Is FLAX Truly Healthy? (hormone health, omega 3s, inflammation & more)

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Is flax truly healthy? While it’s great for egg-free baking, frequent consumption warrants a closer look if you’re focused on your health.

Learn about flax’s effect on hormone levels and if it’s an efficient form of fatty acids. Learn, too, if flax actually helps to reduce inflammation.

Lastly, find anti-inflammatory alternatives to flax seeds as I share better options.

Is flax an efficient form of fatty acids

Many turn to flax oil as a source of fatty acids, in the hopes of reducing inflammation and for overall health, including brain and heart health.

Omega 3s in flax

Yes, flax seeds contain a noteworthy amount of omega 3 fatty acids. But the better question is: Can our bodies use it?

While the body can convert plant-based ALA into EPA and DHA, the process is highly inefficient, with less than 5% converting to EPA and under 0.5% to DHA.

The human body can’t produce EPA and DHA on its own, and converted flax certainly doesn’t provide enough of these essential fatty acids.

Best source of omega 3s — better alternatives to flax

Fish provide various fatty acids. The most beneficial are the long-chain omega-3s EPA and DHA, which are primarily found in seafood and marine algae.

Because most fish is now contaminated, the best source of omega-3s is actually grass-finished beef (not just “grass-fed”): Grass-finished beef contains omega-3s because cows convert ALA from their grass-based diet into EPA and DHA. These long-chain omega-3s are then stored in the meat’s muscle and fat.

Look for a local farmer that raises beef (or bison) on grass alone, and does not finish their beef on a feed lot. Or, enjoy wild ruminant animals, if you or someone you know hunts big game, such as deer, moose, elk etc.

Omega 6s in flax

Flax seeds are not just high in omega-3s; they’re also high in omega-6s — or PUFAs (polyunsaturated fatty acids).

Ironically, because flax is supposed to be anti-inflammatory, the omega-6 polyunsaturated fats in flax are unstable, promote inflammation and cause cellular oxidation — leading to stress, aging and cell death.

Does flax cause changes in hormone levels

Flax contains lignans, plant compounds with estrogen-like effects that may raise estrogen levels and thin the blood. In people with already high estrogen, regular flax intake can lead to symptoms like fibrocystic breasts, mood changes and irregular bleeding.

Some women experience heavier periods after regularly eating flax-based products, often without realizing the link. Those with lower estrogen levels may not notice any effects.

Seed cycling uses flax during the first half of the cycle to support estrogen, highlighting how constant intake can disrupt hormonal balance.

Today, we’re exposed to numerous sources of both xenoestrogens and phytoestrogens, so avoiding additional intake seems wise for most.

Does flax actually reduce inflammation

All omega-3s have anti-inflammatory properties, but flax seeds provide only a small amount of usable omega-3s.

Promoting flax as a major anti-inflammatory source is misleading.

Its soluble fiber may offer some mild anti-inflammatory benefits, but these likely do not offset the omega-6s enough to make flax beneficial.

How is flax grown

In 2021, about 268,000 acres of flax were grown in the U.S., mainly in the Northern Plains for seed. Though sometimes treated with herbicides, flax can be grown without them. Genetically modified flax has been introduced but is often pulled from the market due to consumer resistance.

Flax is typically grown with minimal fertilizer compared to other crops, needing only moderate amounts of nitrogen, phosphorus and potassium, especially in nutrient-poor soils.

If you do buy flax: Our purchases shape supply, so choosing organic flax over conventionally grown supports farming without synthetic fertilizers and pesticides. As flax demand rises, buying organic signals to farmers that safer, sustainable methods are worth investing in.

Is flax truly healthy: Anti-nutrients

As with all seeds and nuts, it’s easy to perceive flax seeds as healthy without remembering that they contain anti-nutrients, which can rob our bodies of minerals.

Flax in baking

Years ago, I loved the fact that flax made baked goods moist — imparting a perfect texture to muffins, cakes and cookies.

In more recent years, I also appreciated that flax makes a great substitute for eggs in egg-free baking.

Baking alternative to flax

Without flax, I’ve learned to use both gelatin and psyllium husk for most of my egg-free baking needs. You can find lots of those recipes here on the blog.

Is flax actually healthy: Conclusion

I very occasionally use flax seed meal in grain-free or egg-free baking for my family.

I view it as a food that’s dangerous for some and pretty benign for others, as long as it’s not overused.

Since I tend toward estrogen dominance, I typically avoid it personally.

I do not consider flax to be anti-inflammatory or a healthy super food. Quite likely, it’s pro-inflammatory when eaten regularly.

Better sources of fiber and omega-3s are easy to find.

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