Some of the potential drawbacks of excessive omega-3 supplementation include digestive upset and excessive bleeding. These could happen if you take both supplements at the same time. There are other ways to get all three important omega-3s without resorting to multiple supplements. Eating fish twice a week offers many of the same heart-healthy benefits for the average person as taking a fish oil supplement, per the UMMC. Alternatively, you can add flax seeds to your diet, which has the added benefit of boosting your fiber intake.
You can also increase your intake of ALA-rich foods, which include nuts -- especially walnuts -- as well as chia and hemp seeds. Erica Jacques is an occupational therapist and freelance writer with more than 15 years of combined experience. Jacques has been published on Mybackpaininfo. Monitor the health of your community here. More Articles. In fact, certain fish oil supplements are often prescribed by healthcare providers to lower blood triglyceride levels. Fish oil supplements are rich in omega-3 fatty acids and may reduce the risk factors associated with heart disease.
A typical fish oil supplement contains mg of EPA and mg of DHA, but the amount varies depending on the supplement and brand 4. On the other hand, flaxseed oil contains the omega-3 fatty acid known as alpha-linoleic acid ALA In just 1 tablespoon 15 mL , flaxseed oil contains a whopping 7. Both fish oil and flaxseed oil are rich in omega-3 fatty acids. Heart disease is the leading cause of death globally Many studies have found that both flaxseed oil and fish oil may benefit heart health.
Specifically, supplementing with these oils has been shown to lower blood pressure levels in adults, even in small doses 19 , 20 , 21 , Flaxseed oil may also have beneficial effects on cholesterol levels when taken as a supplement.
Some studies have shown that flaxseed oil may be effective in reducing LDL bad cholesterol and boosting protective HDL cholesterol 25 , 26 , Numerous studies have shown that fish oil supplements may improve a number of skin disorders, including dermatitis , psoriasis, and skin damage attributed to ultraviolet UV exposure For instance, one small study in 13 women found that ingesting flaxseed oil for 12 weeks improved skin properties like skin sensitivity, hydration, and smoothness Fish oil has been shown to have anti-inflammatory properties in research studies, due to its omega-3 fatty acid content For example, fish oil has been associated with decreased production of inflammatory markers known as cytokines 31 , Both oils may help to lower blood pressure and improve triglyceride and cholesterol levels.
Flaxseed oil and fish oil both promote skin health. Fish oil has proven to have potent anti-inflammatory properties, while research is mixed for flaxseed oil.
In addition to its above shared health benefits with fish oil, flaxseed oil may also be beneficial in treating gastrointestinal symptoms.
Studies have shown flaxseed oil may be helpful in treating both constipation and diarrhea. Long-term use of fish oil may cause a vitamin E deficiency in some individuals. Therefore, it's a good idea to look for fish oil supplements that also contain vitamin E, or take a multiple vitamin that contains this vitamin if you take fish oil supplements for dry eyes.
Dietary fatty acids and the year incidence of age-related macular degeneration. Archives of Ophthalmology. May Omega-3 fatty acids, fish oil, alpha-linolenic acid. Medline Plus, a service of the U. March Topical omega-3 and omega-6 fatty acids for treatment of dry eye. February The relationship of dietary lipid intake and age-related macular degeneration in the Third National Health and Nutrition Examination Survey, through Effects of omega-3 fatty acids on serum markers of cardiovascular disease risk: A systematic review.
November Improvement of dry eye symptoms with polyunsaturated fatty acids. French Journal of Ophthalmology. Harvard Health states that flaxseed contains the highest amount of these at 7 grams per tablespoon. There are a confined amount of enzymes that can perform this conversion process, and as such, only a very small amount of DHA and EPA result from this.
The report from Harvard reveals that a mere 10 to 15 percent, perhaps even less, of the omega-3s are converted into a useful form. This is important because when looking at the labels of flaxseed and flaxseed oil capsules, the amount of omega-3 fatty acids stated is not an accurate representation of what the body is actually able to use. In fact, when the label states 7 grams per tablespoon, the actual usable amount will be approximately milligrams.
According to the NIH , f ish oil supplements vary, but on average they contain approximately 1 gram of fish oil per capsule. Combining flaxseed oil and fish oil is safe, although could be unnecessary. If you are not vegan and are not opposed to taking fish oil, then it is a better bet for obtaining the correct amount of EPA and DHA in your diet.
Harvard Health reports that flaxseed oil is not a substitute or replacement for fish oils. It is recommended that people consume 8 ounces of seafood each week in order to reap the many benefits of omega-3s and other nutrients found in whole food form. The National Center for Complementary and Integrative Health warns that people taking medications for blood clotting may be at risk when adding omega-3 supplements to their diet.
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