Overview

With many Americans following a "low-fat" diet to avoid being overweight and doing their best to stay healthy, why is our nation still gaining so much weight? It's not too much fat in our diets (literally) killing us but too little of the "right" kinds of fat. Essential fatty acids, or EFA's, as found in flaxseeds, are required for our overall health, including proper fat metabolism, energy production, regulation of cell functions, and healing of tissues and injuries. Flaxseed, a "good" fat, can both help us stay fit and healthy, while unhealthy "bad" fats compromise our health and performance.

Usage

Amount: One to 3 Tbsp (15 to 45 ml) per day of the oil or up to three 1,000-mg capsules are typically found to be the most effective dosages.

Timing: Flaxseed should be consumed with food (i.e., separately with meals or in a protein drink or meal-replacement shake).

Tips: Flax oil can be used on salads and vegetables and actually tastes great. The seeds can be ground (in a coffee grinder) and mixed with water, juice, yogurt, cereals, or other foods.

Do not expose flaxseed oil to heat (i.e., cook with it) as this will break it down and destroy its beneficial properties.

Active people report that flaxseed supplements help them recover more quickly after workouts and help decrease post-workout muscle soreness. Researchers believe this effect may be because flaxseed has both antioxidant and anti-inflammatory properties. Researchers also believe flaxseed oil may increase the body's metabolic rate and help the body burn fat more quickly. Many athletes report that using flaxseed oil in their diets helps their sprains and bruises heal more rapidly. According to some findings, minor injuries can take only one-quarter of the healing time previously required.

Questions and Answers

Q.	What does the research on flaxseed oil show?
A.	Don't cut all the fat out of your diet so fast! Research on flaxseed oil and other essential fatty acids (EFA's) shows the type of fat matters as much as the quantity, and flaxseed oil is the good stuff. The evidence for positive health and performance effects from this oil is substantial. Your brain is 60% fat, mostly the omega-3 fatty acids like those found in flax, so not surprisingly, flaxseed oil is great for brain function. Flaxseed oil also controls inflammation, due to its antioxidant abilities, which makes it popular for athletic injury relief. Energy metabolism and fat burning in the body are also supported by flaxseed oil, making it a real boon for weight loss. Finally, flaxseed oil regulates prostaglandins, which are hormone-like substances that support the immune system as well as reproductive and nervous systems.
Q.	Could any other supplements make flaxseed oil even more effective?
A.	Some flaxseed oil products are blends of oils such as borage that are high in omega-6 fatty acids. Flaxseed oil is the world's richest source of omega-3 fatty acids (also called alpha-linolenic acid or LNA), while borage oil is the world's richest source of omega-6 fatty acids (also called gamma-linolenic acid or GLA). Both of these types of fatty acids work together synergistically in the body to balance hormone levels and control allergic reactions, inflammation, pain, and swelling. For best results, take EFA's with meals since they're best absorbed with food.
Q.	What's the most common amount of flaxseed oil used to achieve optimal results?
A.	The most common dose is up to three 1,000-mg capsules or 1 to 3 Tbsp (15 to 45 ml) per day of the oil.
Q.	Can too much flaxseed oil cause any side effects—is it safe?
A.	There is no way to overdose on flaxseed oil since it is simply a fat. Our bodies store it or get rid of it. However, there is some risk from rancid (oxidized) oil, which causes excessive free-radical production in the body. Be sure to buy your flaxseed oil in opaque containers, keep it refrigerated at all times, or buy it in capsules since any exposure to light, heat, air, or metal can cause oxidation. Antioxidants help our bodies control any free radicals from oxidized oil and may be consumed with the oil.
Q.	Can I get the same effects of flaxseed oil by eating regular flaxseed oil-containing whole foods?
A.	One added benefit of flaxseed oil is that it tastes relatively good and makes an excellent dressing on foods. You can also grind up the seeds in a coffee grinder and use the meal in your sports drinks, cereal, or other foods. However, there are several issues with this approach: if you don't use the ground seeds immediately, the fats will oxidize (go rancid) and become free-radical generators in your body. Also, while you do get additional fiber by eating the ground seeds, the oils are still largely locked up inside the seed and are not as available to your body. Then, there's the taste issue: ground or whole flaxseeds have a glue-like texture, which just doesn't taste all that great and turns your smoothies into cement. So, we suggest sticking with the oil or capsules.

Safety Information

Safety:
If you are using or considering using prescription drugs, please consult with your practitioner about possible contraindications with flaxseed.

Toxicity:
None known.

Bans and Restrictions:
None reported.

References

Cunnane, S.C., et al., "High Alpha-Linolenic Acid Flaxseed (Linum usitatissimum): Some Nutritional Properties in Humans," Br J Nutr 69.2 (1993) : 443-53.

Cunnane, S.C., "Nutritional Attributes of Traditional Flaxseed in Healthy Young Adults (see comments)," Am J Clin Nutr 61.1 (1995) : 62-8.

Jenkins, D.J., et al., "Health Aspects of Partially Defatted Flaxseed, Including Effects on Serum Lipids, Oxidative Measures, and Ex Vivo Androgen and Progestin Activity: A Controlled Crossover Trial," Am J Clin Nutr 69.3 (1999) : 395-402.