Guide to Buying Flaxseed Oil

If you're buying flaxseed oil, there are a number of things you should consider before you run out and buy that bottle.

This oil comes in different forms and there's a big difference in how the oil can be manufactured and packaged. Here's some information to help you get the best quality oil for your health needs.

1. What form do you want to take this oil? Liquid or capsules?
2. What is the purity and quality of flaxseeds used for making the oil? Is it certified organic?
3. What's a fair price for the best flaxseed oil?

1. Liquid Flaxseed Oil Supplements

Many people like buying flaxseed oil in the liquid form because it's a convenient way to add this oil to your diet. You can pour it into fruit smoothies and protein shakes or even drizzle it on salads. Some people like to take it 'straight up' in a tablespoon.

The oil is affected by heat and shouldn't be exposed to high temperatures. Excessive heat may cause the fatty acids to oxidize so you shouldn't cook or fry the oil. Flaxseed oil is best consumed in its natural form - straight from the bottle.

Flaxseed oil contains high amounts of alpha linolenic acid (ALA), an omega 3 fatty acid. One tablespoon of flaxseed oil will yield about 7 grams of ALA, depending on the brand and quality of oil.

You can buy flaxseed oil in different sizes. It's available in 8 oz. bottles, up to large 32 oz. bottles.

When buying flaxseed oil liquids, make sure it comes packaged in dark glass or opaque plastic bottles. The oil is light-sensitive, so it's packaged in these types of containers to protect it from light.

An example of liquid flaxseed oil packaged in dark bottles is Nature's Life Organic Golden Flax Seed Oil, pictured to the right.

Other good brands of liquid flaxseed oil are Spectrum Naturals High Lignan Flax Oil and NOW Foods High Lignan Flax Oil.

How do you know you're buying flaxseed oil with fiber or lignans in the bottle?

Look at the bottle label to see what ingredients are. If you see flaxseed particulates listed, it means they've added flaxseed particles to bump up the fiber and lignan content.

If you want a high-lignan flaxseed oil, make sure to check ingredient label to see if they list the lignan content. Some companies may call their flaxseed oil high-lignan, but they won't tell you how much lignan you're actually getting in the bottle. The highest source of lignans is always found in ground flaxseeds.

Before you go out and buy that bottle of high-lignan flaxseed oil, read this article warning consumers about low-lignan flaxseed oils.

2. Purity and Quality of Flaxseed Oil

When buying flaxseed oil (liquid form or capsules) you should look for the following characteristics:

Cold pressed and Unrefined

Cold pressed means no heat was involved in the extraction of the oil. Healthy oils can experience heat-damage and this can affect their nutritional value. Try and look for unrefined oils, as refined oils may go through dozens of processing steps, including bleaching and deodorizing.

Made from Certified-organic flaxseeds

The best flaxseed oils are grown without pesticides or artificial fertilizers.

GMO-free

Some people want avoid the dangers of genetically modified food and want products free of chemical solvents, artificial colors and preservatives. You can find organic flaxseed supplements and these will not contain any GMO products.

Packaged in dark bottles

Liquid flaxseed oil is affected by light exposure. The best flaxseed oils should be packaged in dark glass bottles or opaque containers. Look for products processed and packaged in a low-oxygen environment to protect against oxidation of the fatty acids. If you can find flaxseeds that

What about Flaxseed Oil Capsules? Flaxseed oil capsules and softgels are another popular way you can take flaxseed oil. Some of the advantages of taking a softgel is you don't have to taste the oil, the ingredients are tamper-proof and the oil is protected from going rancid.

If you're buying flaxseed oil capsules or soft gels, look for higher dosages per soft gel, such as 1000 mg. You'll get a higher amount of omega 3 fatty acids per soft gel and you won't have to take a bunch of lower dose soft gels to equal the higher dose. However, this will depend if you're getting 100% pure flaxseed oil.

Some manufacturers may add other oils such as pumpkin seed oil, sunflower oil, sesame seed oil or borage oil, to name a few. I don't think there's anything wrong with the addition of these other oils; it just depends if this is what you're looking for.

3. Cost of Flaxseed Oil Liquids and Capsules

Price of Liquid Flaxseed Oils:

You can buy liquid flaxseed oil in different sized bottles - from 8 ounces to 32 ounce bottles. Prices can range from 75 cents to $1 per ounce, depending on the brand.

Price of Flaxseed Oil Capsules:

Prices for flaxseed oil capsules will depend on the dosage and amount per bottle. Average price for 100 capsules per bottle range from $15 - $25 for 1000 mg. softgels. It's a good idea to look at the label and see what you're getting per capsule and the cost per capsule.

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