Heart Health and Glowing Skin

The benefits of flaxseed oil include improved heart health and glowing skin. Image of a round marble slab on a blue background, with a cup of flaxseed oil and balsamic vinegar next to garlic and herbs. — Flaxseed oil has a mild, nutty flavor and has the added benefit of reducing risk of heart disease and some cancers.Credit: Unsplash Joanna Kosinska

You’re probably already familiar with flax seeds and the health benefits they can provide when sprinkled in your smoothies or on your baked goods. However, you may not have heard of the nutrient-rich sibling of flaxseeds: flaxseed oil.

Flaxseed oil is a seed oil that deserves to join the ranks of healthy fats like fish oil or olive oil. Read on to learn more about this underrated oil, including flaxseed oil benefits, the evidence-based research, and how you can incorporate it into your diet.

What Is Flaxseed Oil?

Flaxseed oil, or linseed oil, is a colorless to yellowish oil made from the dried, ripened seeds of the flax plant. As it’s derived from the super seed known as flaxseed, it’s no surprise that flaxseed oil holds a variety of health benefits. Also known as flax oil or linseed oil, flaxseed oil is available commercially in either a liquid or capsule form.

Flax Seeds vs. Flax Oil

Close-up image of a pile of brown flax seeds, which are cold-pressed into flaxseed oil. — *Flax seeds have a few more nutritional benefits than flaxseed oil due to the husk of the seed, but both can make an impact.* – Credit: Unsplash Maryam Sicard

Flaxseed oil is extracted by cold-pressing ripened and dried flax seeds, so it’s natural that they share many of the same health benefits. The flax seeds typically yield about 35 to 45 percent oil. But when it comes to flax seeds vs. flax oil, the major difference is that flax seeds contain the components of the seed husk and flesh. The husk and flesh of the seed contain a lot of nutrients — they’re made up of about 20 to 30 percent protein, and have a fiber content as high as 28 percent¹.

This fiber factor makes flax seeds great for supporting gut health. Flax seeds also contain magnesium and B vitamins, while flaxseed oil does not. Finally, ground flax seeds have a higher bioavailability of healthy components like alpha-linolenic acid (ALA) and lignans as compared to flaxseed oil.

Here are the nutrition facts for one tablespoon of flaxseed oil²:

Nutrient	Amount
Calories	120
Protein	.015 grams (g)
Total Fat	13.6 g
Total saturated fatty acids	1.22 g
Total monounsaturated fat	2.5 g
Total polyunsaturated fat	9.22 g
Carbohydrate	0 g
Calcium	0.136 mg
Zinc	0.01 mg
Choline	0.027 mg
Vitamin E	0.064 mg
Vitamin K	1.26 micrograms

What Is Flaxseed Oil Good For?

Flaxseed oil offers valuable benefits for your body, inside and out. This oil rich in omega-3 fatty acids shows promise in recent studies to help reduce the risk of certain cancers and cardiovascular diseases, as well as decrease cholesterol levels. These benefits likely stem from flaxseed oil’s omega-3 fatty acids and antioxidant qualities that help reduce cell damage in the body — which in turn, reduce the risk of chronic diseases.

Flaxseed Oil and Heart Health

Heart disease has a reputation of being one of the top causes of death around the world³ — so it’s no wonder that many are willing to go to great lengths to benefit heart health.

Luckily, the answer may be as simple as supplementing our diets with small amounts of healthy oils. Taking flaxseed oil supplements has been shown to lower blood pressure levels⁴, while other studies show that flaxseed oil can help boost healthy cholesterol (HDL) levels while reducing bad cholesterol (LDL) levels⁵.

Flaxseed Oil for Our Skin and Hair

Image of a woman using a small eyedropper to drip oil into long brown hair. — *Flaxseed oil benefits extend beyond our inner body. It’s often used as an ingredient in hair products to restore damage and provide moisture.* – Credit: Unsplash Andy Quezada

The benefits of flaxseed oil aren’t just limited to our insides — it has the potential to improve our external appearance, too. For example, flaxseed oil has been shown to reduce redness in those with atopic dermatitis. In one study, a group of women took flaxseed oil supplements for 12 weeks. They saw significant decreases in skin sensitivity, roughness, and scaling, while hydration and skin texture improved⁶.

