Flaxseed oil (ALA omega-3)
What it is
The richest plant source of alpha-linolenic acid, a short-chain omega-3 fatty acid. However, your body converts only about 5 to 10 percent of ALA into the EPA and DHA that provide most omega-3 health benefits. A direct EPA/DHA supplement from fish or algae oil is far more efficient. Flaxseed oil is reasonable as a general anti-inflammatory for vegans who cannot take algal DHA, but should not be considered equivalent to fish oil.
Dose
1–2 tablespoons/day or 1,000–2,000 mg ALA capsules; NOT equivalent to EPA/DHA — conversion is only 5–10%
Time of day & tips
Take with a meal containing fat. Keep refrigerated and use within weeks of opening — goes rancid quickly. Do not heat or cook with it. Do not substitute for fish or algal oil.
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