Guide to Buying Flaxseed Oil

• What form do you want to take this healthy oil? Flaxseed oil liquid or flaxseed oil capsules?
• What is the purity and quality of flaxseeds used for making the oil? Is it certified organic?
• What's a fair price for the best flaxseed oil?

Liquid Flaxseed Oil Supplements

Buying flaxseed oil in the liquid form is a convenient way to add this healthy oil to your diet.

You can pour it into fruit smoothies and protein shakes; even drizzle it on salads. Some people take it 'straight up' in a tablespoon. You'll find it has a nice nutty flavor to it.

Flaxseed oil is affected by heat and shouldn't be exposed to high temperatures. You shouldn't cook or fry with it. It should be consumed in natural form - straight from the bottle.

Flaxseed oil contains high amounts of alpha linolenic acid (ALA). 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.

Flaxseed 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 as pictured to the right.

Other good brands of liquid flaxseed oil are Organic Flax Oil with Lignans by Spectrum Organic Products and Organic Flax Seed Oil by Now Foods.

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

Flaxseed Oil Capsules and Soft gels

Many people like buying flaxseed oil capsules or softgels.

They usually come in 500 mg. and 1000 mg. dosages. The soft gels are made from gelatin. The label on the bottle should list what the soft gels are made of.

Most makers of flaxseed oil capsules will list the amount of omega fatty acids you get per soft gel.

For example, I found one brand of 1000 mg. flaxseed oil capsules listing the following ingredients:

• Omega-3 fatty acids (alpha-linolenic acid) - 445 mg
• Omega-6 fatty acids (linoleic acid) - 130 mg
• Omega-9 fatty acids (oleic acid) - 145 mg
• Flaxseed particulate (lignan-rich) - 190 mg

I've found that the average amount of alpha linolenic acid per 1000 mg. capsule is about 400 - 500 mg.

You can also buy flaxseed oil capsules mixed with other 'carrier oils' such as pumpkin seed oil and evening primrose oil (high in omega 6 fatty acids).

Like the liquid form, you should keep the bottles tightly sealed and stored in a dry place away from excessive heat.

Flaxseed Oil vs. Flaxseed Capsules

So which is better: flaxseed oil or flaxseed oil capsules?

I would side with the flaxseed oil (liquid) and here's why:

• One tablespoon of the best flaxseed oil will give you around 7 grams of alpha linolenic acid. You would need to take a dozen 1000 mg. capsules to get the same amount.

• find the oil is a lot easier to mix with foods, beverages, and even salads.

The advantage with buying flaxseed oil capsules is the portability. They're easier to carry around with you than a big bottle of flaxseed oil. Pop a few in your gym bag or knapsack and you can get your dose of flaxseed oil where ever you are.

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. This can affect their nutritional value. You want an unrefined oil, as refined oils can 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.

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 enviroment to protect against oxidation of the fatty acids.

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 depends 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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