Traveling the Road to Wellness

Fish Oil vs. Flax Seed Oil

June 2009

Unless you're following a strict vegan diet, the question of how best to obtain supplemental essential fatty-acids (EFAs) is a tough one. On the one hand, you have fish oil, long touted as the source of omega-3 fatty acids. On the other, you have renewable, readily available and vegetarian flax seed oil. Both are excellent sources of omega-3s.

Proponents of fish oil hold that these EFAs are more bioavailable, meaning they are in a state that is readily absorbed and utilized by the human body. Proponents of flax seed oil counter with the fact that fish oil does not contain ALA, an essential nutrient not naturally occurring in the human body. Thus, the debate continues.

ALA, EPA and DHA–The Key Omega-3 EFAs

To fully understand this debate, we need to briefly go over the differences, and similarities, of the three main essential fatty-acids that are found in most EFA supplements.

ALA stands for alpha-linolenic acid. It is found in plant-based sources like flax seed, borage, hemp seed and some types of nuts like walnuts. Unlike the following two EFAs, ALA is not produced naturally in the body.

EPA stands for eicosapentaenoic acid. It is naturally occurring in the body, but it also comes from sources like cold water fish (i.e., Arctic cod) and fatty fish (i.e., salmon). One very important note: about 8% of the human brain is made up of EPA and DHA.

DHA stands for docosahexaenoic acid. Like EPA, it is found in cold water fish. However, it also plays a role in the development of healthy eyes, brains and nervous systems, and it has also been studied for its potential benefits in protecting against Alzheimer's disease.

All three of the above omega-3 EFAs are alike in certain ways. They all work to help keep cell membranes flexible and elastic, helping them maintain proper working function by allowing them to take in nutrition more easily.

ALA, EPA and DHA also have shown to help block the actions of certain compounds that cause inflammation. Omega-3 essential fatty acids have become so popular because of their benefits for brain and heart health. In fact, according to ConsumerLab.com's 2009 Survey of Vitamin and Supplement Users fish oil supplement use is now nearing that of regular old multi-vitamins.

Fish Oil

Fish oil has been the most popular form of EFA supplementation for a long time, and in one respect, it is in fact better than flax seed oil. Fish oil contains two omega-3s that, as we've already discussed, are especially important: EPA and DHA. The body uses EPA to create many hormone-like substances that reduce inflammation and other "excited" states in the body, and both nutrients are important for brain health.

Taking fish oil supplements can help ensure that your body gets enough of these two vital omega-3s, but as with most things, there are limits and risks involved.

Fish oil obviously comes from fish, and many people are now aware of the rising contaminant levels in the world's oceans. As a result, contaminated fish products are problematic. Mercury, industrial pollutants and other toxins have become more and more prevalent, and the FDA has recommended that you consume fish no more than two times a week for safety reasons. Women who are pregnant or nursing, or who are planning a family should also consult with their doctor to determine safe levels of consumption.

Flax Seed Oil

Flax seed oil contains an omega-3 called alpha-linolenic acid (ALA), which your body needs but cannot manufacture itself. Plus, your body can use ALA to make all the other omega-3 fatty acids that it needs, including both EPA and DHA. Therefore, a popular supporting argument for flax seed oil over fish oil is technically, if take enough and get enough ALA in your system, if you don't need other sources of omega-3s.

Another advantage of flax seed oil, or rather consuming ALA, is that your body does won't create more EPA and DHA than it needs. Therefore, taking flax seed oil in proper amounts should provide your body with the proper levels of all three omega-3 essential fatty-acids. Above all, your body needs ALA. Thus, even if you're taking fish oil supplements, you need to consume ALA from another source…be it flax, walnuts or other sources.

Is One Better Than the Other?

So, you may be thinking that because your body will produce EPA and DHA from the ALA in your flax seed that you're getting the best of everything? Unfortunately, nothing is ever that easy.

The process your body uses to convert ALA to EPA and DHA, while definitely beneficial, is not very economic. It takes a lot of work and other enzyme to complete the process. This is a primary argument for the use of fish oil, which makes EPA and DHA readily available for immediate utilization in your body.

The matters of renewability and conservation are also important things to consider when making your choice. It is true that flax is more "green" than harvesting fish and extracting oil.

The bottom line is that your body needs omega-3 fatty acids; that's why they are called essential. Depending on your diet, either flax seed oil or fish oil supplements may be what you need, and some people may benefit from taking both. If you are having a hard time choosing between the two, consult with your primary health care provider or a certified nutritionist for their professional opinion.

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