Fish Oil vs Flaxseed Oil

In terms of obtaining omega 3 fatty acids, how does the comparison of fish oil vs flaxseed oil measure up?

First and foremost, we need to understand that the omega 3 fatty acids found in the two oils are not the same. Flaxseed oil contains alpha-linolenic acid (ALA), which has 3 double bonds in a carbon chain of 18 carbon atoms. Fish oil, on the other hand, contains eicosapentaenoic acid (EPA), which has 5 double bonds in a carbon chain of 20 carbon atoms, and docosahexaenoic acid (DHA), which has 6 double bonds in a carbon chain of 22 carbon atoms. In other words, the physical structures of EPA and DHA are longer than ALA.

All three types of fatty acids cannot be synthesized or made by the human body, and must be obtained via one's diet. And it is believed that it is DHA and EPA which the body needs for various health functions and benefits; the health benefits of DHA and EPA are well-researched and studied, while the same cannot be said of ALA.

Interestingly, though, the body is able to use ALA to form EPA as well as DHA. One thing which must be noted here is that such conversion apparently only takes place on a limited basis. Further, it takes place competitively with omega 6 fatty acids; in other words, if your diet has a lot of omega 6 fatty acids, the body would struggle even more to convert ALA to DHA and EPA. The problem here, of course, is that modern day diets have plenty of omega 6 fatty acids; that is why we need to consume more omega 3's in the first place.

So, how do all these facts add up in the fish oil vs flaxseed oil contest?

This means that, when we consume fish oil, the omega 3 fatty acids DHA and EPA it contains bring direct benefit to our health and bodies. On the flip side, the ALA in flaxseed oil may only be able to bring about an indirect benefit.

This sounds like fish oil has the upper hand in the fish oil vs flaxseed oil dilemma. But then, there are sound arguments on the other side of the fish oil vs flaxseed oil debate, too.

Due to environmental pollution, fish nowadays are highly contaminated with toxins such as mercury, dioxins and PCBs. Fish oil, being derived from fish, would of course not be spared. This risk, though, is mitigated by finding a highly purified fish oil supplement (in the form of capsules, pills, tablets, etc) which is certified to be free from toxins and contaminants.

A good thing about flaxseed oil is that it also contains decent amounts of omega 6 fatty acids, which are also critical for good health. This means that flaxseed oil can help to bring about balance, perhaps more so than fish oil can.

In addition, flaxseed oil is suitable for vegetarians and vegans; the same cannot be said of fish oil. And it is possibly less expensive than fish oil, too.

Perhaps most significant in swaying the fish oil vs flaxseed oil pendulum, is the fact that flaxseed oil was the oil of choice of Dr Johanna Budwig. Dr Budwig was a brilliant German biochemist who was an expert on nutrition, fats and oils. Explaining her work will take quite a bit of effort, but in gist, she had discovered that the lack of good fats and the over-consumption of bad fats was the cause of chronic degenerative diseases, and she was able to reverse such diseases, which included cancer, by correcting this deficiency. The most famous ingredient in the Budwig Protocol is the flaxseed-oil-cottage-cheese mixture, often referred to as FOCC.

In her work, Dr Budwig had found that fats played critical roles in the human body, influencing factors such as cell membrane health, cell oxygen uptake, and the absorption of "energy" from the sun. Without good fats, these processes don't work so well and the body suffers. After much research and probably experimentation, she chose flaxseed oil, but not fish oil or any other oil. This, to me, is a huge coup for flaxseed oil in the fish oil vs flaxseed oil quandary. And it goes beyond merely an omega 3 issue, too.

What must be noted is that, for the Budwig Protocol, consumption of bad fats - animal fats, trans fats, processed oils, butter, margarine, etc - was very strictly prohibited. Otherwise, the protocol would not work. This is a key point to consider in deciding between fish oil vs flaxseed oil for your omega 3 (and other fatty acid) needs.

Fish oil, flaxseed oil, or both? The choice is yours.