Flaxseed

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    Last Updated: August 15, 2024

    Flaxseed is the seed of the Linum usitatissimum plant and is frequently taken in the form of seeds, oil, or supplements as a source of fiber and alpha-linolenic acid (ALA). It is most often used to promote healthy blood pressure, blood glucose levels, and cholesterol levels.

    Overview

    Dosage information

    Doses used in studies vary, and a specific recommended daily dose is not yet clear.

    As whole flaxseed, studies have used dosages ranging from 10 to 60 grams per day. As flaxseed oil, dosages range from 1 to 42 grams per day. Lignan — a phytoestrogen in flaxseed — can be supplemented in capsules with dosages ranging from 100 to 600 milligrams per day.[1][2][3][4][5][6][7]

    Currently there is no clear recommendation on the best form of flaxseed supplement to use. Ground flaxseed and flaxseed oil are more readily absorbed than whole flaxseed,[8] and taking flaxseed in ground form may be more effective for lowering LDL cholesterol levels.[1][2] High blood pressure might respond best to flaxseed oil,[9][10] while whole flaxseed had a more significant effect on BMI, weight loss, and waist circumference in one meta-analysis.[11]

    It is important to remember to store ground flaxseed in an airtight container to prevent it from oxidizing. In warmer climates it is advisable to store it in the refrigerator.[12] Flaxseed oil should be stored in a cool, dark environment, because it can be damaged by both heat and light.[13]

    Frequently asked questions

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