Flaxseed Oil: Benefits, How to Use It and How to Store It

Flaxseed oil is pressed from flax seeds and is one of the richest plant sources of omega-3. It has found a place in the pantries of people who want a more balanced diet, but it helps to know exactly what it offers, how to use it and where its limits are. This article explains it all in a simple, practical way.

What flaxseed oil is

It is an oil obtained by cold-pressing flax seeds. Its main feature is a high content of alpha-linolenic acid (ALA), a plant-based omega-3. The body can convert a small part of ALA into EPA and DHA, the omega-3s found in fish, but the conversion is limited. That makes flaxseed oil a good addition, but not a complete replacement for oily fish.

Main benefits

• Plant-based omega-3 source: a useful option for people who eat little fish, for vegetarians, and for anyone who wants to vary their sources of healthy fat.
• Swapping out less healthy fats: used cold in place of creamy dressings or saturated fat, it contributes to a more balanced fat profile.
• Digestion: some people notice a mild effect on bowel movements, but this is better known for whole or ground seeds, which contain fibre. The oil on its own has no fibre.
• Skin and hair: essential fats are part of the skin barrier. Results vary from person to person and nothing is guaranteed.

Oil or ground seeds?

Ground flaxseed provides fibre, lignans and ALA, and costs less. The oil concentrates the ALA and is handy for people who do not like the texture of seeds, but it loses the fibre. For most people ground seeds are the more complete choice, and the oil is an alternative for variety.

How to use it

The usual amount is around one teaspoon to one tablespoon a day, depending on each person's tolerance. Start small and build up gradually. The most important rule is never to heat it: flaxseed oil has a low smoke point and breaks down easily with heat, turning bitter. Always use it cold. A few ideas:

• in salad dressings, with apple cider vinegar or lemon juice;
• stirred into plain yoghurt or ready-made porridge;
• in a fruit smoothie with banana and spinach;
• to finish soups or purées, off the heat and slightly warm;
• in dressings for cooked vegetables and pulses.

Measure it with a spoon rather than pouring straight from the bottle so the amount stays modest, and write the date you opened it on the label so you know when to throw it away.

How to choose and store it

This oil oxidises easily, so storage is essential. Choose dark glass bottles, preferably small ones, and check the expiry date. Once opened, keep it in the fridge, tightly closed, and use it within a few weeks. If it smells rancid or tastes very bitter, throw it away.

Things to watch

• high doses can cause loose stools or digestive discomfort;
• people taking blood thinners or antiplatelet drugs should talk to their doctor before using it regularly;
• during pregnancy and breastfeeding, it is best to ask for advice before regular use;
• people with seed allergies should be careful and seek guidance.

A practical plan for the week

A simple way to start is to add a teaspoon of flaxseed oil to your lunchtime dressing three or four times a week, and alternate with ground flaxseed in your breakfast yoghurt. That way you vary your omega-3 sources without much effort and avoid getting tired of the taste.

In short

Flaxseed oil is a good plant source of omega-3 when used cold, in small amounts and stored well. It is not a miracle product and works best as part of a varied diet. This article is for information only and does not replace advice from a health professional.