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Flax

Flax

Best for

Lower bad and total cholesterol

Proven modest benefit for 4–12 weeks · 1 meta-analysis , n=810

19 papers · 2 claims · 60 outcomes scored · 2 positive

Outcomes

What flax actually does, by outcome

Each row is one outcome with effect size, evidence base, the dose that worked in trials, and time to first effect. Magnitude tiers come from native-unit MCID where available, Cohen's d otherwise.

Outcome Effect Evidence Dose Weeks Rank
Lower bad and total cholesterol Proven modest benefit
small 		8 meta-analyses n=810 Meta-analyzed 24–2560 g 4–12 wk #6/103
Steady your blood sugar levels Faint early signal
small 		5 RCTs n=200 24–40 g 8–12 wk —
Buy well

Recommended Flax products

Real products that dose Flax where the research does, in a clean formulation, from brands we've audited. We only list ones we'd stand behind.

Chosen for adequate Flax dosing vs. the studied range, a clean formulation (grade A–C), and independent brand-quality audits. Not sponsored.

Risk profile

Adverse events and known drug interactions

Safety events

loose stool mild
Diarrhea, flatulence, nausea mild
no_adverse_events_reported

Sources

  1. 1. Flaxseed supplementation improved insulin resistance in obese glucose intolerant people: a randomized crossover design. (2011) ↑
  2. 2. Effect of Flaxseed Powder on Cardiovascular Risk Factor in Dyslipidemic and Hypertensive Patients. (2019) ↑
  3. 3. The effects of flaxseed supplementation on metabolic status in women with polycystic ovary syndrome: a randomized open-labeled controlled clinical trial. (2020) ↑
  4. 4. Effectiveness of flaxseed consumption and fasting mimicking diet on anthropometric measures, biochemical parameters, and hepatic features in patients with Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD): a randomized controlled clinical trial. (2024) ↑
  5. 5. Flaxseed Improves Glucose and Lipid Metabolism in Mexican Subjects with Type 2 Diabetes: A Parallel Randomized Clinical Trial. (2025) ↑
  6. 6. Flaxseed supplementation (not dietary fat restriction) reduces prostate cancer proliferation rates in men presurgery. (2008) ↑
  7. 7. Role of Phytoestrogen-Rich Bioactive Substances (Linum usitatissimum L., Glycine max L., Trifolium pratense L.) in Cardiovascular Disease Prevention in Postmenopausal Women: A Systematic Review and Meta-Analysis. (2022) ↑
  8. 8. Effect of Flaxseed (Linum usitatissimum L.) Supplementation on Vascular Endothelial Cell Morphology and Function in Patients with Dyslipidaemia-A Preliminary Observation. (2022) ↑
  9. 9. Flaxseed Mucilage (IQP-LU-104) Reduces Body Weight in Overweight and Moderately Obese Individuals in a 12-week, Three-Arm, Double-Blind, Randomized, and Placebo-Controlled Clinical Study. (2022) ↑
  10. 10. Effect of randomized supplementation with high dose olive, flax or fish oil on serum phospholipid fatty acid levels in adults with attention deficit hyperactivity disorder. (2005) ↑

Generated August 14, 2026

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