Omega-3 from fish and flaxseed oil: what is the difference and why can't they be substituted

Author: Mikhail Ziborov - author of the site makefitness.pro.
2022-07-04

About the importance of Omega-3 (fish oil), its safety, and the benefits it provides for health and training has already been discussed by Alexander Dobromil. I would like to address a more nuanced question: “Why can't flaxseed oil, rich in Omega-3, replace fish oil.”

What are Omega-3 Fatty Acids and How Do They Differ?

Polyunsaturated fatty acids (PUFAs) Omega-3 are, broadly speaking, fats. They are a whole group of fats that perform specific functions in our body. Or fatty acids: call them what you like. In this group, there are as many as 11 fatty acids, and they are found in fish, flaxseed oil, and other plant oils.

By the way, fish oil and fish fat are often synonyms, but let me be a bit clever: fish oil is supposedly less refined raw material (extracted from fish liver), while fish fat is more refined raw material (extracted from fish flesh). However, something tells me that there isn't a significant difference, and as always, it is marketing (we need to come up with something new to sell it for a higher price).

Moreover, neither here nor abroad will you find a supplement labeled "Fish Fat." It will always be labeled as "Fish Oil." The issue, as I understood it, relates to certification. In the West, both fish oil and fish fat come under the same term “fish oil.”

Why Flaxseed Oil Cannot Replace Fish Oil

So, Omega-3 is a group of 11 fatty acids, the most important of which are DHA (Docosahexaenoic Acid) and EPA (Eicosapentaenoic Acid). These two fatty acids do the bulk of the work in our bodies:

- they maintain the integrity of every cell membrane;

- they support brain health and the functioning of the nervous system (study);

- they are essential for eye health;

- they play a key role in cardiovascular health (studies 1 and 2);

- and much more (for sports purposes, they accelerate recovery, enhance endurance, etc.).

And it is precisely DHA and EPA that are found in fish (also in certain seafood that feed on plankton, algae, and even some types of mushrooms). Meanwhile, flaxseed oil contains ALA (Alpha-Linolenic Acid): one of the 11 fatty acids in the Omega-3 group. However, it cannot perform the same functions as DHA and EPA (study).

1. Conversion. ALA is remarkable because it can be converted into DHA and EPA in the human body, and they can then perform their functions. Now, some might say: “Well, there you go! You just said that flaxseed oil cannot replace fish oil.” But the problem is that the volume of conversion of ALA into the two other fatty acids we need is so small that we cannot talk about any significant changes or improvements in training (or health). This is confirmed by research.

Of course, consuming flaxseed oil, and thus ALA, is great and even improves health after a prolonged period of use (after several months, lipid profiles, cholesterol levels, and even bowel health improve; study). But this is incomparable to the use of fish oil and, consequently.

2. The conversion process differs. ALA undergoes a lengthy conversion process in the human body before the necessary fatty acids can be made from it. However, the output of this conversion is minimal (3-5% under ideal conditions). We are all different, and some may have a significantly lower conversion rate while others may be slightly higher, but the essence remains the same: it is still too little.

Incidentally, women convert slightly more ALA into DHA and EPA than men do.

Considering all the arguments, flaxseed oil is far less effective for improving health and achieving athletic benefits than fish oil!

Especially for vegans, DHA and EPA are extracted from algae and certain types of mushrooms, but as we understand, this is a much more energy-intensive process than catching sea fish and producing fish oil from it. In simpler terms, it is much more expensive.

Now, some might think that I am promoting supplements (in particular, fish oil or Omega-3). But that is not the case. You can easily do without all these supplements. It is enough to enrich your diet with fish, and you will be loaded with Omega-3: you will eat deliciously and take care of your health at the same time.

For example, 100 g of salmon, anchovies, caviar, mackerel, and herring cover the daily norm for these two fatty acids (some may be more, some less) for a non-exercising person. But if your lifestyle includes 3-4 workouts a week and high daily mobility, you will need to eat more fish. Here is a nutritional plan tailored to the nuances of your life.

By the way, recently, we discussed in our Telegram why home workouts are much more beneficial than gym workouts. Programs for home workouts with various equipment or even without any – here. Exercises with animated performance techniques – here. Everything is free.