Ingredient guide
Flaxseed is rich in alpha-linolenic acid (a plant omega-3), soluble fibre, and lignans. A meta-analysis of 62 RCTs in 3,772 participants supports modest reductions in total cholesterol, LDL, and triglycerides. It is one of the best-studied food-based cholesterol aids.
High-quality evidenceFlaxseed comes from the small golden or brown seeds of the flax plant, Linum usitatissimum. It is one of the few plant foods with notable omega-3 fat content, from alpha-linolenic acid. The seed coat is rich in lignans, plant compounds with weak estrogen-like activity. Ground flax also supplies soluble and insoluble fibre.
A 2020 meta-analysis of 62 randomised trials in 3,772 participants found that flaxseed supplementation significantly reduced total cholesterol, triglycerides, and LDL cholesterol. A separate trial of 600 mg per day of flaxseed lignan extract lowered total and LDL cholesterol by 22 to 24 percent in 8 weeks. We grade the evidence as high for cardiovascular markers, making flax one of the best-studied food-based cholesterol aids.
Trials commonly use 30 g to 50 g of ground flaxseed per day, or 600 mg of standardised lignan extract. Whole seeds need grinding for nutrient absorption. Take with plenty of water. Ask your healthcare provider before regular use if you take blood-thinning medicine or hormone therapy.
Yes, with strong evidence. A meta-analysis of 62 RCTs shows clear reductions in total and LDL cholesterol.
Yes. Whole seeds pass through largely undigested. Ground flax (and the same for flax meal) is much better absorbed.
