Flaxseed Oil
Also known as: linseed oil, flax oil, Linum usitatissimum seed oil, ALA oil, plant omega-3
Flaxseed oil is cold-pressed from flax (Linum usitatissimum) seeds and is the richest common plant source of alpha-linolenic acid (ALA), a short-chain omega-3 that typically makes up 50-60% of the oil. It is used in vegan omega-3, heart, and skin products. Because human conversion of ALA to EPA and especially DHA is limited, flaxseed oil is not a like-for-like substitute for fish or algal oil, and formulators should regard it as an ALA source rather than an EPA/DHA source when comparing products.
Research summary
ALA is an essential fatty acid that is partly desaturated and elongated to EPA, with only a small fraction reaching DHA; it also displaces omega-6 fatty acids in membrane lipids.
Dosage
Daily amounts, of compound.
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| 1,000 mg | 1,000–3,000 mg | 6,000 mg | — |
Dosed as mg whole oil; multiply by the ALA fraction (about 0.55) to express ALA. A 2023 meta-analysis found the clearest cardiovascular-marker changes in trials supplying at least 3 g/day ALA from flaxseed or flaxseed oil for 12 or more weeks; at 55% ALA that corresponds to roughly 5,500-6,000 mg oil, used here as the derived dose_max_studied. Conversion to EPA is modest and to DHA very low, so state ALA on the label rather than implying EPA/DHA. Take with food. Oxidizes quickly; refrigerate liquids.
Standardization: Declare ALA content (commonly 50-60% of oil)
Source material: cold-pressed flax seed, unrefined or lightly refined
As supplied: About 500-600 mg ALA per 1,000 mg oil
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Oil-based; softgel or liquid only. Highly oxidation-prone; requires antioxidants, opaque packaging, and short shelf life for liquids. 1,000 mg softgels are standard.
Formulation notes
Do not count ALA toward EPA+DHA totals in a formula. Mild antiplatelet effect at multi-gram intakes.
Sources
- Effect of Alpha-Linolenic Acid Supplementation on Cardiovascular Disease Risk Profile in Individuals with Obesity or Overweight: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. (Yin 2023)PubMed
- Conversion of alpha-linolenic acid to longer-chain polyunsaturated fatty acids in human adults. (Burdge 2005)PubMed
- Omega-3 Fatty Acids — Health Professional Fact SheetNIH ODS
Related ingredients
Fish Oil (EPA/DHA Concentrate)
Fatty acidFish oil concentrate is a refined marine oil enriched in the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Typical: 500–2,000 mg
Vitamin E (d-Alpha-Tocopheryl Succinate)
VitaminThe succinate ester of natural (RRR or d-) alpha-tocopherol, the one vitamin E form the body maintains in plasma and the form on which the RDA is based.
Typical: 67–268 mg
Krill Oil
Fatty acidKrill oil is extracted from Antarctic krill (Euphausia superba), a small crustacean.
Typical: 500–2,000 mg
Vitamin E (Mixed Tocopherols)
VitaminA natural oil concentrate containing all four tocopherols (alpha, beta, gamma, delta) in roughly the proportions found in vegetable oils, usually with gamma-tocopherol dominant.
Typical: 100–400 mg
Vitamin C (Ascorbic Acid)
VitaminAscorbic acid is the reference form of vitamin C and the most common form in supplements; NIH ODS notes its bioavailability equals that of vitamin C naturally present in food.
Typical: 250–1,000 mg