What Is Flaxseed Oil?
什么是亚麻籽油？

Flaxseed oil is made from ground and pressed flaxseeds, traditionally used as laxatives and for wound healing.1

• Alpha-linolenic acid (ALA), an omega-3 fatty acid
  α-亚麻酸（ALA），一种ω-3脂肪酸
• Linoleic acid (LA), an omega-6 fatty acid
  亚油酸（LA），一种omega-6脂肪酸
• Oleic acid, an omega-9 fatty acid
  油酸，一种ω-9脂肪酸
• Fiber 纤维
• Lignans, glycosides, and peptides2
  木脂素、糖苷和肽2

Purported flaxseed oil benefits include lowering inflammation, preventing heart disease, and promoting digestive health.
据称亚麻籽油的好处包括降低炎症，预防心脏病，促进消化系统健康。

This article discusses the evidence for these and other possible health benefits, along with side effects to be aware of and precautions to take when adding flaxseed oil to your diet.
本文讨论了这些和其他可能的健康益处的证据，沿着要注意的副作用和在饮食中添加亚麻籽油时要采取的预防措施。

Uses of Flaxseed Oil
亚麻籽油的用途

Evidence supports some of flaxseed's many purported health benefits.
证据支持亚麻籽的许多声称的健康益处。

Reduce Inflammation   减少炎症

Because flaxseed oil contains omega-3 fatty acids, it's commonly thought to reduce inflammation. However, studies in humans have yielded mixed results.5
因为亚麻籽油含有欧米茄-3脂肪酸，它通常被认为可以减少炎症。然而，对人类的研究产生了不同的结果。  

One analysis of multiple human studies found flaxseed contained compounds helpful for reducing C-reactive protein (an inflammation marker) in some study participants who experienced experienced obesity. It didn't seem beneficial in patients who did not have obesity. The analysis suggests that flaxseed oil may affect people differently; therefore, more research is needed to determine its effects on inflammation in the general population.6
一项对多项人体研究的分析发现，亚麻籽含有有助于减少一些经历肥胖的研究参与者的C反应蛋白（一种炎症标志物）的化合物。它似乎对没有肥胖的患者没有好处。分析表明，亚麻籽油可能会对人们产生不同的影响;因此，需要更多的研究来确定其对普通人群炎症的影响。

In another meta-analysis (collection) of 12 studies, flaxseed oil was shown to decrease two inflammatory markers called interleukin-6 (IL-6) and malondialdehyde (MDA).7 Inflammatory markers show what is occurring in the body, so reduced levels suggest less inflammation or swelling. Flaxseed oil had no significant effect on other markers of inflammation, however.
在另一项对12项研究的荟萃分析（集合）中，亚麻籽油被证明可以减少两种称为白细胞介素-6（IL-6）和丙二醛（MDA）的炎症标志物。然而，亚麻籽油对其他炎症标志物没有显着影响。

The bottom line is that more study is needed to confirm flaxseed oil's effects on decreasing inflammation.
底线是，需要更多的研究来证实亚麻籽油对减少炎症的作用。

Promote Heart Health  促进心脏健康

The American Heart Association recommends incorporating polyunsaturated fats, like flaxseed oil, into your diet. Eating moderate amounts of these healthy fats is correlated with a lower risk of heart disease.8
美国心脏协会建议在饮食中加入多不饱和脂肪，如亚麻籽油。吃适量的这些健康脂肪与较低的心脏病风险相关。

Studies have found that flaxseed oil supplements can increase levels of omega-3 fatty acids in the body, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
研究发现，亚麻籽油补充剂可以增加体内omega-3脂肪酸的水平，包括二十碳五烯酸（EPA）和二十二碳六烯酸（DHA）。

EPA and DHA are essential compounds for promoting a healthy heart and preventing heart disease. ALA is a primary component of flaxseed oil converted to EPA and DHA in the body.5
EPA和DHA是促进心脏健康和预防心脏病的重要化合物。ALA是亚麻籽油在体内转化为EPA和DHA的主要成分。5

Further clinical trials are needed to support its use for heart health.
需要进一步的临床试验来支持其用于心脏健康。

