Both fish oil and flaxseed oils contain omega-3 fatty acids which have shown to be beneficial in lowering cholesterol in some studies. Aside from preference or cost, does either have an advantage in health benefits?

About Omega-3s

Omega 3 fatty acids are polyunsaturated fats which are essential for health. There are three main types found in the diet: alpha-linolenic acid (ALA), eicosapantaenoic acid (EPA) and docosanexaenoic acid (DHA). ALA is available in plant sources such as flaxseed, and is a precursor to the other two forms of omega 3’s. EPA and DHA are mainly found in oily fish and fish oil supplements.

The primary reason people choose omega-3 foods and supplements is because of its benefits to cardiovascular health. Both fish and flax oils have been linked with the lowering of cholesterol and blood pressure, and improved blood flow leading to decreased risk of heart attack and strokes.

Flaxseed

A new study has found that men given 150 milligrams of flaxseed lignans per day (about 3 tablespoons) had about a 10% decrease in cholesterol over the course of three months. The researchers, from Iowa State University’s Nutrition and Wellness Research Center (NWRC), did not find the same benefit in women. Although less than one would expect from cholesterol-lowering medications, lead author Suzanne Hendrich says that it may be of benefit for those who cannot tolerate or would prefer not to use a drug to control cholesterol levels.

Lignans in flax are the group of chemical compounds that are known for their protective health effects and lowering cholesterol. Most flax supplements in the U.S. are made of the flaxseed oil and not the lignans. The best method for receiving maximum benefit is to buy ground flaxseed and add it by the teaspoon or tablespoon to foods such as breads and cereals.

In addition to flaxseed, other plant sources of ALA omega-3s include walnuts and hempseeds. Healthy adults need about 800 to 1100 milligrams of ALA each day. Flaxseed oil contains 8 grams (8000 mg) of ALA per tablespoon.

Some doctors warn that pregnant women should not take flaxseed oil supplements because of the possibility that the estrogen in flax may interfere with the pregnancy.

Fish Oil

Because the body process to convert ALA is not efficient in some, and may decrease even further as we get older, many studies have found that direct intake of EPA and DHA in fish oil capsules to be more beneficial for cardiovascular protection as well as protection from other health concerns such as Alzheimer’s disease. he best marine sources of omega-3s are salmon, tuna, and sardines.

One of the possible downsides of omega-3 fish oil supplements is that they may contain contaminants. The FDA warns that due to the pollution of our oceans, fish and the supplements made from fish oils are at increased risk of becoming contaminated with mercury or PCB toxins. Another downside is the aftertaste from fish oil supplements, but a trick to handling this is to keep the supplements in the refrigerator or freezer.

For healthy adults, the recommendation is 300-500 mg per day of EPA and DHA combined.

An Alternative for Vegetarians

In one study of firefighters, the ALA in flaxseeds was enough to increase EPA levels with the consumption of 2.4 to 3.6 grams per day. However, DHA did not increase with those taking only flax. So what’s a vegetarian to do in order to get the requirement of DHA? An option for vegans are supplements derived from algae oil. Fish get their DHA by feeding on algae.