Flaxseed Oil: Best Dosage and How and When to Take It
Flaxseed oil has many nutritional benefits. There are some potential side effects though and it’s important to take it properly.
Here is a flax oil dosage method based on slow increase to greatly reduce the chances of a negative reaction.
Also ahead, how and when to take it for the best results and a method to work out your own ideal daily intake.
How and When to Take Flax Oil for Maximum Benefit
Flaxseed oil is a potent supplement for increasing your intake of beneficial omega-3 fatty acids. Some people do seem to react badly to large doses though, especially if they have never had it before.
To minimize side effects it’s best to start off with a high quality oil. Begin with a small amount the first week and increase your daily dosage on a weekly basis with the method described ahead.
If your diet has been lacking in omega-3 fats in the past, it will be more beneficial to increase your intake steadily over several weeks, rather than immediately having larger doses.
Taking flaxseed oil in this way gives your body time to adapt to a new omega-3 to omega-6 fat ratio, minimizing the risk of a negative reaction.
You can also monitor any positive results from taking the oil and get an idea of your ideal daily intake.
Can You Take It on an Empty Stomach?
Having flax oil with or just after a meal is usually recommended over having it on an empty stomach. Splitting the dosage between morning and evening is also preferable to having it all in one go.
Some resources suggest taking flaxseed oil for weight loss on an empty stomach first thing in the morning. This can increase the risk of gastrointestinal side effects though and the benefits would be minimal versus taking it with a healthy breakfast.
Best Flaxseed Oil Daily Dosage
With all this in mind, it is a good idea to start your first week of taking the oil with just 1 gram in the morning with breakfast and 1 gram with your evening meal.
This is only around a quarter of a teaspoon of the liquid oil or usually one flax oil capsule, but check the the container.
For the following week this amount could be doubled to 4 grams a day. Split it into 2 grams with breakfast and 2 grams with dinner. This is around half a teaspoon or 2 capsules.
Week 3 and Beyond
By the third week you could double this again to a teaspoon or 4 capsules. That’s around 4 grams in the morning and 4 grams in the evening.
If you wish to increase the amount taken beyond here it would be best to add just an extra gram per morning and evening for the subsequent weeks.
You should also consult your GP before taking large amounts of flaxseed oil, particularly if on prescriptions.
Finding the Right Amount for You
If you do experience any side effects from taking flaxseed oil you could either stop and try again with the initial dose of 1 gram the following morning.
Alternatively, you could cut back the amount you take by half or even a quarter. Then slowly built up by a gram a week to a level where you are seeing benefits without any negative effects.
Some people report very positive results with 2 tablespoons a day of the oil. That’s a full 30 grams though. Others will experience negative side effects at these larger amounts.
By starting at a lower flax oil dosage and building up the amount you take each week your body is less likely to have a bad reaction to it.
You may also find you are getting good results at 8 to 10 grams per day, or even lower, and don’t need to go up to the higher intakes.
I hope these flaxseed oil dosage recommendations and method for establishing your ideal amount have been helpful. I’d be interested to read about your experiences with taking it in the comments below.