Fact Checked

How Do I Choose the Best Flaxseed Oil Supplement?

Marlene de Wilde
Marlene de Wilde

When buying a flaxseed oil supplement, there are several factors to consider, including how it's taken and how it's processed. Flaxseed oil can come in liquid form or capsules, but whatever the form, it is better if the oil is cold pressed and unrefined. Certified organic seeds are grown without the use of pesticides or artificial fertilizers and are not usually genetically modified. Liquid flaxseed oil can be affected by the light so the best flaxseed oil supplement comes in dark or opaque glass bottles. Products should be processed and packaged in an environment that is controlled for heat, light and oxygen as these can destroy the oil.

Liquid flaxseed oil is preferred by those who like to add the oil to different foods or take it by the tablespoon. The oil can be poured into smoothies or shakes and drizzled over salads. As it is sensitive to heat and light, the oil should not be exposed to high temperatures or packaged in clear bottles or containers.


Capsules and soft gels are the best flaxseed oil supplement for those who do not like the taste of the oil. More advantages of taking the supplement in this way is that the oil is more protected from light and oxygen and so is not as likely to go rancid. The addition of other oils such as sunflower, sesame seed or borage oil may be an issue to those who prefer their supplement to be 100% pure so the list of ingredients should always be checked.

The flowers of a flax plant.
The flowers of a flax plant.

Flaxseeds are high in omega 3 fatty acids, fiber and lignans, but the latter benefits are present only in the hull of the seed and so are removed during the processing of the oil. There are some who consider the best flaxseed oil supplement to be one to which the particles have been added and the fiber and lignan levels of the oil increased. If the bottle ingredients include flaxseed particulates, then this is a high-lignan flaxseed oil. The ideal level of lignans is about 45 mg a day but even in the high-lignan oils, there are only about three mg present in a teaspoon of oil. Therefore, ground flax is favored by some as it contains benefits not available in oil.

Flaxseed oil and flax seeds.
Flaxseed oil and flax seeds.

Cold pressed oil is that in which there was no heat involved in the extraction of it. Unrefined oils are also better as they do not undergo as much processing as refined oils. Certified organic flaxseeds are pesticide and fertilizer free and they are not genetically modified, for those who prefer their foods this way. The better producers of flaxseed oil also ensure the oil is free of lead and mercury so a little research into the origin and manufacturer of the product is always a good idea.

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Discussion Comments


@spotiche5- If you don't like taking capsules or the flavor of flax seed oil, try the seeds. Put them on cereal, sprinkle them on salads, or mix them in food like pasta or casseroles to get all of the benefits of flax oil without experiencing the unpleasant taste of the oil or having to deal with the hassle of swallowing pills.


@spotiche5- You are in luck because several companies do make flax seed oil that is flavored. I have personally found it in lemon and cinnamon flavors in the organic and natural section of my favorite grocery store. The best brands are in the refrigerated section, because they are natural, cold pressed, and full of nutrients.


I like to get the benefits that flax seed oil has to offer, but I don't like the taste. Are there any flax oil supplements available that don't have a bad taste? I don't like to swallow capsules, so I need an alternative that works for me.

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