Flaxseed oil

Flaxseed oil comes from common flax (Linum usitatissimum), a plant in the flax family.

Flaxseed oil is extracted from the dried seeds of common flax by cold pressing. However, flaxseed oil used for industrial purposes is extracted in a different way.

Flaxseed oil is primarily used as a dietary supplement and is especially known for its high content of alpha-linoleic acid. It is also because of this fatty acid that some people attribute natural medicinal properties to the oil and therefore use it to treat illnesses – even though there is no evidence for these uses.

Where can I buy flaxseed oil?

Flaxseed oil can be purchased in well-stocked health food stores, but is almost always cheaper online. We particularly recommend the flaxseed oils listed below:

Flaxseed oil capsules

Flaxseed is also available in capsules, but the capsules are almost always a combination of flaxseed oil and other oils. Always read the instructions on the packaging carefully. 

Whole flaxseed

Whole flaxseed can be used for baking and cooking.

Flaxseed flour

Flaxseed flour is especially suitable for baking. 

Properties of flaxseed oil

What is flaxseed oil good for?

At the heart of flaxseed oil's beneficial properties is its high content of alpha-linoleic acid. Flaxseed oil usually contains around 53-56% alpha linoleic acid, which is over 3 times as much as its closest follower, hemp oil, which contains around 17%. Some types of flaxseed oil can even contain as much as 71% alpha linoleic acid.

The problem with alpha-linoleic acid, however, is that there is no scientific evidence that it can be used to treat diseases or other health problems. Despite this, it is still widely used by supporters for many different health problems.

In summary, flaxseed oil is a good source of polyunsaturated fatty acids, which are known to be considered “good” or “healthy” fatty acids – but these can in no way treat diseases, relieve symptoms, etc. In the following, you can read more about the specific properties often attributed to flaxseed oil and what scientific studies there are on these properties.

Undocumented properties

There is no scientific evidence that flaxseed oil can alleviate the following health problems:

Studied properties with lack of evidence

Flaxseed oil has been included in scientific studies for the following health problems, but there is still no scientific evidence that flaxseed oil can be used to treat these problems:

• ADHD: A 2006 study showed that flaxseed oil may improve attention, impulsivity, restlessness and self-control in children with attention deficit-hyperactivity disorder ( ADHD )

• Anti-inflammatory properties: According to some studies, alpha-linoleic acid (which flaxseed oil is high in) may reduce inflammation. Based on these undocumented properties, some people use flaxseed oil for diseases that cause inflammation, such as rheumatoid arthritis

• Cardiovascular disease: A 1997 study indicated that increased dietary intake of alpha-linoleic acid can help prevent arteriosclerosis (hardening of the arteries) – and since flaxseed oil is the oil with the absolute highest alpha-linoleic acid content, the study points out that flaxseed oil can be used to prevent arteriosclerosis. Another study from 1996 indicated that flaxseed oil may reduce the risk of coronary heart disease (heart spasm or heart attack) in middle-aged and older men

• Breast cancer: A 1994 study found that women who have higher levels of alpha-linoleic acid in their breast tissue are less likely to develop breast cancer than other women. Because flaxseed oil is high in alpha-linoleic acid, some believe it can be used to prevent breast cancer

• Prostate cancer: There are several studies on the preventive effect of flaxseed oil on prostate cancer, but the results and conclusions of the studies are contradictory

It is emphasized that flaxseed oil cannot be used to treat the above health problems. If you are ill, you should consult a doctor.

Skin and hair

In recent years, flaxseed oil has often been touted as a wonder remedy for dry and dull skin. Similarly, some manufacturers and stores have also advertised that flaxseed oil can give hair shine, body and the like. Both claims have been based on internal and external use.

However, none of these claims are scientifically proven and should therefore be taken with a grain of salt. On the other hand, you can of course try it out and see if flaxseed oil makes a difference.

Flaxseed oil uses

Flaxseed oil is primarily used as a dietary supplement taken in the form of pure oil.

In addition, some followers use flaxseed oil in hot dishes, baked goods, salads or mixed directly into e.g. cottage cheese. In some European countries, there is also a tradition of eating flaxseed oil with potatoes and quark, as the oil enhances the taste of the quark.

Flaxseed oil is also added to edible oils and margarine (by food manufacturers).

In industry, flaxseed oil is added to paint, varnish, linoleum and soap. In addition, the oil is also used for its waterproofing and repellent properties.

Fatty acid profile

Below is the complete fatty acid profile of flaxseed oil:

Fatty acid	Fatty acid type	Range	Typical content
Arachidic acid	Saturated	0-0,5%	0,5%
Stearic acid	Saturated	2-3%	2,5%
Palmitic acid	Monounsaturated	0-0,5%	0,5%
Oleic acid	Omega-9 monounsaturated	10-22%	21%
9-Eicosenoic acid	Monounsaturated omega-9	0-0,6	0,6%
Alpha linolenic acid	Polyunsaturated omega-3	56-71%	55%
Linoleic acid	Omega-6 polyunsaturated	12-18%	13%

Sources: Food Data Bank and Wikipedia

Alpha linoleic acid (omega-3)

Below is flaxseed oil's content of alpha-linoleic acid (the omega-3 fatty acid that makes the oil interesting for human health) compared to other plant oils:

Oil type	Alpha linolenic acid
Flaxseed oil	53,30%
Hemp oil	17,19%
Blackcurrant oil	12,45%
Walnut oil	11,50%
Rapeseed oil	9,60%
Soybean oil	7,30%
Wheat germ oil	5,30%
Corn oil	0,90%
Olive oil	0,70%
Castor oil	0,33%

Precautions for use

As a general rule, flaxseed oil is suitable for internal use only. In addition, you should follow these precautions:

• Allergy: Allergic reactions can occur when consuming flaxseed oil – especially in people who are allergic to plants in the flax family (Linaceae). Symptoms of an allergic reaction include: diarrhea, abdominal pain, itching (especially palms and soles), hives, malaise, nasal congestion, shortness of breath, sneezing, vomiting and watery eyes

• Large doses: Flaxseed oil in large doses of 30 grams per day or more can cause diarrhea and other stool changes. In general, it is not recommended to consume more than 2 tablespoons of flaxseed oil per day

• Pregnant women: Any consumption of flaxseed oil during pregnancy is not recommended. Some research indicates that flaxseed oil may increase the risk of preterm labor if taken in the 2nd or 3rd trimester

• Breastfeeding women: Although there are no known side effects etc. in breastfeeding women taking flaxseed oil, all intake is still advised against (to be on the safe side)

• Bleeding disorders: Flaxseed oil may increase the risk of severe bleeding in people with bleeding disorders. If you have a bleeding disorder, you should always consult your doctor before taking the oil

• Surgery: Since flaxseed oil can increase the tendency to bleed, it can also increase the risk of bleeding during or after surgery. It is therefore recommended to stop taking flaxseed oil at least 2 weeks before the day of surgery

• Interactions: Flaxseed oil may interact with medications that inhibit the blood's ability to clot (anti-coagulants). As flaxseed oil may also lower blood pressure, it is also likely to interact with blood pressure medications