Improve Gut Health   改善肠道健康

Flaxseed oil has laxative properties. A study of 50 patients on hemodialysis (a treatment that filters waste and water from the blood) showed that daily flaxseed oil supplementation relieved constipation.9
亚麻籽油具有通便的特性。一项针对50名血液透析患者（一种从血液中过滤废物和水的治疗方法）的研究表明，每天补充亚麻籽油可以缓解便秘。

A study of 75 people with ulcerative colitis, a type of inflammatory bowel disease (IBD), found that flaxseed and flaxseed oil helped reduce inflammatory markers, disease severity, blood pressure, and waist circumference.10
一项对75名溃疡性结肠炎（一种炎症性肠病（IBD））患者的研究发现，亚麻籽和亚麻籽油有助于降低炎症标志物、疾病严重程度、血压和腰围。

While flaxseed may benefit the gut, more human studies are needed to confirm these results.
虽然亚麻籽可能有益于肠道，但需要更多的人体研究来证实这些结果。

Additional Uses  附加用途

In addition to the potential health benefits listed above, some people may use flaxseed oil for the following:
除了上面列出的潜在健康益处外，有些人可能会使用亚麻籽油：

• Reduce breast cancer risk11
  降低乳腺癌风险11
  
• Manage carpal tunnel syndrome12
  腕管综合征的治疗
• Relieve dry eye13 缓解眼睛干燥13
• Lower high blood pressure in patients with metabolic syndrome14
  降低代谢综合征患者的高血压14
  
• Manage menopausal symptoms like hot flashes
  管理更年期症状，如潮热
• Treat metabolic dysfunction-associated steatotic liver disease (MASLD, formerly known as NAFLD)
  治疗代谢功能障碍相关的脂肪性肝病（MASLD，以前称为NAFLD）
  
• Prevent renal anemia in hemodialysis patients
  血液透析患者肾性贫血的预防
• Improve skin and hair health15
  改善皮肤和头发健康15

It's important to note that more research is needed before flaxseed oil can be routinely recommended for any of these uses. There is currently very little evidence to support flaxseed oil supplementation for these conditions.
重要的是要注意，在亚麻籽油被推荐用于任何这些用途之前，还需要更多的研究。目前很少有证据支持亚麻籽油补充剂治疗这些疾病。

What Are the Side Effects of Flaxseed Oil?
亚麻籽油的副作用有哪些？

Your provider may suggest flaxseed oil for heart health, stomach complaints, or other reasons. However, consuming a supplement like flaxseed oil may cause side effects. These side effects may be common or severe.
您的供应商可能会建议亚麻籽油用于心脏健康，胃部不适或其他原因。然而，食用亚麻籽油等补充剂可能会引起副作用。这些副作用可能是常见的或严重的。

Common Side Effects  常见副作用

When taken in the right doses and in the short term, flaxseed oil is usually safe for most adults. Possible side effects include:
当在正确的剂量和短期内服用时，亚麻籽油通常对大多数成年人是安全的。可能的副作用包括：

• Diarrhea and loose stools
  腹泻和稀便
• Worsening constipation1 便秘加重1

These side effects can be minimized by taking flaxseed oil with plenty of water and by taking it at recommended doses.1
这些副作用可以通过服用亚麻籽油和大量的水并以推荐剂量服用来最小化。1

Severe Side Effects

Rarely, flaxseed may cause intestinal blockage, but flaxseed oil doesn't seem to carry this risk.1 Allergic reactions are also possible.16 

Precautions

Avoid flaxseed oil if you are:

• Allergic: Avoid using flaxseed products if you have a known allergy to it or its ingredients. Ask your pharmacist or healthcare provider for a complete list of the ingredients if you're unsure.
• Pregnant: It may have adverse effects in pregnancy, including an increased risk for premature birth.1
• A child: There has not been enough evidence on the safety of flaxseed oil when taken by children, although it may be safe for children to consume small amounts of flaxseed.
• Breastfeeding: There isn’t enough reliable information about the safety of flaxseed oil for people who are breastfeeding.1
• Experiencing a bleeding disorder: There is some debate about whether flaxseed oil may increase the risk of bleeding. If you have a bleeding disorder, talk to your healthcare provider before using flaxseed oil in food, in supplement form, or as a topical treatment.
• Going in for surgery: Flaxseed oil should be stopped before surgery to prevent bleeding.17

Ask your healthcare provider if a flaxseed oil supplement is right for you.

