Flaxseed Oil Benefits: 6 Science-Backed Reasons to Use It Daily

Flaxseed oil has emerged as one of the most popular plant-based supplements, packed with omega-3 fatty acids and numerous health-promoting properties. Whether you’re looking to improve heart health, support your skin, or boost your overall wellness, understanding flaxseed oil benefits can help you make informed decisions about incorporating this nutritional powerhouse into your daily routine.

Extracted from ground flax seeds through a cold-pressing process, flaxseed oil (also called linseed oil or flax oil) retains the essential nutrients that make flax seeds so beneficial. Just one or two tablespoons daily can provide significant health advantages, making it an easy addition to any wellness regimen.

What Is Flaxseed Oil?

Flaxseed oil is a concentrated source of nutrients derived from the seeds of the flax plant (Linum usitatissimum). Unlike whole flax seeds, which contain fiber and lignans, flaxseed oil is primarily composed of healthy fats, particularly alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid.

The oil is typically golden or amber in color and has a mild, nutty flavor. It’s available in liquid form, capsules, and softgels, making it convenient for various uses and preferences. Because flaxseed oil is sensitive to heat and light, it’s usually sold in dark bottles and should be refrigerated after opening to maintain freshness and prevent oxidation.

1. Exceptional Source of Omega-3 Fatty Acids

One of the most significant flaxseed oil benefits is its exceptional omega-3 fatty acid content. A single tablespoon of flaxseed oil contains approximately 7,000-8,000 mg of ALA, making it one of the richest plant-based sources of omega-3s available.

Omega-3 fatty acids are essential fats that your body cannot produce on its own, meaning you must obtain them through diet or supplementation. While ALA is converted to the more active forms of omega-3s (EPA and DHA) at relatively low rates in the body, it still provides valuable health benefits on its own.

For individuals who don’t consume fish or seafood regularly, flaxseed oil offers an excellent alternative to help meet omega-3 requirements. The National Institutes of Health recommends adequate intake levels of 1,600 mg of ALA daily for adult men and 1,100 mg for adult women, amounts easily achieved with just a small serving of flaxseed oil.

Research indicates that omega-3 fatty acids support cognitive function, help maintain healthy cell membranes throughout the body, and play crucial roles in regulating inflammatory responses. These essential fats are also involved in hormone production and various metabolic processes.

2. Supports Cardiovascular Health

Among the most well-researched flaxseed oil benefits are its positive effects on heart health. Multiple studies have demonstrated that regular consumption of flaxseed oil can contribute to better cardiovascular function through several mechanisms.

Clinical research has shown that flaxseed oil supplementation may help reduce blood pressure levels, particularly in individuals with elevated readings. In one study, participants who consumed flaxseed oil daily experienced notable improvements in blood pressure compared to those taking other types of oils. This effect is particularly important because high blood pressure is a major risk factor for heart disease and stroke.

Flaxseed oil may also improve arterial elasticity, which naturally decreases with age. Flexible, elastic arteries are better able to adapt to changes in blood flow and pressure, reducing strain on the cardiovascular system. The omega-3 fatty acids in flaxseed oil help maintain the health and function of blood vessel walls.

Additionally, the anti-inflammatory properties of omega-3s can help reduce chronic inflammation in blood vessels, a key contributor to atherosclerosis and other cardiovascular conditions. By incorporating flaxseed oil into your diet, you’re taking a proactive step toward supporting long-term heart health.

3. May Help Reduce Inflammation

Chronic inflammation is linked to numerous health conditions, including heart disease, diabetes, arthritis, and certain cancers. The omega-3 fatty acids in flaxseed oil possess powerful anti-inflammatory properties that may help combat this underlying issue.

Research suggests that flaxseed oil can be particularly effective at reducing inflammation in specific populations. Studies have found that it may lower levels of C-reactive protein (CRP), a blood marker that indicates inflammation levels in the body, especially in individuals who are overweight or obese.

