In this study, supplementing with one tablespoon (15 ml) of flaxseed oil for 12 weeks led to significantly lower blood pressure levels than supplementing with safflower oil ( 13). One study in 59 people compared the effects of flaxseed oil to those of safflower oil, a type of oil high in omega-6 fatty acids. Several studies have found that flaxseed oil could benefit heart health. Summary: Flaxseed oil is high in ALA omega-3 fatty acids, which have been associated with numerous health benefits.
If you aren’t taking fish oil or getting one to two servings of fatty fish in your diet each week, flaxseed oil may be a good solution to help supplement your diet with the omega-3 fatty acids you need. Omega-3 fatty acids are essential to health and have been associated with benefits like reduced inflammation, improved heart health and protection for the brain against aging ( 6, 7, 8). Just one tablespoon of flaxseed oil can meet and exceed your daily ALA needs ( 3).
If you aren’t getting enough DHA and EPA in your diet, most guidelines recommend at least 1,600 mg of ALA omega-3 fatty acids daily for men and 1,100 mg for women ( 5). Specifically, flaxseed oil contains alpha-linolenic acid (ALA), a form of omega-3 fatty acid that is only converted in small amounts to active forms of omega-3, like EPA and DHA ( 4). In fact, one tablespoon (15 ml) contains an impressive 7,196 mg of omega-3 fatty acids ( 3). Much like flax seeds, flaxseed oil is loaded with heart-healthy omega-3 fatty acids.