“I want to take an omega-3 supplement, but I don’t like the idea of fish oil. I know that flax oil contains omega-3s. Can I take that instead?”

This is a common question. Some people are vegetarian and won’t eat fish products. Others suffer from allergies. Others still have discovered this less expensive option.

What is flax seed oil?

Flax seed oil, also known as linseed oil, is a nutritional supplement. It is rich in the essential fatty acid alpha-linolenic acid (ALA).

How do flax seed oil and fish oil supplements differ?

Fish oil contains the essential fatty acids DHA and EPA (see previous post), while vegetable oils like canola, flaxseed and olive oil only contain ALA.

There is plenty of evidence from research studies showing that consuming recommended amounts of DHA and EPA lowers triglycerides, reduces the risk of heart attack and stroke (for those with cardiovascular disease), slows the hardening of the arteries and lowers blood pressure. These are the Omega 3 benefits we’ve come to know and love.

There is only mixed evidence at best, of similar benefits from ALA. Simply put, flax doesn’t have the right omega 3 fatty acids necessary to produce these results.

Technically the body converts a fraction of the ALA from flax seed into DHA and EPA fatty acids, but this is extremely inefficient. It is unlikely that enough is converted to make much difference at all.

To put it another way, a person would need to drink gallons of flaxseed oil to achieve the same benefit as a nice cut of Atlantic salmon (and a glass of wine).

Can it help ease depression?

It doesn’t seem likely for the reason above. Remember also, that while the link between a deficiency of Omega 3s and depression is strong, there is less evidence that increasing Omega 3s will provide relief.