The anti-inflammatory effects of flaxseed oil work by influencing the production of inflammatory compounds called eicosanoids. Omega-3 fatty acids help shift the balance toward less inflammatory types of these compounds, potentially reducing overall inflammation throughout the body.

While individual responses may vary, incorporating flaxseed oil as part of an anti-inflammatory diet rich in fruits, vegetables, whole grains, and other healthy fats may provide synergistic benefits for managing inflammation and supporting overall health.

4. Promotes Digestive Health and Regularity

Flaxseed oil benefits extend to the digestive system, where it may help promote regularity and alleviate common digestive discomforts. Research has indicated that flaxseed oil can act as a natural lubricant for the digestive tract, making it potentially helpful for both constipation and diarrhea.

In studies involving individuals with constipation, flaxseed oil supplementation increased bowel movement frequency and improved stool consistency. The oil was found to be as effective as other commonly used remedies, but with the added benefit of providing essential fatty acids and supporting overall gut health.

The mechanism behind these digestive benefits isn’t entirely clear, but researchers believe that flaxseed oil may help soften stool and improve intestinal transit time. The healthy fats in the oil can also support the absorption of fat-soluble vitamins and other nutrients from your diet.

For those experiencing occasional digestive irregularity, starting with a small amount of flaxseed oil (such as one teaspoon) and gradually increasing to one tablespoon may help your digestive system adjust. However, if you have chronic digestive issues, it’s important to consult with a healthcare provider to rule out underlying conditions.

5. Enhances Skin Health and Appearance

Flaxseed oil benefits for female health and overall skin wellness have gained considerable attention, with both internal consumption and topical application showing promising results for skin improvement.

When taken orally, flaxseed oil may improve skin hydration, smoothness, and overall texture. Studies have found that women who supplemented with flaxseed oil for several weeks experienced significant improvements in skin moisture levels and reduced sensitivity to irritation. The essential fatty acids in flaxseed oil help support the skin’s natural barrier function, preventing moisture loss and protecting against environmental stressors.

The oil’s anti-inflammatory properties may also benefit individuals dealing with inflammatory skin conditions. Research on animal models has shown that flaxseed oil supplementation reduced symptoms associated with dermatitis, including redness, swelling, and itching. While more human studies are needed, these findings suggest potential benefits for various skin concerns.

When applied topically, flaxseed oil can serve as a natural moisturizer that absorbs relatively quickly without leaving an overly greasy residue. Some people incorporate it into their skincare routines by adding a few drops to their regular moisturizer or applying it directly to dry patches of skin.

The antioxidant compounds in flaxseed oil may also help protect skin cells from damage caused by free radicals and UV exposure, though it should not replace proper sun protection measures.

6. Potential Cancer-Fighting Properties

Emerging research suggests that flaxseed oil may have properties that could help inhibit cancer cell growth, though it’s important to note that most studies have been conducted in laboratory settings or with animal models, and more human research is needed.

Laboratory studies have shown that flaxseed oil may help slow the growth of certain types of cancer cells, including breast and colon cancer cells. In animal studies, flaxseed oil supplementation was associated with reduced tumor growth and decreased cancer spread in some models.

The potential anti-cancer effects of flaxseed oil may be attributed to several factors, including its omega-3 fatty acid content, anti-inflammatory properties, and the presence of compounds that can influence hormone metabolism and cell signaling pathways.

While these preliminary findings are encouraging, it’s crucial to understand that flaxseed oil should not be considered a cancer treatment or prevention method on its own. Anyone concerned about cancer risk or dealing with a cancer diagnosis should work closely with their healthcare team to develop an appropriate treatment and prevention strategy based on current evidence-based medicine.

