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Flaxseed oil softgels: what you get and who they suit

By the Life in Good Form editors. Updated 2026-10-15.

We research products from makers' specs and health sources; we do not run hands-on tests. Links to Amazon may earn us a commission at no cost to you. How this works.

What flaxseed oil gives you

Flaxseed oil is pressed from the seeds of the flax plant, Linum usitatissimum. The National Center for Complementary and Integrative Health (NCCIH) says flaxseed and flaxseed oil supplements typically contain alpha linolenic acid (ALA), an omega-3 fatty acid.

The NIH Office of Dietary Supplements (ODS) lists flaxseed oil first in its table of ALA food sources:

The adult Adequate Intake for ALA is 1.6 g a day for men and 1.1 g for women.

ALA is not the same as fish oil

This is the key point for buyers. ODS explains that the body can convert ALA into EPA and DHA, the long-chain omega-3s in fish oil, but the conversion is very limited, with reported rates of less than 15%. ODS concludes that eating EPA and DHA directly from foods or supplements is the only practical way to raise their levels.

So flaxseed oil softgels are a good way to get ALA, but they do not replace fish oil or algae oil if you want EPA and DHA specifically. If you avoid fish, algal oil is the plant-based source of DHA, and ODS says those supplements usually provide around 100 to 300 mg DHA.

What the research shows

NCCIH says flaxseed and flaxseed oil supplements are promoted for the heart, brain and immune system, but research is of varying quality. Its summary:

• Weight loss. One trial suggests flaxseed mucilage powder might help adults with overweight or obesity, but flaxseed oil supplements do not seem to help with weight loss.
• Gestational diabetes. Some research suggests flaxseed oil supplements with ALA might improve fasting measures and insulin resistance in pregnant people with gestational diabetes.
• Other diabetes. It is unclear whether flaxseed oil helps other people with diabetes.

In short, flaxseed oil is a source of ALA, not a proven treatment for any condition.

Safety

• Short-term use. NCCIH says oral flaxseed oil supplements may be safe short term, up to 6 months.
• Digestive effects. Higher doses may cause bloating, fullness and diarrhea. NOW Foods notes flax oil may cause mild, temporary digestive upset.
• Medicines. NCCIH says there are theoretical reasons flaxseed oil might interact with anticoagulant or antiplatelet drugs. Talk with your provider if you take any medicine.
• Pregnancy and breastfeeding. Little is known about flaxseed oil safety during pregnancy or breastfeeding.
• Flax allergy. NOW Foods tells people with a flax seed allergy to consult a physician.

How to read a flaxseed oil softgel label

• Serving size. NOW Foods' 1,000 mg softgels use a 3-softgel serving, giving 3,000 mg of flax oil, taken 1 to 2 times daily with food.
• ALA in mg. Some labels list ALA separately; others list only total flax oil. When ALA is listed, compare that number rather than oil weight.
• Softgel shell. Standard softgels often use bovine gelatin. NOW Foods' vegan formula uses a vegetarian softgel made from modified starch and carrageenan.
• Processing. Labels may say cold pressed, unrefined or hexane free.
• Blends. Omega 3-6-9 products mix flax with other oils, so the ALA per serving may be lower.

What to look for when you buy

Questions people ask

What are flaxseed oil softgels good for?

They provide ALA, a plant omega-3. NCCIH says evidence for specific health uses is limited, with some research in gestational diabetes but no clear benefit for weight loss.

Is flaxseed oil as good as fish oil?

Not for EPA and DHA. The body converts less than 15% of ALA into those fats, so flax oil does not replace fish or algae oil.

How many flaxseed oil softgels should I take?

Follow the label. NOW Foods suggests 3 softgels 1 to 2 times daily with food. The adult AI for ALA is 1.1 to 1.6 g a day, which also comes from food.

Do flaxseed oil softgels contain lignans?

NCCIH treats flaxseed lignan extract as a separate product from flaxseed oil supplements, so check the label if lignans matter to you.

Are flaxseed oil softgels safe?

NCCIH says they may be safe short term, up to 6 months. Higher doses can cause digestive upset, and you should check with your provider if you take blood thinners.

Sources

• Flaxseed and Flaxseed Oil: Usefulness and Safety (nccih.nih.gov), National Center for Complementary and Integrative Health
• Omega-3 Fatty Acids: Fact Sheet for Health Professionals (ods.od.nih.gov), NIH Office of Dietary Supplements
• Flax Oil 1000 mg Softgels (www.nowfoods.com/products/supplements/flax-oil-1000-mg-softgels), NOW Foods
• Flax Oil 1000 mg Vegan Formula Veggie Softgels (www.nowfoods.com/products/supplements/flax-oil-1000-mg-vegan-formula-veggie-softgels), NOW Foods

Sources checked 2026-10-15.