Fish oil vs flaxseed oil: are they simply two different ways to get omega-3, or do they actually provide different things?
It is an easy question to ask, particularly when both are regularly talked about as sources of omega-3 fatty acids. The important difference is that they contain different forms of omega-3, which our bodies use differently.
Flaxseed oil has long been an ingredient we value at The Herb Farm, so we thought we would take a closer look at the difference between these two familiar oils.
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What Are Omega-3 Fatty Acids?
Omega-3s are a family of essential fatty acids that play important roles throughout the body. Three of the best-known forms are:
- ALA (alpha-linolenic acid)
- EPA (eicosapentaenoic acid)
- DHA (docosahexaenoic acid)
ALA is found predominantly in plant foods and oils, including flaxseed, chia, walnuts and canola oil.
EPA and DHA are predominantly found in fish, seafood and marine oils. They can also be obtained from algal sources.
So while both fish oil and flaxseed oil can be described as sources of omega-3, the type of omega-3 they provide is different.
Fish Oil vs Flaxseed Oil: The Main Difference
The simplest way to understand the difference is:
- Fish oil provides EPA and DHA directly.
- Flaxseed oil provides predominantly ALA.
The body can convert some ALA into EPA and then DHA. However, this conversion is limited, particularly when it comes to DHA.
This means flaxseed oil shouldn't be considered a direct nutritional replacement for fish oil when someone is specifically looking to increase their intake of EPA or DHA.
It does, however, remain one of the richest plant-based sources of ALA.
What Does the Body Do With ALA?
ALA is considered an essential fatty acid because our bodies cannot produce it themselves, meaning we need to obtain it through our diet.
Once consumed, a small proportion of ALA can be converted into the longer-chain omega-3 fatty acids EPA and DHA.
Current research suggests this conversion is relatively limited, so it is more accurate to think of ALA, EPA and DHA as related omega-3 fatty acids rather than completely interchangeable sources.
What About Flaxseed Oil?
Flaxseed, also known as linseed, is naturally rich in ALA.
According to the US National Institutes of Health, one tablespoon of flaxseed oil provides approximately 7.3 grams of ALA, making it one of the richest commonly available dietary sources of this essential omega-3 fatty acid.
Flaxseed oil is also plant-based, making it an option for people who choose not to consume fish or animal-derived oils.
It is worth remembering, however, that someone following a plant-based diet who specifically wants EPA and DHA may also wish to investigate algae-derived omega-3 sources.
Is Fish Oil Better Than Flaxseed Oil?
Not necessarily. They are different.
When comparing fish oil vs flaxseed oil, the better option depends on what you are trying to obtain.
If you specifically want EPA and DHA, fish oil supplies these omega-3s directly.
If you are looking for a plant-based source of the essential omega-3 ALA, flaxseed oil is an excellent source.
Rather than viewing one as universally better than the other, it makes more sense to understand what each oil contains and choose according to your dietary needs and preferences.
What About Sustainability?
Sustainability can also be part of the decision.
The environmental impact of fish oil varies considerably depending on the fishery, species, location, production method and sourcing practices involved. If choosing a fish oil, looking for reputable products with transparent and independently verified sustainable sourcing can help you make a more informed choice.
Flaxseed is an agricultural crop, making flaxseed oil a plant-based alternative that does not rely on marine fish stocks.
Why Does The Herb Farm Use Flaxseed Oil?
At The Herb Farm, flaxseed oil isn't used because we believe it is simply a substitute for fish oil.
We use it because it is a naturally nourishing plant oil with a fatty-acid profile that makes it well suited to skincare.
Applied topically, plant oils can help replenish lipids on the surface of the skin and support the skin barrier, helping skin feel softer, smoother and more comfortable.
Flaxseed oil fits naturally with our philosophy of carefully selecting plant-based ingredients for the role they play within a formulation.
So, Fish Oil or Flaxseed Oil?
If you've been wondering about fish oil vs flaxseed oil, the main thing to remember is that both contain omega-3 fatty acids, but not in the same form.
- Fish oil: predominantly provides EPA and DHA.
- Flaxseed oil: predominantly provides the essential plant-based omega-3 ALA.
The body can convert some ALA into EPA and DHA, but this conversion is limited, so the two oils shouldn't be considered completely interchangeable.
When choosing between them as part of your diet, consider what you want from an omega-3 source, your dietary preferences and any advice you've received from your healthcare practitioner.
For us, flaxseed oil has another role altogether: as one of the beautiful plant oils we can use to nourish and care for the skin.
By Sarah Cowan, Managing Director, The Herb Farm
Originally published by The Herb Farm in March 2018.
Health information: This article is provided for general information only and is not intended as medical or nutritional advice. If you have specific health concerns, take medication, are pregnant or breastfeeding, or are considering supplementation, speak with an appropriately qualified healthcare practitioner.