Linseed Oil: What is it, Sources, Properties and Combinations…

Linseed Oil: What is it, Sources, Properties and Combinations…

Each day, more and more people want to take care of their health. Using a linseed oil supplement is a great way to do so due to all its properties.

What is Linseed Oil?

Linseed oil comes from the seed of the Linum usitatissimum plant. It is rich in omega 3, omega 6 and omega 9 fatty acids. Its quality directly depends on the quality of the raw ingredient as well as the manufacturing process.

Linseed Oil for our Health

It has properties for the skin, heart, immune system and brain.


Linseed oil comes from linseed. Moreover, they are an excellent source of micronutrients, fiber, antioxidants and healthy fats like ALA or Alpha Linolenic Acid.

A spoonful of linseed

Cold-Pressed Linseed Oil

When it comes to purchasing linseed oil, we suggest checking the label and making sure that it has “first cold extraction”. This is due to the fact that it is the one with the best quality and availability. It becomes rancid quickly, so you should take some precautions with its container. Make sure to store it a cold place and away from direct sunlight.

If you want to learn more about this type of fats, click this link, to check our Essential Amino Acids Guide

Properties of Linseed Oil

It has many interesting properties and potentially beneficial effects for our health. This is mainly due to its composition, specially in terms of polyunsaturated fatty acids, ALA (omega 3) and phytochemicals such as lignans (one of the best sources).

Lignans are a type of phytoestrogens with important antioxidant properties. In fact, they are capable of neutralizing the oxidative damage caused by the free radicals on the cell tissue.

This nutrient combination could potentially have beneficial properties for our health such as: reducing the risk of cardiovascular disease, atherosclerosis, diabetes, cancer, arthritis, osteoporosis, autoimmune and neurological disorders.

Omega 3 supports heart health

If you want to learn more about the Autoimmune Protocol, click this link

Nutritional Information

Nutritional Information about Linseed Oil

Nutrients per 100g.

Cold pressed linseed oil

Total of polyunsaturated fats per 100g, of which Omega 3: 53304mg and Omega 6: 12701mg

Omega 3 for Vegans/Vegetarians

Vegan Omega 3 Source

Linseed is a vegetable source of omega 3. In fact, it is the richest one and it contains around a 50-60% of omega 3 as ALA. Therefore, it is an alternative for those who do not eat meat or fish oil. As we already know, our body cannot synthesize this type of fatty acid. That is why we need to add the best sources to our diet. In this case, vegan or vegetarians can always take this essential nutrient through linseed oil.

There are 3 Important types of Omega 3 Fatty Acids:
  • ALA or Alpha Linolenic Acid, available in many foods (linseed and chia, nuts, wheat, soy…)
  • EPA or Eicosapentaenoic Acid, mainly present in fish
  • DHA or Docosahexaenoic Acid, mainly available in fish and some types of seaweed

Effects of linseed oil

Conversion from ALA into Omega 3

This is a very important topic since some people do not have a high conversion rate. In other words, it is harder for them to get enough omega 3 fatty acids (EPA and DHA) from ALA. Here you have some of the reasons why:

  • Higher Linoleic Acid (AL) levels. It is an essential omega 6 as well that shares enzymes which are in charge of transforming ALA into omega 3.
  • Enzyme cofactor deficiency due to a lack of nutrients or a bad diet, like zinc, magnesium, selenium, vitamin C and B.
  • It also seems that women have a higher conversion rate than men, proved in a study.
According to research, the ability to transform ALA into omega 3 increases when not taking EPA and DHA sources (fish). Therefore, this means that the body of those who do not eat this products regularly respond by increasing the conversion of ALA into EPA.

Importance of Omega 3

Omega 3 plays a fundamental role in important physiological processes. For example, it produces a natural anti-inflammatory effect while supporting the heart and cognition. In children, it contributes to the development of neuronal tissue during the perinatal period. Moreover, it provides nutritional support to premature babies. In adults, this essential fatty acid reduces the complications with clinical pathologies, including heart, renal and neuronal tissue.

Omega 3 for the mood

In fact, suffering an omega 3 deficiency is related to depression, coronary risk, pain (arthritis) and other serious health problems.

