Fish Oils vs. Flaxseed Oil - Which is the Healthier Oil for You?

Should you take fish oil for flaxseed oil?  When it comes to health benefits you may be wondering which is the superior oil for you.

When you compare the two oils side by side you find that they both provide an excellent source of omega 3 fatty acids. Flax seed oil is one of the few plant-based sources of the omega 3 fatty acid, Alpha linolenic acid (ALA). On the other hand, both fish oils and krill oil are excellent sources of Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA).

When we eat flax seed oil, our bodies enzymatically convert the ALA into EPA and DHA. However, researchers say there is a big difference how much of the ALA is converted into EPA and DHA. This difference could change the way you choose your omega 3 oil supplements. Surprisingly, researchers found a difference how men and women utilize ALA in their bodies. Scientists from England discovered that increasing your intake of ALA leads to an overall increase in EPA in your body. This increase takes place over weeks and months of ALA supplementation. Sources of ALA include flax seeds, flax seed oil, soybeans and walnuts.

Using radioactive substances, researchers were able to measure how much ALA is converted into EPA and DHA in the human body. Unfortunately, the results were less than stellar - it was found the conversion of ALA into EPA in adult men was only 6 - 8% and the conversion into DHA was a mere 0.1%.

Looking at the data for women, it was found the female body was able to convert ALA into DHA more efficiently than men. Women reach a conversion of ALA to EPA up to 9% - an amazing difference! Scientists think the amount of estrogen in the female body affects how well they can utilize ALA. Scientists believe women convert the ALA to DHA more effectively to meet the demands of DHA for the fetus during pregnancy and breast feeding. Research has proven that DHA is important for healthy development of fetal mental function, immune system and eye/hand/motor coordination and development.

Studies performed by other scientists have reached similar conclusions. The conversion of ALA into EPA is low and hampered even further if you eat a diet high in omega 6 fatty acids.

So when it comes to flax seed oil vs. fish oil, the answer is clear:

- Fish oils provide both EPA and DHA. Flaxseed oil only provides ALA and it must be converted to EPA.

- Men can't convert ALA into DHA very well (less than 0.1%).

- Men only convert a small amount of ALA to EPA (about 6 - 8%).

- Women more effectively convert ALA to DHA (up to 9% - almost 9000% better than men). 


When it comes to using fish or flax seed you can use the above information to help you choose the right oil to meet your omega 3 needs. Fish oils provide you an excellent source of both EPA and DHA. Another excellent source of EPA and DHA is Krill Oil.

Flax seed oil is still a good source of omega 3 fatty acids. If you choose to use flax seeds in your diet, make sure you include sources of fresh water fish or supplements to ensure you get enough EPA and DHA. Other food sources of omega 3 fatty acids include walnuts, tofu and soybeans.