Will the better healthy oil please stand up?

When I first started using healthy oils, I came across a puzzling dilemma: Which is the better for you? Flax seed oil versus fish oil?

We know both are healthy oils and are a great source of omega 3 fatty acids.

Fish oils are a natural source of the omega 3 fats eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Flaxseed oil is one of the best plant sources for alpha linolenic acid (ALA).

When you eat flax seed oil, your body converts the ALA into EPA and DHA. However, as you'll soon read below, researchers have discovered that our bodies aren't very efficient at this conversion process. So when comparing fish oil vs flaxseed oil, you need to consider this.

Also, what happens if you have an allergy to fish oil? Will you be able to get enough omega 3's fatty acids from other food sources? Can you use flaxseed oil as an effective alternative?

Fortunately, scientists were aware of this flax seed oil versus fish oil debate and presented some interesting facts.

How Your Body Utilizes Alpha-linolenic Acid (ALA)

United Kingdom - Scientists in the UK discovered that supplementing your diet with ALA will increase your EPA levels, but not your DHA levels.

When men take in ALA, their bodies convert the ALA to EPA at around 8%. And to make matters worse, it turns out the conversion of ALA to DHA was even lower at less than 0.1%! Members of the fairer sex did a little better. Women could convert ALA to DHA at 9%.

Scientists believe that estrogen in women may cause this improved conversion. Apparently, women convert ALA to DHA more effectively to meet the demands of DHA for the fetus during pregnancy and breast feeding.

Research shows there are many health benefits from fish oils during pregnancy including enhanced eye, hand and motor development, stronger immune system and better brain development for your baby.

The availability of EPA and DHA during this period is critical to enhancing your baby's health and it appears Mother Nature has stepped in to help ensure this occurs.

Further studies performed in Switzerland also support the fact our bodies aren't very efficient at converting ALA to DHA. Research by Swiss scientists found the conversion of ALA to EPA to be 6% and to DHA only 3.8%.

They also found that eating a diet high in omega 6 fatty acids (lots of vegetable oils, baked goods and processed foods) may cause the conversion rate to lower another 40 to 50%. So if you want to maximize the health benefits of flaxseed oil, you may want to reduce the amount of vegetable oils and processed foods in your diet.

What's Better for You? Fish Oil or Flaxseed Oil?

When it comes to flax seed oil versus fish oil, the research shows:

• Fish oil is a natural source of both EPA and DHA.
• Flaxseed oil only supplies ALA and your body must convert it into EPA.
• Men can't convert ALA into DHA very well (less than 0.1%)
• Men only convert a small amount of ALA to EPA (about 6 - 8%)
• Women's bodies are better at converting ALA to DHA - up to 9%, which is almost nine times more effective than men.

Comparing fish oil or flax seed oil you should choose fish oil if you want to optimize your omega 3 intake.

Fish oils provide you an excellent source of both EPA and DHA. The health benefits of fish oils are numerous and proven in dozens of documented studies. You may also use krill oil. Krill oil is another great source of omega 3 fatty acids, phospholipids and antioxidants.

Of course, there are still many health benefits from flaxseed oil. Foods high in ALA (alpha linolenic acid) play an important part in a healthy diet. Nutritionists advise they should be consumed in a diet including cold-water fish or fish oil supplements.

If you have an allergy to fish oils or fish, you can still use flax seed oil as a source of omega 3's. Research on flax seed oil versus fish oil shows your body can convert some of the ALA into EPA, and you will be getting some omega 3 fatty acids in your diet. Other alternative food sources of omega 3's include walnuts, tofu, soybeans and certain vegetables, like winter squash.

Research References:

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