Niqi Butterworth - PhD

26/06/2023

I have had this question several times recently so I thought I'd post some bullet points for consideration: "Is flaxseed oil or fish oil a better source of omega 3"?
Both fish oil and flaxseed oil are good sources of omega-3 fats, which have numerous health benefits.
• There are differences between the omega-3 fats found in fish oil and flaxseed oil.
• Fish oil contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are the most important omega-3 fats for health. Most research on omega-3 benefits has focused on EPA and DHA.
• Flaxseed oil contains ALA (alpha-linolenic acid), which can be converted to EPA and DHA in the body, but the conversion rate is limited, usually less than 9%.
• The health benefits of ALA are not as well-documented as the benefits of EPA and DHA.
• Omega-6 fats found in vegetable oils can hinder the conversion of ALA to EPA and DHA.
• Vegans and vegetarians who rely on plant-based sources or flaxseed oil for omega-3s should be cautious about consuming excessive omega-6 fats from vegetable oils.
• The ideal ratio of omega-6s to omega-3s in the diet is between 4:1 and 1:1, but most Americans have a ratio of around 20:1, which is unhealthy. My experience as a practitioner suggests this is similar for most New Zealanders.
• Considering the available research, fish oil, with its EPA and DHA content, is generally a better choice for non-vegetarians.
• Flaxseed oil still has valuable properties, such as lignans with anti-cancer effects.
• For vegetarians, flaxseed oil can be a good option if used correctly, with at least 1 to 3 tablespoons consumed to ensure a minimum intake of EPA and DHA.
• Storing omega-3 oils in a cool, dark place and refrigerating them after opening can help maintain their freshness.
• To ensure a healthy intake of omega-3 fats, you have the option of including oily fish (such as salmon, tuna and sardines) in your diet approximately three times a week, with each portion being around 100 g. It is advisable to vary the size of the fish you consume, as larger fish tend to contain higher levels of mercury. Additionally, it is important to only use fish oils that have been tested for the mercury content and that are sustainably produced.

26/06/2023

I have recently been asked whether flaxseed can be used as a source of omega 3 instead of fish oils. Here are the key points that should be considered when deciding which you want consume.
• Both fish oil and flaxseed oil are good sources of omega-3 fats, which have numerous health benefits.
• There are differences between the omega-3 fats found in fish oil and flaxseed oil.
• Fish oil contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are the most important omega-3 fats for health. Most research on omega-3 benefits has focused on EPA and DHA.
• Flaxseed oil contains ALA (alpha-linolenic acid), which can be converted to EPA and DHA in the body, but the conversion rate is limited, usually less than 9%.
• The health benefits of ALA are not as well-documented as the benefits of EPA and DHA.
• Omega-6 fats found in vegetable oils can hinder the conversion of ALA to EPA and DHA.
• Vegans and vegetarians who rely on plant-based sources or flaxseed oil for omega-3s should be cautious about consuming excessive omega-6 fats from vegetable oils.
• The ideal ratio of omega-6s to omega-3s in the diet is between 4:1 and 1:1, but most Americans have a ratio of around 20:1, which is unhealthy. My experience as a practitioner suggests this is similar for most New Zealanders.
• Considering the available research, fish oil, with its EPA and DHA content, is generally a better choice for non-vegetarians.
• Flaxseed oil still has valuable properties, such as lignans with anti-cancer effects.
• For vegetarians, flaxseed oil can be a good option if used correctly, with at least 1 to 3 tablespoons consumed to ensure a minimum intake of EPA and DHA.
• Storing omega-3 oils in a cool, dark place and refrigerating them after opening can help maintain their freshness.
• To ensure a healthy intake of omega-3 fats, you have the option of including oily fish (such as salmon, tuna and sardines) in your diet approximately three times a week, with each portion being around 100 g. It is advisable to vary the size of the fish you consume, as larger fish tend to contain higher levels of mercury. Additionally, it is important to only use fish oils that have been tested for the mercury content and that are sustainably produced.

06/03/2023