Benefits of Linseed Oil

Losing Weight

Linseed supports weight loss

  • It stimulates the body so that it burns stored fat (thermogenic effect), increasing its oxidation. As long as we follow a balanced and healthy diet, this will help us lose body weight.
  • Moreover, it has a laxative effect since it contributes to the intestinal transit.
  • Stimulating the metabolism.

Reducing the Blood Sugar

Good control of glucose

  • It improves the insulin sensitivity. Consequently, it is harder to store carbohydrates as fat while providing more energy for a longer time.
  • In addition, it helps to control the glycemia, proven in this study. This property is very interesting for those who suffer diabetes.

Anti-inflammatory effect

Anti-inflammatory linseed oil

  • Its extraordinary anti-inflammatory capacity helps to relieve the pain from chronic pathologies (arthritis, sclerosis…)
  • It relieves the premenstrual syndrome in some women.
  • Moreover, it helps to produce prostaglandins (anti-inflammatory hormones). In fact, it can significantly improve cases of asthma, migraines or similar.

For Sport

Benefits of linseed for athletes

  • It shortens the recovery between workouts.
  • Linseed increases the duration and intensity of the workouts. This is due to the fact that essential fatty acids become energy really quickly.
  • It increases the stamina, necessary to perform energy processes. Therefore, we will feel more energized, allowing us to prolong the physical activity.
  • Moreover, it increases the calcium absorption, necessary for our intense workouts and for people with osteoporosis.

Skin and Hair

Linseed oil to improve our hair

  • The skin has a better aspect, since it contributes to preserving its smoothness, firmness and hydration. It also slows down the onset of the signs of aging thanks to its antioxidant effects.
  • It improves eczema (skin dryness, irritation, itchiness…)
  • The hair grows stronger, and it is naturally brighter

For Women

Linseed oil for cooking

  • It regulates the menstruation
  • It balances the progesteron levels
  • Linseed also decreases the symptoms of Polycystic ovary syndrome, such as: weight gain, irregular menstruation, infertility, acne, hair growth problems…
  • Moreover, it relieves the symptoms of menopause, such as hot flushes, insomnia…

Heart Health

Linseed oil for our cardiovascular health

Linseed in the Diet

There are two ways of taking this product: Liquid Linseed Oil or Linseed Oil Supplements. We will obtain the same benefits, the difference is that the oil has more calories. On the other hand, the capsules or softgels only provide the active ingredient or fatty acid.

Storing Linseed Oil

Once open, we suggest storing it in the fridge keep it fresh. It is important to close it properly and put it away from sunlight to prevent its oxidation and rancidification.

Do not Cook with Linseed Oil

Use it as it is, to season your dishes or to dress salads, you can even take a spoonful directly. In other words, you can eat it raw. Using it for cooking will only oxidize it due to the temperature increase.

Linseed oil intake

If you want to know What is the Best Oil for Cooking, click here

How can we Combine Linseed Oil?

As we have previously mentioned, you will need enough cofactors if you want an effective conversion of ALA in omega 3. You can combine linseed oil with some of them, as long as we do it to prevent any deficiency:

  • Group B Vitamins
  • Vitamin C 
  • Magnesium 

If we want to improve our joint health, we can add hydrolyzed collagen with Magnesium, vitamin C and hyaluronic acid. This product will include more elements to enhance its effects.

Contraindications of Linseed Oil

Some of the main problems of taking linseed oil are related to the digestive system. We suggest taking small amounts since it can trigger an indigestion, nausea, abdominal pain or flatulence. Due to its laxative effects, it could also trigger diarrhea. In other circumstances, it can trigger an allergic reaction such as urticaria, swelling or difficulty to breathe.

If you want to purchase linseed oil supplements, you can do so at the HSN online store

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Linseed Oil Review

Improves the hair and skin - 100%

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Less Joint Pain - 100%

Less Cholesterol - 100%


HSN Evaluation: 5 /5
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About Javier Colomer
Javier Colomer
"Knowledge Makes Stronger", Javier Colomer's motto, sets out his clearest statement of intentions expressing his knowledge and fitness experience.
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