Additional Flaxseed Oil Benefits

Hormonal Balance Support

Some flaxseed oil benefits for female health relate to its potential effects on hormonal balance. The omega-3 fatty acids in flaxseed oil may help support healthy hormone production and metabolism. Some women report that regular flaxseed oil consumption helps with symptoms related to menstrual cycles and menopause, though more research is needed to confirm these effects.

Hair Health

Flaxseed oil has become a popular natural remedy for promoting healthy hair. The essential fatty acids nourish hair follicles from within when consumed orally, potentially supporting hair strength and growth. Some people also apply flaxseed oil topically as a hair mask or scalp treatment to add moisture and shine to their hair.

Joint Health

The anti-inflammatory properties of flaxseed oil may provide benefits for joint health and comfort. While more research is needed, some individuals with joint discomfort report improvements after regularly incorporating flaxseed oil into their wellness routines.

How to Use Flaxseed Oil Safely and Effectively

To maximize flaxseed oil benefits, it’s important to use the oil correctly and incorporate it appropriately into your daily routine.

Dosage Guidelines

Most research suggests that one to two tablespoons (15-30 ml) of flaxseed oil daily is sufficient to experience health benefits. If you’re new to flaxseed oil, start with a smaller amount (such as one teaspoon) and gradually increase to allow your digestive system to adjust.

Best Ways to Consume Flaxseed Oil

Flaxseed oil should not be used for cooking or heated, as high temperatures can damage its delicate omega-3 fatty acids and create harmful compounds. Instead, use it in the following ways:

• Salad dressings: Mix flaxseed oil with vinegar, lemon juice, and herbs for a nutritious dressing
• Smoothies: Add a tablespoon to your morning smoothie for an omega-3 boost
• Drizzling: Use it as a finishing oil on cooked vegetables, grains, or other dishes after they’ve been removed from heat
• Direct consumption: Some people prefer taking flaxseed oil straight from a spoon
• Capsule form: If you don’t enjoy the taste, flaxseed oil capsules provide a convenient alternative

Topical Application

For skin and hair benefits, you can apply flaxseed oil directly:

• As a moisturizer: Apply a small amount to clean, damp skin and massage gently
• Hair treatment: Work a small amount through hair ends or use as a pre-shampoo scalp treatment
• Mixed with other products: Add a few drops to your regular lotion or hair conditioner

Storage and Freshness

Proper storage is crucial for maintaining flaxseed oil quality:

• Keep flaxseed oil refrigerated after opening
• Store in a dark, tightly sealed container
• Use within 6-8 weeks of opening for optimal freshness
• Discard if the oil develops a bitter taste or rancid smell
• Check expiration dates before purchasing

Potential Side Effects and Precautions

While flaxseed oil is generally safe for most people when used appropriately, there are some considerations to keep in mind:

Digestive Effects

Some people may experience mild digestive changes when first starting flaxseed oil, including loose stools or mild diarrhea. Starting with a smaller dose and gradually increasing can help minimize these effects.

Medication Interactions

Flaxseed oil may interact with certain medications, including blood thinners, blood pressure medications, and diabetes medications. If you take any prescription medications, consult your healthcare provider before adding flaxseed oil supplements to your routine.

Allergies

Although rare, some individuals may be allergic to flax seeds or flaxseed oil. Discontinue use and seek medical attention if you experience signs of an allergic reaction, such as rash, itching, swelling, or difficulty breathing.

Special Populations

Pregnant and breastfeeding women should consult their healthcare provider before using flaxseed oil supplements, as safety data for these populations is limited. Additionally, individuals with bleeding disorders or those scheduled for surgery should discuss flaxseed oil use with their doctor, as it may affect blood clotting.

