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.

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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, like this fresh and organic one I take.

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

Week 1

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.

Week 2

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 of these popular organic 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.

8 to 10 grams daily should be a good ongoing flaxseed oil dosage for most people to receive beneficial effects, such as better skin and strong and shiny hair.

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, like this great tasting organic one I use.

That’s a full 30 grams though and 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.

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Click Here to Leave a Comment Below 28 comments

Daniella

How about one takes 1 tbs. flaxseed 2-3 times per week? This person being on Warfarin, but, not taking at the same time as Warfarin and again, only having a tbs. a couple times per week, that should not be a problem, correct?

Jennifer

Do you have to take the oil separately or can you include it in meals?

Jim Dillan

Hi Jennifer,

If you can add it to your meals that would be great but flaxseed oil shouldn’t be heated so on a salad is fine but in baked goods or a frying pan isn’t.

Hope this helps.

James S. Kantor

I have been taking one tablespoon of Barlean’s Organic every day or sometimes every other day, for the last two years. Recently I started taking two tablespoons a day. When I start taking two tablespoon of flax-seed oil I notice an increase in clotting time say after I shave, in one week.

My family doctor said I could go back to my old dose but not to take two tablespoons a day.
I started taking two tablespoons after reading The Healing Power of Flax by Herb Joiner-Bey, ND which is a great book and highly recommend. I would just not take a high dose. I was mixing my flax oil in smoothies, but when I went to two, I was also taking directly by mouth. The recommendation from the book was one tablespoon per 100 pounds of weight.
I am a 55, yo white male, wt 200 lb in general good health.

Hi James and thanks for the information. Two tablespoons is quite high and a bit of a jump from one straight to two. I prefer to see doses go up more slowly, perhaps at a quarter of a tablespoon at a time, though it sounds best to take your doctor’s advice.

All the best.

phyllis23

My eye doctor said I should take flaxseed for dry eye. I bought Barlean’s 1200 mg capsules. Directions said 3-9 capsules. I took 3 capsules. Within 24 hours I developed itching all along my backside from upper thigh up to my waist. Wonder if taking 3 at once for my first time could result in this?

Hi there,

It suggested to work up to the higher doses with flaxseed oil and 9 1000mg capsules would certainly be too much for some people to start. That you had such a reaction with 3 could mean you are a bit sensitive to them.

I’d suggest starting with one a day with food for the first week. If this is well tolerated move up to 2 and so on. If you have a reaction move down in the dosage and then try again after a week.

Hope this helps,

Jim

Pratik

Hi Jim,
I went thru all the post above seems to a lot helpfull,I stay in India the climate here is hot n humid are the same suggestions usefull here also.
And
How much dosage of grounded flax seeds can be taken along with flax seed oil as suggested by u.
Hope to hear soon from you.

Mpho

what effects does taking it as cold pressed pills have on ones body when its their very first time? Ive been taking it for 4 days now and i find im unable to tell now whether im feeling hungry or not, n if i am hungry i no longer just know what it is i want to eat, i feel somewhat drained also. Although i feel these ways it doesnt feel any alarming, i just need to understand whether its my body adapting or what. Please get back to me.

If you are having such strong effects that you are sure is from the flax oil then perhaps the initial dosage is too high. I’d consider halving the dosage to a level where you have no side effect then slowly building up the dosage with just a small amount more each week until you reach your desired level without negative side effects.

All the best,

Hi Pratik,

A tablespoon or two of ground flaxseeds would be fine to take but it would be best to have it at different times than flax oil. So if you have one in the morning have the other in the evening.

Cathy Lehman

I take a large tablespoon of FS oil in my oatmeal each day. I am having gastro problems of serious bloating (going up in pants size–waistline only), and abdominal pain. Could it be the oil?
I am desperate to find the cause. Thank you.

Hi Cathy,

It would be uncommon but possible as people have many different reactions and the cause of intestinal problems are often several hours before they appear.

If you have dairy milk with your oatmeal though this is a far more likely culprit.

Cris Seño

Good day sir,……can i take only 1000mg of flax oil regularly?

Lester Bijkerk

I am vegetarian and I am fifteen years old. How much flaxseed oil spoonfuls would you recommend me to take per day?

Sarah

I take a 1000mg flaxseed oil capsule. once a day. I have lost weight easily but I have increased breast tenderness. I have been taking the capsules for a month. Is this a normal reaction to start with.

Hi Cris,

This would be a good starting amount for most people which could be increased after a week or two if it is well tolerated.

Hi Sarah,

Interestingly, while some resources recommend flax specifically for breast tenderness, I can see quite a few comments saying taking it increased breast tenderness.

I would recommend holding off on it for a while and discussing taking it with a healthcare professional. Perhaps try another omega 3 source like fish oil and see if you don’t get the same issue.

Vijay Laxmi

Hi
Can I just take 1 TSP of flax seeds raw.i mean just chew them and will it be fine for me.me a 35 female.little overweight. thanks

Hi Vijay,

I would at least use ground flaxseed as the whole seeds might be rough for your digestive tract. There is a comparison of ground flaxseed vs flaxseed oil here: https://superfoodprofiles.com/flaxseed-vs-flaxseed-oil

Ruth verran

I am very low in omega 3’s. Will consuming flaxseed oil help?

Halysha

Hi Jim,

Ive just started taking 1000mg (1 capsule) of Flaxseed Oil and 240mg (x2 capsule) Cod Liver Oil daily for almost a week now.. However, I’m starting to wonder if its ok to take both supplements? Would truly appreciate your advice and opinion.
Thanks

JOHANNA STENLAKE

Morning Bill. I take 2 capsules a week. I need to know if there could be any side affects with this.
Also. Is it good to apply the oil on your face and body? Would that count as a dosage?

Hi Ruth,

Yes, flaxseed oil is a good source of ALA omega 3 fats.

Rahul

Can I take flex seed oil and fish oil together?

Hi Rahul,

Yes you can. Though dividing doses, such as having them at both breakfast and dinner, can provide increased benefits.

Natalie Watson

Is it better to take flax oil at night or morning. Which will work better

Hi Natalie,

Dividing the dose and having it both morning and night would be best. If you could only have it once then morning might be a little better but try both and see what makes you feel better.