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Fatty Acid

Flaxseed Oil (ALA)

Also known as: Flax oil, Linseed oil, ALA

B
Evidence

Plant-based omega-3 (ALA) that requires conversion to EPA/DHA. Conversion is inefficient (5-15%). Better than nothing for vegans.

Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.

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Primary uses

  • Vegan omega-3
  • Inflammation support
  • Skin health

How it works

  • ALA is essential omega-3
  • Converts to EPA/DHA (5-15%)
  • Independent anti-inflammatory effects

Dosage

Typical range
1-2 tablespoons oil or 1000-3000 mg capsules
Timing
With food
With food
Yes
Duration
Safe long-term
Special populations
Algal oil better for DHA needs

Forms

  • Oil
  • Softgel

Safety

Common side effects

  • Loose stools at high doses

Contraindications

  • None

Evidence notes

ALA conversion to EPA/DHA is inefficient

Grade B: Some human trials support key claims; further confirmation needed.

Cited research for Flaxseed Oil (ALA)

Clinical studies referenced across Formulate guides that mention flaxseed oil (ala). Each links to the full study page with PubMed source + the guides that cite it.

Flaxseed Oil (ALA) compared head-to-head

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.