Flaxseed oil boosts omega-3s across all diets
New science on omega-3s emerges constantly, from fish oil to flaxseed and beyond. Well known for benefitting cardiovascular health and brain health, this ingredient also is positively correlated with mental health outcomes as previously reported.
But what if the benefits of omega-3s could be realized regardless of dietary preference? Researchers at Friedrich Schiller University Jena in Germany set out to determine how differing age, body mass index (BMI) and dietary patterns impact omega-3 levels in participants supplementing with flaxseed oil.
Why is this important?
Flaxseed is rich in alpha-linolenic acid (ALA), a precursor for more well known omega-3 polyunsaturated fatty acids (PUFA) such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). However, conversion of ALA into EPA and DHA is confounded by several factors such as age, sex and BMI.
The new study out of Germany investigates the impact of dietary patterns, in particular the consumption of animal and fish products, on ALA conversion. Because flaxseed is plant-based, it gives vegetarians and vegans more flexibility in getting adequate levels of circulating long chain omega-3s in the body, which are primarily found in fish and seafood.
What are the key takeaways from this supplement study?
All participants experienced increased omega-3 PUFA plasma levels regardless of dietary pattern (omnivore, flexitarian, vegetarian or vegan).
During the study, all subjects received nutritional counseling and nutrient-optimized menu plans, improving the nutritional quality of their food intake while still adhering to their dietary preferences. However, prior eating patterns did not significantly affect ALA conversion to EPA and DHA.
What omega-3 ingredient was studied?
Participants supplemented with enough flaxseed oil to consume 2 grams ALA per day, aiming for 3 grams ALA daily when combined with nutrient-optimized menus.
What were the details of the prospective clinical trial?
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Design: Prospective, non-randomized, single-center study.
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Study size: 168 healthy adults aged 18-70 were enrolled and grouped into the following based on their dietary patterns: omnivore (Western diet), flexitarian, vegetarian or vegan.
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Length: Participants supplemented with flaxseed oil for nine months and were given nutritional counseling and optimized menus based on their dietary preference for 12 months.
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Dosage: At least 2 grams ALA daily from flaxseed oil, targeting 3 grams daily total with nutritional intervention.
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Outcomes measured: Blood samples were collected for fatty acid analysis of plasma and erythrocytes, including concentrations of ALA, EPA and DHA.
What were the results of this omega-3 study?
Omega-3 concentrations increased with flaxseed supplementation in all groups regardless of dietary preference. ALA concentrations significantly increased from month three to 12 in all groups except vegans, when subjects received flaxseed supplements, possibly because they had lower erythrocyte concentrations at month 12.
Dietary patterns had no impact on the conversion of ALA into long-chain PUFA. Researchers also found that sex, age, BMI and nutrient status did not impact ALA conversion.
Participants had very few changes in saturated or monounsaturated fatty acid levels. Interestingly, the omnivores (or those adhering to a Western diet) had an increase in omega-6 fatty acid concentrations, typical of such dietary patterns. Maintaining a balance between omega-3 and omega-6 fatty acids is important for managing inflammation and reducing incidence of chronic disease.
How does this build upon prior research on alpha-linolenic acid conversion?
Previous studies on ALA conversion in vegetarians and vegans were limited in size and did not include omnivores. The authors observed conversion of ALA to DHA in the current study but stated “the efficacy of ALA conversion to DHA is still under debate.”
The study provided strong evidence that flaxseed oil improves omega-3 long-chain PUFA concentrations, suggesting health benefits afforded by omega-3s can be achieved by active ingredients high in ALA.
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