KEY TAKEAWAYS:
  • Fish oil is a good source of omega-3 fatty acids, while flaxseed oil is high in lignans.
  • Both oils have anti-inflammatory properties, but fish oil can ease mental health symptoms.
  • Flaxseed oil may be better for people with diabetes or those who are trying to lose weight, while fish oil is better for heart health.

If you’re looking for an oil that can boost your health in various ways, you may wonder if fish oil or flaxseed oil is the better choice.

Both fish oil and flaxseed oil offer a range of health benefits, but there are some key differences between these two oils that you should be aware of before making a decision.

Fish oil and flaxseed oil offer a variety of health benefits, but it can be hard to know which one is the best for you. fish oil is a good source of omega-3 fatty acids, while flaxseed oil is high in omega-3 fatty acids and lignans. Both oils have loads of great benefits but also differences.

There are several things to consider before you try either choice and while it takes a little research and patience, they each have some excellent advantages for your overall health.

Fish Oil vs Flaxseed: Which Has the Most Health Benefits?

If you’re like most people, you want to choose the option that will give you the best health benefits. So, let’s take a closer look at fish oil vs flaxseed oil.

Both fish oil and flaxseed oil offer a variety of health benefits. Fish oil is a good source of omega-3 fatty acids, while flaxseed oil is high in omega-3 fatty acids and lignans [1].

Both flaxseed and fish oil supplements have anti-inflammatory properties, but fish oil also has anti-tumor properties (such as breast cancer). Flaxseed oil may be better for people with diabetes or those who are trying to lose weight, while fish oil is better for heart health.

So, which one should you choose? It really depends on your individual health needs. If you have diabetes or are trying to lose weight, flaxseed oil may be your better option. Fish oil may be the better choice if you’re concerned about heart health or mental health.

Whatever you decide, make sure to choose a high-quality fish oil or flaxseed oil supplement to get the most health benefits.

Expert Tip: Check with your doctor before taking any fish oil or flaxseed oil supplements, especially if you’re already taking medication.

What is Flaxseed Oil?

Flaxseed oil is made from the seeds of the flax plant. The flax plant is a member of the Linaceae family and is also known as Linum usitatissimum.

Flaxseed oil is high in omega-3 fatty acids and lignans. Lignans are a type of phytonutrient that has been shown to have cancer-fighting properties [2].

Expert Tip: Flaxseed oil is available in capsules or as a liquid. It can also be added to food or used in cooking.

What is Fish Oil?

Fish oil is made from the tissue of fish. The most common fish used to make fish oil are anchovies, herring, mackerel, salmon, and sardines.

Fish oil is a good source of omega-3 fatty acids. Omega-3 fatty acids are a type of unsaturated fat that has been shown to have many health benefits [3].

Expert Tip: Fish oil is available in pill form or in liquid form. It can also be added to meals or used in cooking.

The Omega 3 Comparison in Detail

When it comes to omega-3 fatty acids, both fish oil and flaxseed oil are excellent sources.

Fish oil is a good source of the long-chain omega-3 fatty acids EPA eicosapentaenoic acid) and DHA (docosahexaenoic acid), while flaxseed oil is a good source of the plant-based omega-3 fatty acid ALA (alpha-linolenic acid).

It’s an essential fatty acid and one that is often found in fatty fish and thus is abundant in high-dose fish oil products, as well as taking flaxseed oil.

EPA and DHA have been shown to have a variety of health benefits, including reducing inflammation, improving cardiovascular health, and protecting cognitive function [4].

ALA has also been shown to have anti-inflammatory and heart-healthy benefits, but its effects are not as well-studied as those of EPA and DHA.

Some of the other benefits of omega 3 are:

  • Improved mood
  • Reduced risk of heart disease
  • Promoting healthy skin
  • Help reduce high blood pressure

Expert Tip: Fish oil is a good choice if you’re looking for a source of omega-3 fatty acids. If you’re looking for a plant-based omega-3 fatty acid, flaxseed oil is a good choice.

