Flaxseed oil (ALA omega-3)

Tier 2 — promising · Plant omega-3 · Inflammation · Heart

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%