Choosing High-Quality Flaxseed Oil

To ensure you’re getting the maximum flaxseed oil benefits, select a high-quality product:

• Cold-pressed: Look for oils labeled as “cold-pressed” or “expeller-pressed” to ensure nutrients haven’t been damaged by heat
• Organic: Choose organic flaxseed oil when possible to avoid pesticide residues
• Dark bottles: Quality flaxseed oil comes in dark or opaque bottles to protect against light damage
• Refrigerated section: Purchase from the refrigerated section of stores when available
• Recent pressing date: Check for a pressing or manufacture date to ensure freshness
• Third-party testing: Some brands undergo third-party testing for purity and quality

Flaxseed Oil vs. Fish Oil: Which Is Better?

A common question when exploring omega-3 supplements is whether flaxseed oil or fish oil is superior. The answer depends on individual needs and circumstances:

Flaxseed oil advantages:

• Plant-based and suitable for vegetarians and vegans
• No fishy taste or aftertaste
• Sustainable and environmentally friendly
• Contains ALA omega-3s
• Generally less expensive

Fish oil advantages:

• Contains EPA and DHA, the active forms of omega-3s
• More extensively researched for specific health conditions
• More efficiently used by the body

For those who don’t consume fish, flaxseed oil provides valuable omega-3 fatty acids. However, because the body converts ALA to EPA and DHA at relatively low rates (typically 5-10%), some people choose to combine flaxseed oil with algae-based DHA supplements for more comprehensive omega-3 coverage.

Frequently Asked Questions About Flaxseed Oil Benefits

How long does it take to see results from flaxseed oil?

The timeline for experiencing flaxseed oil benefits varies depending on the specific benefit and individual factors. Some people notice digestive improvements within a few days, while skin health improvements may take 4-6 weeks of consistent use. Cardiovascular benefits typically require several weeks to months of regular consumption.

Can I take flaxseed oil every day?

Yes, daily consumption of flaxseed oil is generally safe for most people when taken at recommended doses (1-2 tablespoons daily). Consistent daily use is typically needed to experience the full range of health benefits.

Is flaxseed oil better than eating whole flax seeds?

Both forms offer benefits. Whole flax seeds provide fiber and lignans in addition to omega-3s, but the omega-3s are less bioavailable unless the seeds are ground. Flaxseed oil provides a concentrated dose of omega-3 fatty acids but lacks the fiber and lignans found in whole seeds. Many nutrition experts recommend including both in your diet.

Can flaxseed oil help with weight loss?

While flaxseed oil isn’t a weight loss supplement per se, the omega-3 fatty acids may support metabolic health and help reduce inflammation, which can be beneficial as part of an overall weight management strategy. However, remember that flaxseed oil is calorie-dense (about 120 calories per tablespoon), so portion control is important.

The Bottom Line on Flaxseed Oil Benefits

Flaxseed oil offers an impressive array of science-backed health benefits, from supporting cardiovascular health and reducing inflammation to promoting healthy skin and digestive function. As one of the richest plant-based sources of omega-3 fatty acids, it provides an excellent option for individuals looking to increase their omega-3 intake, particularly those following vegetarian or vegan diets.

The versatility of flaxseed oil makes it easy to incorporate into daily routines, whether added to foods, taken as a supplement, or applied topically. With just one or two tablespoons daily, you can take advantage of the numerous flaxseed oil benefits that support overall health and wellness.

However, it’s important to choose high-quality oil, store it properly, and use it correctly to maximize its benefits. As with any supplement, individuals with existing health conditions or those taking medications should consult with a healthcare provider before adding flaxseed oil to their wellness regimen.

By understanding what flaxseed oil is good for and how to use it effectively, you can make an informed decision about whether this nutritional powerhouse deserves a place in your daily health routine. Whether you’re seeking to support heart health, enhance your skin, or simply boost your omega-3 intake, flaxseed oil offers a natural, plant-based option backed by growing scientific evidence.

Sources:

• PubMed Central – National Institutes of Health
• NIH Office of Dietary Supplements – Omega-3 Fatty Acids
• USDA Agricultural Research Service – Benefits of Flaxseed
• USDA FoodData Central
• Mayo Clinic
• National Cancer Institute
• American Heart Association