Dosage: How Much Flaxseed Oil Should I Take?

There are no standard dosing guidelines for flaxseed oil dosage. The recommended dose varies based on the manufacturer.

The dose of flaxseed oil is often calculated based on the ALA content and advertised as milligrams of omega-3. Many studies used a dose of 1,000 milligrams (mg) of flaxseed oil omega-3 fatty acids.4

Recommended daily values of ALA are 1,100 mg for people assigned female at birth and 1,600 mg for people assigned male at birth.18 To achieve these levels, many manufacturers suggest 1 or 2 tablespoonfuls of liquid flaxseed oil daily. Note that the amount of ALA in 1 tablespoon of flaxseed oil is close to 7,000 mg.18 However, the body can only convert about 10% of this into usable omega-3 fatty acids like EPA and DHA.

Check the manufacturer's suggested dose for capsule supplements. And run the suggested dosage by your healthcare provider. Recommended doses can range from one capsule twice a day to three capsules three times a day, depending on the ALA content.

What Happens If I Take Too Much Flaxseed Oil?

There seems to be little risk for flaxseed oil toxicity, but taking too much flaxseed oil may increase the risk of side effects.1

Interactions

Taking flaxseed oil with medications that slow down blood clotting (like aspirin, diclofenac, or warfarin) may increase the risk of bleeding and bruising.19

Taking flaxseed oil with medications that lower cholesterol levels, such as Crestor (rosuvastatin), Lipitor (atorvastatin), or Zocor (simvastatin), may have additive effects, meaning it can increase the effects of the medication.8

It is essential to carefully read a supplement's ingredients list and nutrition facts panel to learn which ingredients are in the product and how much of each ingredient is included. Please review this supplement label with your healthcare provider to discuss potential interactions with foods, other supplements, and medications.

How to Store Flaxseed Oil

Liquid flaxseed oil typically comes in dark bottles to protect it from light, and often needs to be refrigerated after opening. Check the packaging to see when to discard it. Some products will only last six to eight weeks after opening.

Similar Supplements

Fish oil is another popular supplement that contains omega-3 fatty acids and may be taken for heart health.20 Studies have shown that flaxseed oil has similar heart-protective properties as fish oil. Because it comes from a plant rather than an animal source, flaxseed oil is a helpful alternative for people who follow a vegan or vegetarian diet.21

Some other popular supplements touted for heart health include:

• Red yeast rice
• Coenzyme Q10
• Olive oil
• Garlic

Sources of Flaxseed Oil & What to Look For

Flaxseed oil is available commercially in liquid and capsule form.

Food Sources of Flaxseed Oil

You may find flaxseed oil in the refrigerated section of your health food store or on store shelves. Some brands add antioxidants to make their products shelf stable, meaning they don't need refrigeration until opened.

Fresh flaxseed oil has a mild, nutty aroma reminiscent of sunflower or sesame seeds and tastes crisp and mildly nutty. Oil that is cloudy, smells fishy or like fried oil, or has a bitter or burnt flavor is rancid and should not be used. If you notice this or the product is past its expiration date, throw it out.

Here are some ways to use it:

• Use as a salad oil or in cold sauces.
• Add to juice, shakes, or smoothies.
• Do not use in stir-fries or when baking. When exposed to heat, the oil can form harmful chemicals.22

Flaxseed oil is also a common additive in commercially available foods.5

Flaxseed Oil Supplements

Supplements are available as softgel capsules.

To ensure the best quality, check whether your product has been tested by a trusted third party, like USP, ConsumerLab, or NSF.

And keep in mind that because supplements aren't required to be tested or approved by the FDA, there can be great variability between products.

Summary

Flaxseed oil, made from ground flaxseed, is widely credited with aiding inflammation, gut health, and heart health. Science offers some support for these claims, but flaxseed oil is not a miracle cure for any condition.

Ensuring that your overall diet contains fiber and nutrients from vegetables and fruit is vital for heart health. Movement is too. If you have heart health concerns, consider asking your healthcare provider about referring you to a registered dietitian (RD).

When taken in the right dose, flaxseed oil has few side effects. It can be added to juice, salads, smoothies, body cream, or your hair.

If you're pregnant, breastfeeding, have an upcoming surgery or have a bleeding disorder, you should consult your healthcare provider before trying this supplement.