Difference Revealed: Flax seed vs. Flaxseed Oil – Which Is Better For Weight Loss?

Cindy Wilson Thumbby Cindy Wilson
BS, Dietetics and Nutrition

Amongst the plenty of healthy herbs that we are aware of, one is flaxseed. Flaxseed is different than flaxseed oil.

Cindy 5 ShowcaseI was curious to find out the difference between flaxseed vs. flaxseed oil.

This made me research this interesting topic in depth. I will share the details stepwise here with you.

Flaxseed is popular because of its weight loss property. If you are looking out for a better option from flaxseed and flaxseed oil to lose weight, this article can help.

First of all, let us begin with what exactly is flaxseed and flaxseed oil.

What is Flax Seed?

FlaxseedThe seed that you get from the Flax plant is called flaxseed. It is probably one of the most ancient medicinal herbs that people are using.

Flaxseed is known for its million-dollar health benefits, including, but not limited to, weight loss, diabetes prevention, anti-inflammation, etc.

Flax seeds are the best source of Omega – 3 Fatty Acids in the body. Omega -3 Fatty Acids help your body to build a stronger immune system.

These seeds have a thick outer covering. This prevents nutrient absorption in the body.

So, you must grind these seeds well and make them into a powder if you have to eat them raw. Else, make sure you chew the seeds well before ingesting them.

There are different ways how you can incorporate flaxseeds into your diet. I make sure I don’t leave the house without having flaxseeds in the morning.

They are good for weight loss and are rich in other nutrients such as proteins, vitamins, and minerals.

What is Flax Seed Oil?
Flaxseed Oil

The oil extracted from the seeds of the flax plant is flaxseed oil.

It is almost similar to flaxseed in nutritional value. But, I will explain the differences in the next part.

Your body can absorb the nutrients from flaxseed oil easier than flax seeds. This makes it convenient to use.

Flaxseed oil is a good source of polyunsaturated fatty acids, like Alpha-Linolenic Acid. This Alpha-Linolenic Acid is the building block of Omega – 3 fatty acids.

Omega – 3 Fatty Acids are known to reduce inflammation in the body. They are used to reduce pain and inflammation in Arthritis, specifically Osteoarthritis.

Most people opt for flaxseed oil in case of inflammation.

For more information about what flaxseed oil is good for, be sure to read: https://www.nutriinspector.com/what-is-flaxseed-oil-good-for/.

Main Difference Between Flaxseed and Flaxseed Oil

If I broadly categorize, there are two main differences between flaxseeds and flaxseed oil.

One is the nutritional value, and the other is their absorption in the body.


If you plan to take flaxseeds raw from the mouth, there are chances you won’t get the nutrients in their expected values.

Flax seeds need to be ground and powdered properly. When their outer covering goes off, only then can the ingredients be absorbed by your body.

When I include flaxseeds in my daily diet, I make sure I powder them and use them. You can also have the seeds directly, but be ready to chew them.

Don’t just add the whole seeds to your smoothie and have. It will be of no effect to you.

But, when the flaxseed oil is concerned, it can be readily absorbed by the body as it does not have a protective shield and is in a liquid form.

You can include flaxseed oil in your meals but do not use it for cooking. Heat can turn the flaxseed oil into a harmful one.

When heated, the unsaturated fats get converted into saturated ones, which are bad for your body. So, use the oil after your cooking is over.

Nutritional Content

As far as nutritional content is concerned, flaxseed is a clear winner. Flaxseed is the whole seed, whereas flaxseed oil is only its extract.

Flaxseed has a bundle of nutrients, have a look at the list below:

  • Protein
  • Soluble Fiber
  • Vitamins – B1, B2, C, E and Carotene
  • Iron
  • Zinc
  • Potassium and Magnesium
  • Phosphorous
  • Calcium
  • Phytonutrients called Lignins

The flaxseed oil has a huge amount of Alpha-Linolenic Acid.

The flaxseed oil contains almost 60% of Alpha-Linolenic Acid, while flax seeds contain about 20%.

So, if you are trying to reduce inflammation in your body with the help of flax seeds, flaxseed oil will be better for you.

But, if the health benefits are concerned, you should go ahead with the whole flax seeds.

I will explain the health benefits you can get from flax seeds and flaxseed oil below.

What are the Health Benefits of Flax Seeds?

Flax seeds have different health benefits. Some of them are listed here:

Cancer Protection

Flax seeds have a protective effect against cancer. To be specific, flax seeds show protective effects against colon cancer, prostate cancer, and breast cancer.

