Vegetarian diets offer plenty of health benefits – the right amount of fibre and carbs, multiple vitamins and minerals, better weight and cholesterol management, and reduced risk of several diseases, including fatty liver. But there’s one nutrient that no vegetarian diet can give you. It is omega-3 fatty acids. While non-vegetarians can easily get omega-3s from fish like anchovies and sardines, vegetarians need to depend on alternatives. This is important because omega-3s play an important role in improving heart and brain health and reducing internal inflammation.
According to the National Crime Records Bureau, 32,457 people died from heart attacks in 2022. Cardiovascular disease is affecting people now in their 20s. Omega-3 deficiency is one of the reasons for this increased risk. Flaxseed oil capsules offer a simple way for vegetarians to get enough omega-3 without going against their dietary choices. These plant-based supplements provide ALA (alpha-linolenic acid), a crucial omega-3 fatty acid.
Let’s explore the reasons why vegetarians should consider flaxseed omega-3 capsules and how they can help support long-term health.
What is Flaxseed Oil?
Flaxseed oil is derived from flax seeds, also known as flax or linseeds, extracted using a cold-pressing technique to preserve delicate omega-3 fatty acids without heat damage. This ancient yellow or brown seed has been cultivated for over 6,000 years, consumed in the form of oil, milled, or roasted, and continues to serve as a nutritional powerhouse.
The primary omega-3 found in flaxseed oil capsules is alpha-linolenic acid (ALA), highest among all seeds, second to chia seeds. Your body converts ALA into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the main omega-3s that are only found in fish oil.
About 38% of Indians do not eat meat, making India home to one of the largest vegetarian populations in the world. This makes flaxseed oil’s ALA the predominant source of omega-3s for most people. A typical 1000mg capsule can deliver around 500 to 550mg of ALA, along with omega-6 and omega-9 fatty acids.
Nutritional Profile of Flaxseed Oil
Whole flaxseed is a rich source of the following nutrients (1 tablespoon or 10g):
Calories: 55
Protein: 1.9g (18%)
Carbs: 3g (30%)
Fibre: 2.8g
Fat: 4.3g (42%)
Thiamine (Vitamin B1)
Copper
Magnesium
Each tablespoon of flaxseed contains roughly 7 grams of ALA. That’s about 70% of polyunsaturated fatty acids. However, eating the seeds whole does not provide this amount of ALA, as the fatty acids are locked up inside the fibrous structure of the seeds.
Flaxseed also contain several other compounds and nutrients, including lignans, phosphorus, ferulic acid, and molybdenum.
Why Omega-3 Fatty Acids are Important?
Omega-3 fatty acids are found in cell membranes throughout your body and help your cells work and communicate.
These important fats help control inflammation, blood clotting, and how your arteries work. They also support a steady heartbeat and healthy blood pressure. For pregnant women, DHA helps the baby’s brain develop. As you get older, omega-3s can help keep your mind sharp, protect against memory loss, and maintain your vision.
Flaxseed Oil Capsules Benefits
Flaxseed omega-3 capsules may be effective in improving and controlling several bodily functions, such as
Lowering the Risks of Heart Disease
Flaxseed omega-3 fatty acids can help maintain healthy cholesterol levels by influencing how your liver processes fats. Cardiovascular diseases (CVDs) were the leading cause of death in India in 2025, accounting for around 30% to 33% of deaths. 1 out of 3 deaths globally is a result of heart disease. Rapid industrialisation, desk jobs, high rate of obesity, excessive processed foods, nutrition less diets, and too much screen time are considered the causes.
Taking one tablespoon of flaxseed oil each day for 12 weeks can lower blood pressure in people with high blood pressure. Flaxseed oil capsules’ anti-inflammatory effects help protect blood vessels and reduce plaque buildup.
Managing Diabetes
More than 72 million people in India have diabetes, one of the highest globally. People with diabetes often have high triglycerides and low HDL (good) cholesterol. Flaxseed oil can help improve these levels.
Another important flaxseed oil capsules benefits for type 2 diabetes is helping manage risk factors like chronic inflammation, which can worsen insulin resistance.
Omega-3 fatty acids help protect vascular health as well and reduce the risk of peripheral arterial disease and stroke in people with diabetes. They also support nerve function, which high blood sugar can impair over time.
Reducing Chronic Inflammation
Today’s fast and busy lifestyles often produce ongoing, low-level inflammation. Sitting for long hours, not getting enough exercise, eating processed foods, and feeling stressed all increase inflammation, which is linked to arthritis, heart disease, obesity, and metabolic problems. Chronic inflammation is also a leading cause of certain types of cancer.
Flaxseed omega-3 supplements, meanwhile, are found to lower C-reactive protein, a key inflammation marker. Lower CRP levels indicate reduced systemic inflammation. Furthermore, people with joint stiffness or rheumatoid arthritis, omega-3s ease discomfort by directing the body on how to respond to irritation and injury.
