triglyceride levels (11, 12, 13, 14). Improving these factors is critical for supporting a healthy heart and reducing cardiovascular disease risk.
Flaxseed oil and fish oil both offer anti-inflammatory properties. This can help to reduce the production of inflammatory cytokines and other inflammatory chemicals and decrease chronic inflammation (15, 16, 17). As a result, they may help to reduce the risk and improve inflammatory conditions, including inflammatory bowel disease and rheumatoid arthritis (18).
Moreover, they both may benefit your skin health. According to a 2018 research published in Marine Drugs, fish oil supplementation may help to improve wound healing, offer skin protection, and reduce skin disorders (19). According to a 2011 study published in Skin Pharmacology and Physiology, using flaxseed oil for 12 weeks may be beneficial for skin hydration and smoothness (20).
Flaxseed Oil Benefits
Specific benefits of flaxseed oil that are not shared with fish oil include laxative and anti-diarrheal effects (21). According to a 2015 study published in the Journal of Renal Nutrition, flaxseed oil has helped stool consistency and bowel regularity in patients with end-stage renal disease (22). Using flaxseed supplements may be a great option if you are dealing with constipation, diarrhea, or symptoms of irritable bowel syndrome (IBS).
Fish Oil Benefits
Specific benefits of fish oil not shared with flaxseed oil include brain and mental health support. Various studies have found that using fish oil may help to improve symptoms of various mental health conditions, including depression, anxiety, bipolar disorder, and schizophrenia (23, 24, 25, 26).
It may also help to improve symptoms of developmental coordination disorder (DCD), attention-deficit/hyperactivity disorder, and autism (27, 28, 29, 30). Finally, it may also support cognitive function and reduce cognitive impairments and neurodegeneration (31, 32, 33, 34).
Nutritional Value
While both flaxseed oil and fish oil provide omega-3 fatty acids and can contribute to a healthy diet, they differ in their nutritional composition and how the body utilizes them. Flaxseed oil is a rich source of alpha-linolenic acid (ALA), a plant-based omega-3, whereas fish oil contains the more bioavailable forms of omega-3, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Since the body’s ability to convert ALA into EPA and DHA is limited, fish oil is often considered a more efficient source of omega-3s.
Flaxseed Oil Nutrients
Flaxseed oil is a nutrient-rich plant-based oil. It is high in the essential fatty acid ALA, which your body can convert into EPA and DHA to offer anti-inflammatory, heart health, and brain-supporting benefits. It is, however, less effective than getting EPA and DHA directly from fish oil supplements. However, compared to EPA and DHA, ALA is largely understudied, so we may not fully understand its role. ALA is the predominant form of omega-3 in the North American diet, so it shouldn’t be discounted (4, 5).
Unlike fish oil supplements, flaxseed oil contains lignans. These are plant compounds that offer anti-oxidant properties that may help to lower your risk of cancer (35, 36). Flaxseed oil is also a great source of dietary fiber and can support gut health (37).
Fish Oil Nutrients
Fish oil supplements are high in EPA and DHA, which are bioavailable forms of omega-3 fatty acids. Unlike ALA in flaxseed oil, omega-3s in fish oil don’t need to be converted. They are ready for your body to use to help lower inflammation, improve heart health, aid mental health, and support cognitive function (17, 9, 10, 11, 13, 24, 34).
However, compared to flaxseed oils, fish oil supplements don’t contain fiber, lignans, and antioxidants. Flaxseeds offer a broader range of plant-based compounds, while fish oil supplements are more bioavailable.
Environmental and Dietary Considerations
When choosing between flaxseed oil and fish oil, sustainability and dietary preferences play a role. Flaxseed oil is a plant-based, eco-friendly option that doesn’t contribute to overfishing or harm marine ecosystems. It’s also suitable for vegans and vegetarians. Fish oil, while more bioavailable, raises concerns about overfishing and marine biodiversity. Opting for sustainably sourced fish oil or algae-based omega-3s can help reduce environmental impact while still providing essential EPA and DHA.
Flaxseed Oil and Sustainability
Flaxseed oil may be a better option if you are concerned about environmental impact. It is an ethical and sustainable form of omega-3 compared to fish oil supplements. As a plant-based option, it doesn’t contribute to overfishing and doesn’t impact our marine ecosystem.