They work by harming the cell cycle of the cancerous cells. When the tumorous cells can’t grow any further, cancer can’t spread.

Cardio Vascular Diseases

Flax seeds can keep your heart healthy. They are rich in omega – 3 fatty acids that help in normalizing the heartbeats.

Flax seeds have a crucial role to play in stabilizing the heartbeats. The anti-inflammatory effect of these seeds keeps the heart stable.

Also, flax seeds are rich in fiber. Fibrous food can keep your arteries from blocking and prevent a heart attack.


If you have diabetes, flax seeds can help you lower blood sugar.
They increase the insulin sensitivity in the blood and facilitate more glucose uptake by the body from your blood.


Omega – 3 Fatty Acids are the best antidote to inflammation. If you are suffering from inflammation, you can have a flaxseed diet and reduce the symptoms.
Flax seeds can block the release of certain pro-inflammatory agents in the body and prevent your body from illness.

Some other crucial benefits of flax seeds are listed below:

  • Lowers Cholesterol
  • Prevents Hot Flashes during Menopause
  • Boosts Immunity
  • Good for Skin
  • Weight Loss

What are the Health Benefits of Flax Seed Oil?

Flaxseed oil has two health benefits. It acts as an anti-inflammatory agent and also helps in weight loss.

It does the job pretty well. The concentration of alpha-linolenic acid is higher in flaxseed oil than the flax seeds.

So, if you are suffering from inflammation in your body, flaxseed oil can prove to be a better option for you. More Alpha-Linolenic Acid will give rise to more DHA and EPA, which are the building blocks of Omega – 3 Fatty Acids.

It also helps in weight loss same as flaxseed does. I will explain the weight loss effect of these two in the next part.

If you are specifically looking for weight loss benefits from Flaxseed and Flaxseed oil, I will compare the two below:

What is Better for Weight Loss – Flax Seed or Flax Seed Oil?

If you are looking to shed those extra pounds from your body with the help of flax, you are in the right direction. I have lost weight with the help of flax seeds.

Weight loss is not something magical and noticeable. But, you have to make sure you carry a healthy lifestyle and healthy eating habits along with the diet.

Having Flax seeds or flaxseed oil alone will not help you in any way.

You can use both flaxseed oil and flax seeds to lose weight. I used flaxseed to lose weight.

Before we conclude, I will let you know the recommended doses of flaxseed oil for weight loss.

The recommended dose of powdered flax seeds is 1 gram to 2 gram per 100 pounds of the body weight. It differs for every illness.

The recommended dose of flaxseed oil for weight loss is slightly lower than the flax seeds as it contains more omega – 3 fatty acids.

Omega – 3 fatty acids help your body to carry out metabolic activities efficiently. When the metabolism of your body is good, there is less fat deposition.

Also, flax seeds and flaxseed oils curb your appetite. You will not get extra food cravings.

In my view, it is better to opt for the whole flaxseed over flaxseed oil unless the need is to cure inflammation.

Side Effects of Flax Seeds

If you have Cancer, Heart Disease, or Diabetes, consult your physician first.

Flax seeds and oil can cause more amount of bleeding in the body.

Pregnant and lactating women should avoid the use of flax seeds as they might prove to be toxic for the infant.[/thrive_text_block]

Side Effects of Flax Seed Oil

Side effects of flax oil are pretty much similar to that of flax seeds.

Just take care of one thing that flax seeds should not be heated. If you heat flax oil, the unsaturated fats will convert into saturated ones.

Saturated fats harm the body. Also, while buying the flax oil bottle, go for a smaller one as it gets spoilt easily and quickly.

With the comparison of Flaxseed Vs. Flaxseed Oil for weight loss, I conclude. In my opinion, it is always better to use the whole flaxseed in its powdered form. It will benefit you way more than flaxseed oil.

If you like this article and think this is helpful, please share it with your friends and family.

For any concerns or queries, you can always post in the comments below.


About Author

Cindy Wilson Thumb
BS, Nutrition & Food Science | Connect with on LinkedIn
Cindy Wilson

Hello, I am Cindy, and this a website where I inspect everything related to nutrition and a healthy lifestyle. I have a BS in Dietetics and Nutrition (Kansas State University) and have completed a dozen specialty courses related to nutrition, biochemistry, and food science. I am open to learning more, but foremost I would like to share all my knowledge with you.

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