In the world of supplements, one often hears about the wonders of fish oil and its omega-3 fatty acids, EPA and DHA. However, there’s another unsung hero in the realm of essential fatty acids – flaxseed oil. Rich in alpha-linolenic acid (ALA), a type of omega-3 fat, flaxseed oil offers a multitude of health benefits that are often overshadowed. In this update, we’ll delve into the compelling research supporting the use of flaxseed oil and its potential to positively impact various aspects of health.

The Omega-3 Fats in Fish Oil: A Brief Overview

Before diving into the realm of flaxseed oil, let’s take a moment to appreciate the well-known benefits of omega-3 fats found in fish oil, such as EPA and DHA. These essential fatty acids are known to be converted by the body into local hormones that actively reduce inflammation, support cardiovascular health, and potentially reduce cancer risk. They also play a vital role in promoting brain health. Given these impressive credentials, it’s no wonder that many individuals incorporate fish oil into their daily routine.

Borage Seed Oil: A Powerful Ally

In addition to fish oil, many health-conscious individuals also recognize the significance of borage seed oil. This oil contains gamma-linolenic acid (GLA), which has demonstrated the ability to reduce inflammation and address various health issues, including skin problems, arthritis, and nerve damage.

Flaxseed Oil: The Unsung Hero

Now, let’s turn our attention to the star of our update – flaxseed oil. This often-overlooked supplement holds a treasure trove of health benefits, primarily owing to its high ALA content (alpha-linolenic acid). What sets ALA apart is its unique ability to be gradually converted by the body into the omega-3 fats EPA and DHA, the same ones found in fish oil. This conversion process is of immense significance, as it directly inhibits the transformation of omega-6 fats into arachidonic acid – a substance notorious for generating local hormones (PG-2) that drive inflammation and elevate cancer risk in experimental studies.

Lowering Blood Pressure: Flaxseed Oil’s Silent Achievement

One remarkable aspect of flaxseed oil’s impact on health is its potential to lower blood pressure. The National Heart and Lung in Adults study conducted in 2005 was among the pioneers in demonstrating the association between increased ALA intake from flaxseed oil and reduced blood pressure. This large-scale study involving over 4500 subjects revealed that higher tissue stores of ALA in adipose tissue were linked to lower blood pressure readings, reinforcing the importance of flaxseed oil as a dietary supplement.

A subsequent study, published in the European Journal of Clinical Nutrition in 2007, showcased the tangible benefits of flaxseed oil supplementation in high blood pressure patients with additional risk factors for heart disease, including elevated LDL-cholesterol and low HDL-cholesterol levels. The study, spanning 12 weeks and involving eighty-seven male volunteers, aged 35 to 70 years, clearly indicated that the group receiving flaxseed oil supplementation experienced a significant reduction in both systolic and diastolic blood pressure.

To put this into perspective, a mere 2-point decrease in blood pressure corresponds to a 7% reduction in heart disease risk and a 10% reduction in stroke risk. Therefore, the 5-point drop observed in systolic and diastolic pressure among those taking flaxseed oil is indeed a significant milestone in heart health.

Guarding Against Atrial Fibrillation and Cancer: Flaxseed Oil’s Expanding Role

The benefits of flaxseed oil extend beyond blood pressure control. In vitro studies have suggested that flaxseed oil supplementation may reduce the risk of developing atrial fibrillation, a condition affecting 9% of people over the age of 65.

Moreover, flaxseed oil exhibits promise in reducing the risk of certain cancers. Experimental studies have shown that it can inhibit chemical-induced colon cancer, outperforming corn oil supplementation. This effect may be attributed to ALA’s indirect conversion to prostaglandin hormones that slow down cell division, a key factor in reducing cancer risk in various tissues throughout the body.

Balancing the Omega-3 and Omega-6 Ratio: A Modern Imperative

The modern diet, characterized by the excessive consumption of vegetable oils such as corn, sunflower seeds, safflower seeds, cottonseeds, and soybeans, has disrupted the essential fatty acid balance in our bodies. The omega-6 to omega-3 fatty acid ratio in Western diets has shifted to a staggering 20–30:1, significantly deviating from the optimal balance required for good health. Daily supplementation with both fish and flaxseed oil can help restore this balance, aligning it more closely with the genetic heritage of our ancestors.

Flaxseed Oil: A Versatile Health Ally

In summary, flaxseed oil is an underappreciated source of omega-3 fats with a growing body of evidence supporting its numerous health benefits. It can help lower blood pressure, reduce inflammatory mediators, potentially mitigate atrial fibrillation, and even play a role in cancer prevention. Embracing a supplement that combines fish, flaxseed, and borage seed oil can be a prudent approach for harnessing the health-promoting potential of these essential fatty acids.

In a world where maintaining health and well-being is of paramount importance, flaxseed oil emerges as a versatile and powerful ally that should not be overlooked.

References

1. [Hypertension Journal (2005)](https://www.ahajournals.org/doi/10.1161/01.HYP.0000154679.41568.e6)
2. [European Journal of Hypertension (2007)](https://www.nature.com/articles/1602631.pdf)
3. [Ander BP, Weber AR, Rampersad PP, Gilchrist JS, Pierce GN, Lukas A. “Dietary flaxseed protects against ventricular fibrillation induced by ischemia-reperfusion in normal and hypercholesterolemic rabbits.” J Nutr. 2004;134:3250–3256.](https://pubmed.ncbi.nlm.nih.gov/15570010/)
4. [2010 Study – Nutrition and Cancer: Colon Cancer Study](https://www.tandfonline.com/doi/abs/10.1207/s15327914nc5101_8)
5. [2015 review of flaxseed in J Food Sci and Technology](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4375225/)

Dr. Meschino