Linum usitatissimum. One of the oldest cultivated crops, prized for its fiber, plant omega-3 (ALA) and lignans, compounds with weak estrogen-like activity.
What the research supports
The FLAX-PAD trial found that 30 grams of milled flaxseed a day for six months lowered blood pressure by about 10/7 mmHg in patients with peripheral artery disease. A 2009 meta-analysis found modest drops in LDL cholesterol, larger in postmenopausal women. A large placebo-controlled trial found flaxseed did not reduce hot flashes more than placebo.
The dose that was actually studied
About 30 grams of ground flaxseed a day (roughly 3 tablespoons) for blood pressure, and similar everyday amounts in the cholesterol trials. Flaxseed oil does not carry the same benefits, because it lacks the fiber and lignans.
What to look for on a label
- Ground or milled seed, or whole seed you grind yourself
- A packed-on or best-by date, since ground flax goes rancid; store it cold
- Golden or brown both work; golden tastes milder
Who should not take it
- Anyone with bowel obstruction or narrowing
- Anyone on blood pressure or blood-thinning medicine without telling their doctor
- Separate flax from oral medicines by at least an hour, since fiber can slow absorption
Read the full guide: Flaxseed for Women: Hot Flashes, Heart Health and Breast Health.
This profile is for general education and is not medical advice. Talk to your doctor or pharmacist before starting a supplement, especially if you take medication or have a health condition.
