Fats & OmegaNo.029
Flaxseed Oil
Plant omega-3 (ALA) for non-fish eaters.
Typical / RDA1–2 g ALA
Upper limitGenerally safe
EvidenceLimited
How to take it
Timing With a mealFood With fatForm ALA, keep refrigerated
What to know
Provides ALA, which the body converts to EPA/DHA only inefficiently (often <10%). A reasonable plant option, but an algae-based EPA/DHA oil is a more direct vegan choice.
Interactions & cautions
- Low risk; conversion to active omega-3s is limited.
Do you actually need it?
Vegan and want omega-3? Algae oil beats flax for EPA/DHA.
Reference values: NIH Office of Dietary Supplements, adult general population. Educational information only — not medical advice. Confirm with a healthcare professional.