“The flax seed oil scam” by a herbalist named Henriette says bad things about flaxseed oil. One is about (lack of) conversion of ALA (the short-chain omega-3 in flaxseed oil) to EPA and DHA (the long-chain omega-3s found in fish oil and presumably active in the brain):
The scam is in flax seed oil folks trying to maintain that we can convert ALA into EPA and DHA in anything like relevant amounts.
We can’t. We convert at most 10 %, but usually less than half that.
Which is “fairly common knowledge among nutritionists,” says Henriette. She quotes the abstracts of two scientific papers to support this point. The other criticism is that flaxseed oil goes bad quickly:
I dislike flax seed oil for another reason as well: it oxidizes (goes rancid) pretty much the minute it’s pressed, and unless it’s been refrigerated ALL the way from press to consumer, it’s ALWAYS rancid.
After I read this, I realized I was in an unusual position. When it comes to flaxseed oil, I don’t have to take anyone’s word for it. I have been able to measure the benefits by myself on myself. Apparently the conversion ratio, whatever it is, is high enough; and the suppliers of my flaxseed oil (I have used Spectrum Organic, Barlean’s, and the Whole Foods house brand) have solved the oxidation problem.
With almost every other nutrient, my knowledge is far less certain. Sure, I need some Vitamin C, but how much is best? Too much may cause cancer. I’ll probably never know the best amount for the average person, much less the best amount for myself.
I read Susan Allport’s the Queen of Fats and was a little disturbed that she failed to address this. More studies need to be done. I think flax seed oil might be sub-optimal, but I think there is evidence it’s a lot better than nothing. I was under the impression that if plants are your main source, you need to eat more of the source than if you relied on fish, and also be careful not to drown it out with omega-6, so you not only have to up omega-3, but cut omega-6.
Also, with all the pollution causing bioaccumulation of toxins in fatty fish and the depletion of fisheries, I think it’s really important to research plant sources of omega-3s. If flax is not the best delivery of omega-3, then we should find ways to improve it. I buy mine fresh pressed and refrigerated from farm to fork. I have had good results, but admittedly I also eat wild salmon once a week.
That blog post is rather old? Has there been more research done recently.
Aha, here is where the aforementioned book is backs up the claim that it’s not the fish we don’t eat, but the omega-6 we do eat that matters.
https://www.epress.com/w3jbio/vol2/holman/holman.html
shows high omega-3 in a population that eats little fish, but a lot of greens (most omega-6 is from grains)
According to Stoll, “Taking more than three tablespoons a day of raw flaxseed or ground flaxseed can inhibit the uptake of iodine in the thyroid, which can produce a goiter or enlargement of the thyroid gland.”
I just read this here https://www.cnn.com/2007/HEALTH/diet.fitness/07/06/hm.omega.3/index.html
What do u think about this remark?
leea, it’s news to me. I will try to find out more about it.
Melissa, there has been lots of omega-3 research done recently. One good source is http://www.fattyacidtrip.com. That’s a very important study you link to, thanks for the link. I had heard about the main results, but not the details.
are you ever going to test flax seed oil against/ (i) DHA and (ii) EPA/DHA?
yes, I’ll test fish oil eventually. But the effects of omega-6 are more mysterious than the flaxseed oil vs fish oil question.
leea, here is the more complete statement from Dr. Stoll’s book, “The Omega-3 Connection”, page 219:
“ If you are using flaxseeds or flaxmeal, it is important not to consume more than 2 to 3 tablespoons per day because the seed husks contain naturally occurring cyanogenic nitrates and linamarin, which can be toxic in higher doses. The cyanogenic nitrates interfere with the thyroid gland’s ability to take up iodine and may lead to goiter or other thyroid problems. Immature seeds contain higher amounts of cyanogenic nitrates and glucosides and are more dangerous. Flaxseeds also contain lignans, which have mild estrogenic, antiestrogenic, and steroidlike activity. These problems are not present with flaxseed oil. ”
That’s very helpful to know, thanks.
I have tried flaxseed oil for the first day in my life. I have a strong stomach, used to all kind of strange and not so healthy food but the oil tasted so incredible unbearable I almost vomit.
After reading all the stuff here, I suppose it must be rancid and probably is not healthy drinking any more. But it was out of the fridge in the shop (probably for a long time) so it is possible it was in bad state just in the moment I bought it there? I thought you have to put it on the fridge just when you open it, not before, but I was wrong, wasn’t I?
I think I would jump into the pills.
Oxygen is what causes rancidity. Presumably flaxseed oil is bottled with little or no oxygen exposure until you open it.
All the bottles of flaxseed oil I’ve seen have expiration dates; you might want to check that next time. I buy Spectrum Organic and have never had a problem. It is kept refrigerated at the store.
However I first discovered the effect of flaxseed oil using capsules that had not been refrigerated at the store. You just have to take so many of them to get the full benefit.
Thanks for the answer, Seth.
I know the bottle I bought is not out of time. Maybe it was not rancid, just is a taste I feel specially unfamiliar. I will give it a second chance, otherwise pills should be the answer.