Fat / Oil
Flaxseed Oil
7/10 Moderate evidence
Cold-pressed oil from flax seeds; one of the richest plant sources of ALA omega-3 fatty acid.
Active compounds
-
Alpha-linolenic acid (ALA)
Plant omega-3; partially converts to EPA/DHA and shifts eicosanoid balance
-
Lignans
Phytoestrogens with anti-inflammatory and hormonal balancing effects
Helps with
Practical tips
- Preparation
- Use cold — drizzle on salads, finished dishes, or blend into smoothies; never heat
- Recommended amount
- 1 tablespoon daily
- Absorption
- Conversion of ALA to EPA/DHA is limited (~5-10%); pair with marine omega-3 for fuller effect
- Cautions
- Highly oxidation-prone; store refrigerated in dark glass and use within weeks of opening