If you are interested in being proactive about your health, you have probably done your research on omega-3s. These essential fatty acids improve brain function, help your heart, boost your mood, decrease aches and pains, and give you healthier skin and hair, to name just a few of their benefits. You’ve probably also discovered the both fish oil and flaxseed oil are rich in omega-3s. And there you may have gotten stuck. Which oil is better?
There are different types of omega-3s, 3 of them, to be exact. Two of these omega-3s are found in fish oil and the other one is in flaxseed oil. The two omega-3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Most of the research done into the health benefits of omega-3s has been conducted on these two.
The third omega-3 is alpha-linolenic acid (ALA). There is more research being done on this omega-3, but with the results we already have it is pretty clear that this type of omega-3 is less beneficial than EPA and DHA. ALA is still a source of good fat, but it is a less efficient way of getting it.
Once you ingest ALA, your body converts it into EPA and DHA. The problem is that this conversion rate is very low. This means that you have to take a much higher quantity of flaxseed oil in order to get the same amount of omega-3s as you would from fish oil.
Some people are worried that fish oil may contain several of the heavy metal contaminants that are found in different varieties of fish. There is any easy test to check your fish oil. Pour some into a small container (if you are taking capsules, puncture several and squeeze them out into a thimble. Put the container into the freezer for five hours. If you can easily poke a toothpick into the oil after five hours, your fish oil is free of contaminants.
Vegans and vegetarians as a whole would much rather take flaxseed oil than fish oil. Unfortunately, their diet is very high in omega-6s, which inhibit the conversion of EPA and DHA. People in general, regardless of whether they are vegetarian or not, consume way more omega-6s than we require. The ideal ratio of omega-6s to omega-3s is 4 to 1. The ratio in an average American’s diet is 20 to1.
So fish oil turns out to be a better source of omega-3s than flaxseed oil. This does not mean that flaxseed oil is not good for you. In addition to omega-3s, it also contains lingnans which help prevent cancer and fiber which is important for overall health. But if you want to get the most use out of your flaxseed oil, make sure you cut back on the omega-6s.