Fish Oil

Flax Oil

Types of Omega-3s

ü  Contains two primary Omega-3 fatty acids: EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid).

ü  These are the most bioavailable and beneficial forms of Omega-3s, directly involved in reducing inflammation, supporting heart health, brain function, and eye health.

ü  Rich in ALA (Alpha-Linolenic Acid), a plant-based Omega-3.

ü  ALA can be converted into EPA and DHA in the body, but this conversion process is inefficient. Only a small percentage (around 5-10% for EPA and 2-5% for DHA) of ALA is converted into these active forms.

Health Benefits

ü  Cardiovascular Health: Reduces triglycerides, lowers blood pressure, and decreases the risk of heart disease.

ü  Brain Function: DHA is crucial for brain development and cognitive function. It may help prevent or slow neurodegenerative diseases like Alzheimer's.

ü  Anti-inflammatory: EPA and DHA are potent anti-inflammatories, beneficial for conditions like arthritis.

ü  Mental Health: Linked to improved mood and reduced symptoms of depression and anxiety.

ü  Cardiovascular Health: ALA can help reduce inflammation and support heart health, though less effectively than EPA and DHA.

ü  Digestive Health: Flaxseed oil may improve digestive health and relieve constipation due to its fiber content (in whole seeds).

ü  Hormonal Balance: Particularly in women, flaxseed oil can help balance hormones and support menstrual health.

Other Nutrients

ü  Primarily provides Omega-3 fatty acids, with some oils also containing vitamins like Vitamin D and Vitamin A, depending on the source (e.g., cod liver oil).

ü  In addition to ALA, it is rich in lignans (antioxidants found in the whole seed), which have additional health benefits, such as supporting hormone balance and providing cancer-protective properties.

Dietary Considerations

ü  Pros: Best source of EPA and DHA; directly impacts heart, brain, and overall health.

ü  Cons: Can cause fishy aftertaste or burps; may contain contaminants like mercury (though high-quality, purified supplements minimize this risk); not suitable for vegans/vegetarians.

ü  Pros: Suitable for vegans and vegetarians; rich in ALA and other beneficial compounds; can be used in various dishes (e.g., in salad dressings).

ü  Cons: Less effective at providing EPA and DHA due to poor conversion; should not be used for high-heat cooking as it has a low smoke point.

Usage and Supplementation

ü  Often taken as a supplement in liquid or capsule form.

ü  Recommended for those looking for direct EPA and DHA intake, especially if dietary fish consumption is low.

ü  Can be used as a supplement or added to foods like salads and smoothies.

ü  Ideal for those on a plant-based diet or those looking for additional sources of ALA.

Recommendation

For vegetarians, the chose is obviously only ALA rich food such as Flaxseed or Oil.  For people who could take both, the dilemma will be which one to choose?

Our recommendations:

For the young and young adult, you just focus on Fish Oil EPA & DHA. 

For adult especially after 30s, we would recommend both Fish and Flax to give you’re the best coverage.

ü  You can use Flaxseed and oil with your breakfast: bread, oats, muesli…

ü  And take 1 or 2 dorse of Omega-3 softgel in the morning and/or at night.