People living in polluted cities like Delhi and NCR especially need to manage inflammation, as air pollution can raise stress and inflammation in the body. When this is combined with sitting for long periods at work and poor nutrition, it can lead to long-term health problems.
Improving Skin and Hair Condition
Omega-3 fatty acids help your skin stay strong and supple by supporting healthy cell membranes. When your skin cells hold their shape, your skin keeps moisture better. They also stall skin ageing and prevent redness and acne by controlling inflammation. However, all these will not happen overnight. According to neuherbs’ scientific advisors, you must take flaxseed oil capsules for at least 12 weeks to see a more hydrated skin with less sensitivity and roughness.
Omega-3s also help keep your scalp healthy and reduce dryness, which is good for your hair. Flaxseed oil capsules with vitamin E add another layer of antioxidant protection, fighting free radicals that can make cells age or damage faster.
Preventing Cancer
The lignans in flaxseed have potential anti-cancer properties. These substances act as phytoestrogens and may protect against hormone-related cancers, like that of the breast. The anti-inflammatory effects of flaxseed omega-3 also play a role, as chronic inflammation creates an environment where abnormal cells develop more easily.
Improving Constipation
For digestive health, flaxseed oil lubricates the intestinal tract, making bowel movements more comfortable. The effects are more visible with regular dosage than with occasional use, as cumulative anti-inflammatory effects build over time.
Difference Between Whole Flaxseed and Flaxseed Oil: Which is Better?
Whole flaxseeds provide fibre, lignans, protein, and omega-3s, but your body cannot digest them properly because the hard outer shell passes through your digestive system largely intact, limiting nutrient absorption. Ground flaxseeds solve this problem, allowing your body to access nutrients inside.
However, flaxseed oil contains concentrated omega-3 fatty acids without fibre or protein. A tablespoon provides significantly more ALA than ground seeds. In addition, flaxseed oil capsules offer measured doses of important nutrients, protected from oxidation. You may use the whole seeds, either roasted or ground, for fibre needs, if that’s your aim. For concentrated omega-3s, capsules provide the best solution for vegetarians.
How to Use Flaxseed Oil?
Liquid flaxseed oil can be added to salads or smoothies, but never heated. Flaxseed oil capsules provide the easiest method. Take one capsule twice daily with meals. Having with food improves absorption and reduces digestive issues.
But remember that taking your supplements regularly is more important than the exact time you take them. You will slowly see benefits, often over several weeks or months. Try using them for at least three months before judging the results. Store the capsules in a cool, dry, and dark place to keep them fresh.
Talking to an expert can help you find the best approach for your needs. neuherbs provides free health expert consultations, so you can make informed choices about omega-3 supplements.
What to Keep in Mind When Buying Flaxseed Oil Capsules Online?
Not all flaxseed oil capsules are of the same quality. Here are a few tips that will help you choose the best flaxseed omega-3 online:
- Choose products labelled as cold-pressed, since this method keeps more nutrients than heat processing. Also, check for third-party testing by FSSAI, FDA, or the Clean Label Project to make sure the product is free from heavy metals and pesticides.
- Check omega-3 content per serving. Generally, a good quality 1000mg flaxseed oil capsule should have at least 500mg of ALA. It’s also important that brands clearly state where their flaxseeds are sourced and if they use organic farming.
- Capsules with added vitamins D and E are a bonus point as they can help with common vegetarian deficiencies.
- Stay away from products with artificial colours, preservatives, or trans fats. The ingredient list should be simple: just flaxseed oil, plant-based capsule material, and any added vitamins.
- A good packaging will help the capsules last longer. Flaxseed oil can spoil if it gets too much light or heat. Choose products in opaque bottles with tight seals or in blister packs that keep each capsule protected.
Key Takeaway
While omega-3s are known to help manage heart health and fight inflammation, most sources are fish-based and not ideal for vegetarians. Flaxseed oil capsules are a simple, sustainable, plant-based way to get your daily omega-3s. For best results, take flaxseed omega-3 capsules daily for at least three months. Use them along with a healthy diet and regular exercise for maximum benefit.
If you are looking for plant-based, scientifically-validated flaxseed oil capsules, neuherbs offers 1000mg flaxseed omega-3 with 821 omega-3-6-9, and additional Vitamins D and E to support bone and skin health. This includes 500mg of concentrated ALA, 134mg of omega-6, 187mg of omega-9 per serving, and 100% RDA of vitamins D and E.
neuherbs’ flaxseed oil capsules are made from organic flaxseeds, cold-pressed for freshness, and third-party tested for purity. Beyond flaxseed oil, neuherbs also provides omega-3 supplements for different needs, such as 2500mg fish oil with lemon flavour for non-vegetarians, high omega-3s for athletes, and beginner-friendly mini fish oil capsules. neuherbs is also available on the Amazon store for convenient delivery.
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