Fish oil and flaxseed oil are both good sources of essential fatty acids, but how do you decide which one is right for you?

Both fish oil and flaxseed oil contain essential fatty acids, or EFAs. EFAs are necessary fats that humans cannot synthesize, and they must be obtained through diet. EFAs support the cardiovascular, reproductive, immune, and nervous systems. Omega-3 and omega-6 fatty acids are the two main groups of essential fatty acids. The human body needs EFAs to manufacture and repair cell membranes, as well as for the production of prostaglandins, hormone-like chemicals that are produced by many tissues and found in every cell of the body. A deficiency in EFAs has been linked with numerous health conditions, such as aging, stress, illness and disease. Alcohol consumption or a poor diet can hinder the beneficial effects of EFAs.

The Western diet contains a high intake of omega-6 fats, primarily from various vegetable oils (i.e. corn, sesame, safflower, cottonseed, sunflower oil etc), particularly linoleic acid and arachidonic acid. The intake of omega-6 fats is very high, relative to the intake of the healthy omega-3 fats, also known as EPA/DHA. The omega-6 fats, when consumed in excess, can have pro-inflammatory effects and slow blood flow in the body, whereas the omega-3 fats help to reduce and prevent inflammation and help to improve blood flow and circulation. Americans consume a much higher amount of omega-6 fats than omega-3 fats in their diet. To obtain optimum health, there is a need to consume more omega-3 fats in our diet.

Fish oil and flaxseed oil are both good an excellent source of omega-3. Fish oil and flaxseed oil provide varying amounts of different forms of omega-3 fatty acids, however, they offer similar health benefits.

Eicosopentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the omega-3 fatty acids found in oily fish, such as salmon, mackerel, trout, sardines, herring, etc. EPA/DHA is also the source of omega-3 fat in fish oil supplements. DHA is the major omega-3 fatty acid incorporated into lipid membranes, including the heart. On average, approximately 1 gram of EPA/DHA can be obtained from 100 grams or 3.5 ounces of oily fish. However, if an individual does not consume fish at least two times per week, they should consider a fish oil supplement to provide the health benefits of omega-3 fatty acids.

Flaxseed oil contains the essential omega-3 fatty acid, alpha-linolenic acid (ALA). Flaxseeds also contain omega-6 fatty acids in the form of linoleic acid; omega-6’s are the same fats found in vegetable oils. ALA in flaxseed oil is not as biologically active as the EPA and DHA forms, and ALA must be converted to EPA/DHA in the body to be incorporated into plasma and lipid membranes. Like fish oil, flaxseed oil also offers heart-healthy benefits and helps fight inflammation as well. Flaxseeds (not oil) are a rich source of lignans, or substances that may offer protective benefits. Ground flaxseeds also provide fiber to help ease passage through the digestive tract.

How to Choose: Fish oil or Flaxseed oil?

· Fish and flaxseed oil are good sources of the omega-3 essential fatty acids.

· Flaxseed are a good source of the essential fatty acid, omega-6 and also contain omega 3.

· Fish oil contains Eicosopentaenoic acid (EPA) and Docosahexaenoic acid (DHA). EPA and DHA can be incorporated immediately into plasma and lipid cell membranes.

· Flaxseed oil contains alpha-linolenic acid (ALA), a precursor to EPA and DHA, and must be converted to EPA and DHA in the body.

· Fish and flaxseed (ground whole and oil) both offer heart-healthy benefits and help fight inflammation in the body.

· Recent research has shown that fish oil (EPA and DHA) may also help support emotional well-being and brain function.

· Lignans in ground flaxseeds (not oil) provide protective benefits (i.e. breast, colon, prostate) and also provide a source of fiber.

· Much of the clinical research on omega-3 fatty acids has been with fish oil (EPA and DHA).

· Flaxseed oil is an alternative omega-3 source for vegetarians.