Along the same health and beauty spectrum, the flaxseed oil benefits for hair are vast as well. Research shows that flax seed mucilage, which is found in the outermost layer of the seed’s hull, is a key compound in scalp treatments that can help prevent hair loss. Flaxseed gum, a component also found in the outermost layer of the seed’s hull, can help make hair smoother, restore damaged hair, and provide moisture to dry scalp and hair. Because of this, flax seeds and their oil are often used in hair gel formulas to maintain hair strength.

Flaxseed Oil Benefits vs. Fish Oil

Fish oil is another oil that’s known for being rich in omega-3 fatty acids, which support the prevention of cell damage in the body and reduce the risk of chronic diseases.

When it comes to flaxseed oil vs. fish oil, both contain heart-healthy omega-3s, but there are a couple of notable differences. While flaxseed oil contains the omega-3 fatty acid ALA, which is mostly found in plants, the main omega-3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are largely found in animal products.

Image of a handful of yellow liquid capsules against a blue background. Many of the benefits of flaxseed oil and fish oil overlap. — *Both fish oil and flaxseed oil can be incorporated in your diet in their oil form, or in capsules as a supplement.* – Credit: Unsplash Leohoho

While all of these omega-3s are essential fatty acids, ALA isn’t biologically active, which means the human body needs to convert it to EPA and DHA to be used for something other than stored energy. This conversion process isn’t the most efficient, so you’d have to consume more ALA than EPA or DHA to reap similar benefits.

Overall, you can receive similar health benefits from both flaxseed oil and fish oil, but fish oil may have a slight edge. However, which you choose will ultimately depend on your preference. Flaxseed oil has a nutty and slightly grassy flavor, while fish oil has, of course, a fishy flavor. If you’re allergic to shellfish or just don’t love the taste of fish oil, taking flaxseed oil is a great alternative.

Can Everyone Benefit from Flaxseed Oil?

Are there any differences in the flaxseed oil benefits for female health as compared to flaxseed oil benefits for male health? The answer is that the current evidence-based benefits apply to adults in general. Research on the effects of flaxseed oil on women’s health and men’s health is still in the early stages. However, early studies show promise when it comes to the effects of flax seeds and flaxseed oil on women’s health.

Flaxseed Oil for Female Health

Flax seeds contain a phytoestrogen called lignans, which is a plant-based compound that resembles human estrogen. Due to this resemblance, lignans have been shown to exert hormonal effects on the body and change estrogen metabolism.

In postmenopausal women, lignans can cause the body to produce less active forms of estrogen. A study done with 140 women saw them report significant decreases in menopausal symptoms like hot flashes and increases in quality of life after consuming flaxseed extract or ground flaxseed⁷. Animal studies also show promising signs that flaxseed oil and lignans may reduce the risk of breast cancer by decreasing cell growth and reducing tumor spread⁸.

Who Should Not Take Flaxseed?

Because of limited studies on its effects, those who are pregnant or breastfeeding should not consume flaxseed or flaxseed oil. And regardless of whether you’re pregnant or not, it’s always helpful to talk with your doctor before you add any dietary supplements to your daily routine.

How Can I Add Flaxseed Oil Into my Diet?

Image of a fresh green salad in a white bowl on a picnic table, sitting alongside a bottle of flaxseed oil. — *You can add flaxseed oil to smoothies and recipes, but you can also keep it simple by drizzling it over salads and incorporating it into dressings.* – Credit: Unsplash Mike Kenneally

Because flaxseed oil has a very low smoke point of about 225 degrees Fahrenheit, it is not recommended for use in high-heat cooking. It’s best used in cold methods of preparation — read below for some tips on how to add flaxseed oil into your diet today:

Add a teaspoon or two of flaxseed oil to your favorite smoothie for added healthy fats.
Combine flaxseed oil with balsamic vinegar and your favorite herbs and spices for a fresh and delicious salad dressing.
Drizzle flaxseed oil over your favorite cooked veggies for a nutty and healthier alternative to butter.
Use flaxseed oil in baked goods as a replacement for other oils or fat products.

The ways you can incorporate flaxseed oil into your routine are limitless. Just about wherever you use oil or butter (outside of high-heat applications), flaxseed oil can take its place. Consider adding flaxseed oil to your routine today to start reaping the health benefits inside and out!

Sources:

Staci has been a registered dietitian since 2010 and has treated hundreds of patients for nutrition-related issues ranging from … More about Staci Gulbin, Registered Dietitian

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