From the Research
Linseed can be safely used long-term for its omega-3 benefits, as evidenced by a recent study published in 2024 1, which found that the beneficial effects of linseed due to increased intake of dietary fibre outweighed the adverse health effects due to increased cadmium exposure. The study, which evaluated the health impact of increased linseed consumption in the Danish population, estimated that up to 670 Disability-Adjusted Life Years (DALYs) per 100,000 individuals could be averted per year by increasing linseed consumption. Key considerations for long-term linseed use include:
- Starting with smaller amounts and gradually increasing to avoid digestive discomfort
- Ensuring adequate water intake, as flaxseed contains fiber that absorbs water
- Using freshly ground seeds rather than whole seeds to improve nutrient absorption
- Storing ground flaxseed in an airtight container in the refrigerator to prevent rancidity While flaxseed provides ALA omega-3s, the body must convert this to EPA and DHA (the forms found in fish oil), and this conversion is somewhat inefficient. Despite this limitation, regular long-term consumption of flaxseed has been associated with cardiovascular benefits, reduced inflammation, and improved blood lipid profiles, making it a valuable plant-based omega-3 source, especially for those who don't consume fish, as supported by a comprehensive review published in 2023 2.