Both flaxseed oil and fish oil supplements are sources of omega 3 fatty acids. Omega 3 fatty acids have many known benefits, including reduced risk of cardiovascular disease, diabetes, certain types of cancer, glaucoma, and stroke. This nutrient is essential for the functioning of the body, but our body cannot produce it ourselves. Therefore, it is necessary to obtain sufficient omega-3 fatty acids from external sources as well.
This article describes the differences between flaxseed oil and fish oil and the various advantages and disadvantages that can help you make more informed decisions quickly about which of these is right for you.
Are These Supplements Safe?
According to the National Institutes of Health, the side effects experienced by users of fish oil supplements, if any, are usually mild. These side effects include unpleasant taste, bad breath, headaches, and gastrointestinal symptoms. This can include symptoms such as nausea, diarrhea, and heartburn.
Regarding possible drug interactions, keep in mind that fish oil supplements can interfere with the medications that many Americans take to prevent blood clotting. If you are taking any of these medications, or if you are allergic to seafood, it is important to consult your doctor before you start taking omega 3 supplements.
When it comes to the safety of flaxseed oil supplements, according to the Mayo Clinic, these supplements are also generally considered safe. However, they report that users may experience a variety of gastrointestinal symptoms if they overdose and lack adequate fluid intake. These symptoms include bloating, gas, and diarrhea.
The National Institutes of Health (NIH) also advises that these supplements should not be taken during pregnancy. This is because studies suggest that taking flaxseed oil late in pregnancy may increase the risk of preterm birth.
Mayo Clinic states that, like fish oil supplements, flaxseed oil may also have negative interactions with some drugs. Doctors before starting these medications, especially if you are taking medications to control diabetes, as they can reduce blood clotting, lower blood pressure, and adversely affect flaxseed oil supplements. It is important to consult with.
How much do you need to take?
The tricky thing about these supplements is that none of them have a standard recommended dose. For your safety, we recommend that you read the label of the supplement you choose to buy and take only the recommended dose.
Whether you are taking fish oil or flaxseed oil supplements, it is advisable to consult your doctor to determine the dosage that is right for you. They may be able to work with you to come up with the right dose, which may help prevent unwanted side effects.
If you are interested in researching a particular brand of omega 3 supplements, you can use the National Institutes of Health’s Dietary Supplement Label Database.
Linseed oil and fish oil
Before getting into the various benefits of fish oil and flaxseed oil supplements, it is important to have a basic knowledge of omega-3 fatty acids.
There are three types of omega 3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and α-linolenic acid (ALA). EPA and DHA are mainly derived from fish, and ALA is mainly derived from plant sources such as flaxseed and walnut. This means that if you choose a fish oil supplement you will get DHA and EPA, and if you choose a flaxseed oil supplement you will get ALA.
Benefits of fish oil
Fish oil supplements usually contain oils extracted from fatty fish such as herring, tuna, and anchovy. Omega 3 in fish oil is very important for our heart health. You can reduce the risk of cardiovascular disease and blood clots. It also helps reduce high blood pressure, which is common in adults in the United States.
They can also help reduce high cholesterol and plaque formation in your arteries. It also reduces the risk of sudden cardiac death, which occurs when the heart is not pumped irregularly or effectively, and prevents blood from being pumped to the remaining critical organs as intended.
These supplements may also have benefits other than the heart. Studies have shown that it can reduce the risk of glaucoma, certain cancers, and certain mental disorders.
Some studies have also shown that including omega-3 fatty acids from fish oil in your lifestyle may lead to improved weight loss when combined with a healthy diet.
Benefits of flaxseed oil
As already mentioned, flaxseed oil contains a third type of omega-3 fatty acid, alpha-linolenic acid (ALA). What the body does with ALA is very interesting. It actually converts it to the omega-3 fatty acids DHA and EPA found in fish oil.
However, it is important to note that the body is not very efficient at converting ALA to DHA and EPA. This means that the benefits of ALA may not always be the same as the benefits of just taking DHA and EPA. Studies on whether taking flaxseed oil has the same heart benefits as fish oil appear to be generally mixed. Specifically, it is unclear whether flaxseed oil supplementation can lower cholesterol or reduce the risk of heart disease.
According to a study, flaxseed may help people with type 2 diabetes control their blood sugar levels, according to a study by the National Institutes of Health. However, it is important to note that these findings relate to flaxseed oil, not flaxseed oil. NIH states that it is unclear whether flaxseed oil will bring such benefits.
One of the great health benefits of flaxseed oil is its potential to fight cancer. Studies show that ingestion of flaxseed oil can cause cancer cell apoptosis or death as well as stop the growth of cancer cells in certain types of cancer. According to one study, the types of cancer that benefited from flaxseed oil intake included breast cancer, cervical cancer, leukemia, and melanoma.
Flaxseed oil or fish oil: which should I take?
There are several important things to consider when deciding whether to take flaxseed oil and fish oil supplements. As I have discussed, fish oil supplements are a great source of DHA and EPA. In contrast, flaxseed oil supplements provide ALA, which, although inefficient, results in the body converting back to DHA and EPA.
In addition, the benefits of fish oil have been studied more deeply than the benefits of flaxseed oil and appear to be more decisive overall. Fish oil supplements have been shown to offer numerous benefits, including reducing the risk of cardiovascular disease, glaucoma, certain cancers, and various mental health disorders.
In contrast, there is a lack of research on the benefits of flaxseed oil supplementation. While these supplements may have anti-cancer properties, the findings of additional benefits are generally mixed.
From a safety standpoint, these two supplements come out relatively evenly. Both are generally considered safe. However, both have interactions with various medications that need to be considered before starting the supplement.
If you’re trying to settle for an omega 3 supplement, it’s a good idea to try a fish oil supplement rather than a flaxseed oil supplement. Although fish oil has many proven benefits, flaxseed oil research is less convincing. Fish oil also has the advantage of providing EPA and DHA directly, so the body does not have to do any extra work to convert it.
If you choose to take fish oil supplements, be aware that overall you can quickly reduce your risk of various chronic illnesses with very minimal effort. As always, always check with your doctor before starting any supplements to prevent negative side effects and drug interactions.
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Linseed oil or fish oil: which is better?
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