Fish Oil vs. Flaxseed—Are They Equal?

In Battle of Omega-3s, ALA Not Equivalent to EPA and DHA

Aug 23, 2009 James Cooper

Two popular omega-3 fatty acid sources are different. Fish oil can lower triglycerides, while flaxseed oil will not.

In answer to the question, Does flaxseed have the same benefits as fish oil? “The short answer is no,” according to Prescriber’s Letter, an authoritative health care providers’ journal. (July, 2009: pg 40)

Fish oil preparations offer eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Flaxseed preparations offer alpha-linolenic acid (ALA). EPA, DHA, and ALA are all omega-3 fatty acids. ALA is short-chain, the others are long-chain. These are essential fatty acids because the body cannot make them—they must come from dietary intake. The label “3” is from their chemical configuration: a double bond occurs on the third carbon.

EPA and DHA have been shown to lower blood triglycerides (simple fats that are a risk factor for heart disease). Defatted flaxseed has been seen to actually increase triglycerides in some cases. ALA from flaxseed can be converted to EPA and ALA in the body, but only in very small amounts.

Fish Oil Benefits

  • Fish oil has been shown to lower cardiovascular risk in some studies by nearly 25%. It can help control arrhythmias and reduce inflammation.

Flaxseed Benefits

  • A diet rich in ALA “may” reduce cardiovascular risk, according to Prescriber’s Letter. Such diets are rich in grains; the cardiovascular outcome benefits of flaxseed as a supplement have not been shown.
  • Flaxseed can lower low density lipoprotein cholesterol, LDL, the ‘bad’ cholesterol. Flaxseed provides a small amount of fiber, which many consider beneficial.
  • Flaxseed also contains phytoestrogens (estrogens from plants). Some believe phytoestrogens are useful for menopause symptoms. The benefits and risks of phytoestrogens have not been fully documented.
  • Studies of flaxseed supplements and diabetes have been mixed. In a study from India, flaxseed gum, a preparation used for baking, lowered fasting blood sugar and cholesterol. In a study from Canada, a high daily dose of flaxseed had no effect on blood glucose or insulin measures.

Nuts and Other Omega-3 Sources

Walnuts are good sources of ALA. Other nuts are not. Soybean oil and canola oil are good sources of ALA.

Consume Both

All three fatty acids are essential. Prescriber’s Letter recommends taking one gram of fish oil and one and a half to three grams ALA each day.

The use all of nutritional supplements should be discussed with one’s primary care provider. Interactions with prescription medications can be dangerous.

ALA Is Not Linoleic Acid

Alpha-linolenic acid sounds like linoleic acid, but there is a night-day difference. Linoleic acid is an omega-6 fatty acid, which may actually produce cardiovascular harm.

Mercury in Fish Oil?

Pregnant women and others worry about mercury in fish. That shouldn’t be a problem in fish oil nutritional supplements. Look at the label. It should say, “Mercury undetectable.” This means the level if any is less than the detectable amount, 0.1 part in a million units.

The India Study

The Canadian Study

The copyright of the article Fish Oil vs. Flaxseed—Are They Equal? in Nutrition is owned by James Cooper. Permission to republish Fish Oil vs. Flaxseed—Are They Equal? in print or online must be granted by the author in writing.
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