Flaxseed Oil: Nutrition Facts and Health Benefits

Flaxseed oil—often hailed as a “functional oil”—is gaining popularity for its unique nutritional profile and potential to support health in many ways. Extracted from the seeds of the flax plant (Linum usitatissimum), this golden oil is prized for its rich concentration of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), as well as a variety of other beneficial compounds. In this article, we’ll take a comprehensive look at the nutrition facts of flaxseed oil, as well as the science-backed health benefits it can offer.

Flaxseed Oil Nutrition Facts

Flaxseed oil’s nutritional value extends beyond simple fat content. It is a plant-based powerhouse of healthy fats, minor nutrients, and biologically active compounds. Understanding its nutrition facts is the first step to appreciating its role in a healthy diet.

The Fatty Acid Profile: Why It Matters

Flaxseed oil is one of nature’s richest plant sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. ALA makes up 40–60% of the oil’s weight, which is significantly higher than most other edible oils. This concentration not only supports heart and brain health but also provides anti-inflammatory properties that may help combat chronic diseases 1 2 3 7.

Other fatty acids present include:

• Linoleic acid (omega-6): Around 15%
• Oleic acid (omega-9): Around 15–20%
• Saturated fats: 9–10%, mainly palmitic and stearic acids 1 7

This unique balance means flaxseed oil is predominantly unsaturated, with a favorable ratio that supports overall cardiovascular health.

Lignans: Nature’s Phytoestrogens

Although most of the lignan content is found in whole flaxseeds, small amounts of these beneficial plant compounds—especially secoisolariciresinol diglucoside (SDG)—may remain in cold-pressed flaxseed oil 1 2. Lignans act as phytoestrogens and antioxidants, contributing to hormonal balance and cellular protection.

Vitamin E and Minor Nutrients

Flaxseed oil contains vitamin E, mainly as gamma-tocopherol (~9 mg/100g), which helps protect the oil’s delicate fatty acids from oxidation. While not as rich in vitamin E as some other oils (like sunflower), this antioxidant still adds to its health-supporting potential 1.

Protein, Fiber, and Micronutrients

Unlike whole flaxseed, flaxseed oil contains negligible protein or fiber, as these are removed during oil extraction. However, the seeds themselves are notable sources of B vitamins, minerals, and both soluble and insoluble fiber. The oil, by contrast, is all about healthy fats and minor bioactive compounds 1 7.

Flaxseed Oil Health Benefits

Beyond its impressive nutritional profile, flaxseed oil has been investigated for a variety of health-promoting effects. From heart health to metabolic balance to supporting hormonal health, research continues to uncover its broad potential.

Cardiovascular Support

The abundance of ALA in flaxseed oil is a major reason for its heart-protective reputation. Clinical and animal studies suggest that regular intake of ALA-rich flaxseed oil can:

• Lower total and LDL (“bad”) cholesterol
• Reduce inflammation in blood vessels
• Decrease the risk of atherosclerosis (hardening of the arteries) and cardiovascular disease 1 3

Notably, the anti-inflammatory action of omega-3s helps protect the cardiovascular system from long-term damage.

Metabolic Health and Diabetes

Flaxseed oil may be a valuable ally for those facing metabolic syndrome or type 2 diabetes. Research in animal models shows that flaxseed oil supplementation can:

• Lower fasting blood glucose and glycated hemoglobin (HbA1c)
• Improve blood lipid profiles
• Reduce markers of chronic low-grade inflammation (e.g., IL-1β, TNF-α)
• Favorably alter gut microbiota composition, increasing beneficial short-chain fatty acids 5

These effects are believed to result from a combination of direct anti-inflammatory actions and the oil’s ability to “feed” beneficial gut bacteria, which in turn improve metabolic parameters 5 3.

Liver Protection

Chronic alcohol consumption can severely impair liver function, but flaxseed oil has shown protective properties in animal studies. Supplementation resulted in:

• Lowered liver enzyme levels (AST, ALT)
• Reduced liver inflammation and damage
• Improved gut microbiota, which may decrease liver toxin exposure 4

These findings highlight flaxseed oil’s potential as an inexpensive nutritional intervention for supporting liver health 4.

Hormonal Balance and Women’s Health

Emerging research suggests flaxseed oil may benefit hormonal health, particularly for women with polycystic ovary syndrome (PCOS). Animal studies demonstrate that flaxseed oil can:

• Normalize sex steroid hormones (LH, FSH, estrogen, testosterone, progesterone)
• Improve ovarian morphology and the estrous cycle
• Reduce insulin resistance and dyslipidemia
• Lower inflammation in reproductive tissues
• Modulate both gut and vaginal microbiota 6

This multi-faceted action—hormonal, metabolic, and microbial—points to the promise of flaxseed oil as a holistic support for reproductive health 6.

Gut Health and Microbiome Modulation

One of the most exciting frontiers in flaxseed oil research is its impact on the gut microbiome. Supplementation has been shown to:

• Increase populations of beneficial bacteria (e.g., Lactobacillus, Bifidobacterium)
• Boost production of short-chain fatty acids (SCFAs), which support gut lining integrity and reduce inflammation
• Decrease harmful bacteria and pro-inflammatory metabolites (like lipopolysaccharide, LPS) 4 5 6

These changes are closely linked to improvements in metabolic health, inflammation, and possibly even mood and immune function.

Antioxidant and Anti-inflammatory Actions

Flaxseed oil’s high omega-3 content, along with minor antioxidants like vitamin E and lignans, helps reduce oxidative stress throughout the body. Studies demonstrate reductions in inflammatory cytokines (such as TNF-α, IL-1β, IL-6), lower levels of oxidative stress markers (like malondialdehyde, MDA), and improvements in antioxidant defenses (e.g., superoxide dismutase, SOD) 4 5 6.

Practical Considerations: Bioavailability and Stability

Despite its benefits, ALA from flaxseed oil is not efficiently converted in the human body to the longer-chain omega-3s (EPA and DHA) found in fish oil. This means that while flaxseed oil is excellent for boosting plant-based omega-3 intake, it’s not a direct substitute for marine sources for those needing high levels of EPA/DHA 7.

Additionally, ALA is sensitive to heat, light, and oxidation, so flaxseed oil should be stored in a cool, dark place and used unheated—ideal for salad dressings, smoothies, or as a finishing oil 7.

Conclusion

Flaxseed oil is a nutritional gem, rich in plant-based omega-3s, phytoestrogens, and antioxidants. Scientific research continues to uncover its broad benefits for heart, metabolic, liver, hormonal, and gut health. While it’s not a replacement for all omega-3 sources, regular use of high-quality flaxseed oil can be a valuable addition to a balanced diet.

Key takeaways:

• Flaxseed oil is one of the richest plant sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid 1 2 3 7.
• It contains beneficial compounds like lignans and vitamin E, though in smaller amounts compared to whole flaxseed 1 2.
• Regular intake may help reduce the risk of cardiovascular disease, improve metabolic and liver health, support hormonal balance, and boost gut microbiome diversity 1 3 4 5 6.
• Its anti-inflammatory and antioxidant properties make it a functional food for modern health challenges 4 5 6.
• Flaxseed oil is best consumed cold and stored away from light and heat to preserve its delicate nutrients 7.

By making flaxseed oil part of your dietary routine, you can harness the benefits of this ancient yet modern superfood to support vibrant, holistic health.