The Shared Benefits of Fish Oil and Flaxseed

Plenty of advantages are shared by fish oil and flaxseed, helping you stay healthier. Here’s a quick breakdown and the benefits you can receive.

Good for Your Heart

Both fish oil and flaxseed have anti-inflammatory benefits, which can help to reduce your risk of heart disease [5]. In addition, fish oil has been shown to lower blood pressure and triglyceride levels, while flaxseed has been shown to reduce LDL cholesterol levels (the “bad” cholesterol).

Good for Your Skin

The anti-inflammatory benefits of fish oil and flaxseed can also help improve your skin’s health [7]. In addition, fish oil has been shown to protect against sun damage, while flaxseed has been shown to improve hydration and reduce the appearance of fine lines and wrinkles.

Expert Tip: Simply adding fish oil or flaxseed oil to your diet can help improve your skin’s health.

Good for Your Brain

Fish oil has been shown to improve cognitive function and protect against age-related cognitive decline. In addition, fish oil has been shown to reduce the risk of Alzheimer’s disease and other forms of dementia.

Flaxseed has also been shown to improve cognitive function, but its effects are not as well-studied as those of fish oil.

Helps Inflammation

As we’ve mentioned, both fish oil and flaxseed have anti-inflammatory benefits [6]. In addition, fish oil has been shown to be helpful for people with arthritis and other inflammatory conditions.

Flaxseed has also been shown to be helpful for people with inflammatory bowel disease, but this requires further study and scientific research.

The Benefits of Flaxseed Oil

While many of the benefits of flaxseed oil supplements have been shared above, there is one that remains fairly exclusive to it.

Constipation and Diarrhea

Flaxseed oil has been shown to be helpful for both constipation and diarrhea. In addition, flaxseed oil has been shown to be helpful for people with irritable bowel syndrome [8].

The Benefits of Fish Oil

Like flaxseed, fish oil has its unique set of advantages that are not shared with its counterpart.

Mental Health

Only fish oil has been shown to be helpful for depression, anxiety, and other mental health disorders. In addition, fish oil has been shown to improve cognitive function and protect against age-related cognitive decline [9].

Furthermore, fish oil has also been shown to be helpful for people with ADHD, but this requires further study and scientific research.

Expert Tip: If you’re struggling with mental health issues, remember that many services and hotlines are available to help.

Behavioral Disorders in Children

Fish oil has been shown to be helpful for children with behavioral disorders such as ADHD and autism. In addition, fish oil has been shown to improve cognitive function in children [10].

Pregnancy and Postpartum

Fish oil has been shown to be helpful for pregnant women and postpartum women. In addition, fish oil has been shown to improve the health of babies and children.

Are There any Risks to Fish Oil or Flaxseed Oil?

Both fish oil and flaxseed oil are generally considered safe for most people. However, you should be aware of a few potential side effects.

Fish oil can cause:

  • Fishy breath
  • Indigestion
  • Nausea
  • Increased risk of bleeding

Flaxseed oil can cause:

  • Nausea
  • Bloating
  • Diarrhea
  • Increased risk of bleeding

It’s also important to note that fish oil can interact with certain medications, so it’s always best to speak with your doctor before taking fish oil or any other supplement.

Comparison Results of Fish Oil vs. Flaxseed

Both fish oil and flaxseed oil offer a variety of health benefits. However, fish oil may be better for heart health, while flaxseed oil may be better for people with diabetes or those who are trying to lose weight.

Ultimately, the best oil for you will depend on your individual health needs and goals. Talk to your doctor about which oil is right for you.

REFERENCES:

  1. https://pubmed.ncbi.nlm.nih.gov/19487105/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2989356/
  3. https://pubmed.ncbi.nlm.nih.gov/29773586/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6087749/
  5. https://pubmed.ncbi.nlm.nih.gov/24126178/
  6. https://pubmed.ncbi.nlm.nih.gov/28900017/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6117694/
  8. https://pubmed.ncbi.nlm.nih.gov/25889554/
  9. https://pubmed.ncbi.nlm.nih.gov/26263244/
  10. https://pubmed.ncbi.nlm.nih.gov/15867048/