6 Benefits of Flaxseed Oil — Plus How to Use It
Given their stellar nutrient profile, it’s no wonder that flaxseed oil is also jam-packed with similar health benefits.
Flaxseed oil, also known as flax oil or linseed oil, is made from flaxseeds that have been ground and pressed to release their natural oil.
This health-promoting oil has a wide variety of uses, ranging from cooking to skin care.
This article will explore some of the top benefits of flaxseed oil and a few simple ways to use it.
Much like flaxseeds, flaxseed oil is loaded with heart-healthy omega-3 fatty acids.
In fact, one tablespoon (15 ml) contains an impressive 7,196 mg of omega-3 fatty acids (3).
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).
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).
Just one tablespoon of flaxseed oil can meet and exceed your daily ALA needs (3).
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.
Summary: Flaxseed oil is high in ALA omega-3 fatty acids, which have been associated with numerous health benefits.
Although the current research is limited to test-tube and animal studies, there is some evidence that flaxseed oil may help reduce the growth of cancer cells.
In one animal study, mice were given 0.3 ml of flaxseed oil for 40 days. It was found to prevent the spread of cancer and the growth of lung tumors (9).
In another small animal study, flaxseed oil was shown to block the formation of colon cancer in rats (10).
Still, while these findings are promising, more research is needed to determine how these results may translate to humans.
Summary: Some test-tube and animal studies show that flaxseed oil may reduce cancer cell growth, although additional research in humans is needed.
Several studies have found that flaxseed oil could benefit heart health.
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.
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).
High blood pressure can harm heart health, as it places extra strain on the heart, forcing it to work harder.
Flaxseed oil may also improve the elasticity of the arteries. Both aging and increased blood pressure are generally linked to decreases in elasticity (14).
These benefits are likely due to the high concentration of omega-3 fatty acids in flaxseed oil, as supplementing with it has been shown to significantly increase the amount of omega-3s in the blood (15).
Summary: Some studies have shown that flaxseed oil could improve heart health by reducing blood pressure and increasing the elasticity of the arteries.
Flaxseed oil may be effective at treating both constipation and diarrhea.
A recent animal study showed that flaxseed oil acted as a laxative to promote regularity, all while acting as an antidiarrheal agent (18).
Another study gave 50 constipated patients on hemodialysis either flaxseed oil, olive oil or mineral oil.
After four weeks, flaxseed oil increased the frequency of bowel movements and improved stool consistency. Also, it was found to be as effective as both olive oil and mineral oil (19).
However, research on the effects of flaxseed oil on constipation and diarrhea is currently limited to animal studies and studies on people with specific conditions.
Additional studies are needed to evaluate its effectiveness in the general population.
Summary: Some animal and human studies have shown that flaxseed oil may help treat both constipation and diarrhea, but further research is required.
Flaxseed oil may also help enhance skin health.
One small study had 13 women supplement with flaxseed oil for 12 weeks. At the end of the study, they experienced improvements in skin smoothness and hydration, while skin sensitivity to irritation and roughness had decreased (20).
A recent animal study showed that flaxseed oil had similar positive results.
Mice with dermatitis were given flaxseed oil for three weeks. The oil was shown to decrease symptoms of atopic dermatitis, such as redness, swelling and itching (21).
However, no studies have looked at the benefits of applying flaxseed oil to the skin of people. Nevertheless, there are numerous anecdotal reports of improvements in smoothness and reduced irritation after applying flaxseed oil.
Summary: Animal and human studies show that supplementing with flaxseed oil could help improve skin smoothness and hydration, while also treating certain skin conditions like dermatitis.
Thanks to its omega-3 fatty acid content, some research shows that flaxseed oil may help reduce inflammation in certain populations.
However, one analysis of 20 studies showed that flaxseed oil did not have an effect on inflammation in the general population.
Nevertheless, it significantly reduced levels of C-reactive protein, a marker used to measure inflammation, in obese people (22).
An animal study also found that flaxseed oil has potent anti-inflammatory properties (23).
Some studies indicate that flaxseed oil’s anti-inflammatory effects are equivalent to those of olive oil.
For example, one study in 37 people showed that flaxseed oil supplements didn’t affect any inflammatory markers in healthy, normal-weight adults, compared to olive oil (24).
While it seems that flaxseed oil may affect people differently, more research is needed to determine its effects on inflammation for the general population.
Summary: Some studies have shown that flaxseed oil may have anti-inflammatory properties. However, additional research is needed.
One of the best things about flaxseed oil is its versatility. For starters, it can easily be swapped for other types of oil in salad dressings, dips and sauces.
You can also add one serving (one tablespoon or 15 ml) into smoothies or shakes to add some flaxseed oil into your diet with minimal effort.
Keep in mind that flaxseed oil should not be used for cooking, as it does not have a high smoke point and can form harmful compounds when exposed to high heat (25).
In addition to being used in food, flaxseed oil can be applied to the skin to enhance skin health and increase skin moisture.
Alternatively, some people use flaxseed oil as a hair mask to promote growth and shine.
Summary: Flaxseed oil can be used in place of other types of oil, added to smoothies and shakes or applied directly to the skin and hair.
Flaxseed oil is high in omega-3 fatty acids and has been shown to have several health benefits, such as reduced blood pressure and improved regularity.
What’s more, flaxseed oil can be used in a variety of ways. It can be used as a replacement for other types of oils, added to foods or applied to your skin and hair.
Including just one or two servings of flaxseed oil in your daily routine is easy and could have numerous benefits for your overall health.