Flax cultivation is relatively simple compared to fish oil with a lower overall environmental footprint. It can be grown organically without the use of pesticides (38). It is a plant-based option that is suitable for vegans and vegetarians and doesn’t harm animals.
Fish Oil and Sustainability
Though fish oil supplements beat flaxseed oil when it comes to bioavailability, there are some environmental concerns you may want to consider. Since it comes from fish sources, cultivating and making fish oil supplements may contribute to overfishing, the depletion of marine life, and the disruption of ocean ecosystems. It may be a threat to the lives of certain fish populations, including sardines, anchovies, and mackerel (39).
Some fish oil supplements are made from fish from fisheries, which may be a more sustainable option. Additionally, if you are choosing to use fish oil supplements, you may look for certifications from organizations such as the Marine Stewardship Council (MSC) or Friend of the Sea (FOS) that can help ensure ethical and sustainable fish oil production and reduce harm to marine biodiversity (40). You may also choose algae-based omega-3 supplements, which are vegan forms of omega-3 made from algae and, similarly to fish oil, contain EPA and DHA.
Absorption and Bioavailability
Absorption and bioavailability are other factors you need to consider when looking at the differences between flaxseed oil and fish oil and deciding between the two.
Flaxseed Oil Absorption
As you know, flaxseed oil contains ALA, which your body has to convert into EPA and DHA to receive the benefits of omega-3s. Unfortunately, this process is inefficient and only a small percentage of the ALA will get successfully converted (4, 5).
Additionally, age, genetics, metabolic disorders, and other health conditions can further decrease this conversation rate. If you are looking for maximum bioavailability and absorption, fish oil may be a better option to get omega-3 benefits directly.
Fish Oil Absorption
Unlike flaxseed oil, fish oil supplements such as cod liver oil contain EPA and DHA, which don’t require conversion. It is highly bioavailable, and your body can use it right away. This makes fish oil a more efficient and quicker way to get the benefits of omega-3s (4, 5).
Fish oil supplements offer superior absorption and bioavailability. It is commonly recommended as the number one omega-3 choice for both immediate and long-term benefits. If you are a vegan or vegetarian, you may try algae oil for similar EPA and DHA benefits.
Side Effects and Considerations
Both of these dietary supplements are generally well tolerated, but some people do experience side effects.
Flaxseed Oil Side Effects
Some people may experience bloating, gas, diarrhea, or other digestive issues, especially when taken in small amounts. Because flaxseed oil is high in calories, when used too much, it may contribute to unwanted weight gain.
Most importantly, because ALA is a mild coagulant, it may negatively interact with blood-thinning medications. If you are using warfarin, other coagulants, or other medications, consult your healthcare provider before taking flaxseed oil supplements to avoid any issues.
Fish Oil Side Effects
Fish oil supplements are also generally safe and well-tolerated. Some people complain about a fish aftertaste. Burping, nausea, digestive discomfort, and loose stools are also potential side effects, especially in high doses.
Just like ALA, EPA and DHA also have blood thinning effects and may interact with anticoagulants. In high doses, it may cause a significant drop in blood pressure, which can be a problem if you have low blood pressure. Fish oil is the best when used in moderation. If you are using blood thinning medication, medication for blood pressure, or other medications, consult your healthcare provider before taking flaxseed oil supplements to avoid any issues.
Should You Take Flaxseed Oil or Fish Oil Supplements?
Flaxseed oil offers a plant-based alternative to fish oil, with a focus on heart health and fiber content, but requires conversion for optimal omega-3 intake. Fish oil is a more direct source of omega-3s (EPA and DHA) and provides immediate benefits for brain and heart health, although it may have environmental considerations.
The best option for you depends on dietary preferences, health goals, and environmental concerns. You can even use the combination of both if that works best for you. Remember to always consult your healthcare provider before using any new supplement.
If you need support choosing the right omega-3 supplement, reach out to us, one of our practitioners would be happy to help. If you are dealing with chronic symptoms or complex health issues, our practitioners can help you find the root cause of your issues, address these underlying imbalances naturally, and regain your health and well-being. We invite you to set up an appointment with our office here.