Waltanna Farms - Blog #10

Recommended Daily Dose of Flaxseed Oil

Date: 23/10/2025

How Much Flax Oil Should You Take Daily?

A little bit goes a long way with flaxseed oil. 1 bottle contains a minimum 17 serves of omega-3! The form of omega-3 found in flaxseed oil is alpha-linolenic acid. Flaxseed oil is a more sustainable option than consuming fish and it is great for those people that don’t like that fishy taste.

The exact amount we need of omega-3 per day is still debatable. The nutrient reference values specify an adequate intake rather than an optimal dose for disease prevention.

The right amount of flaxseed oil depends on your age, gender, activity levels, and health goals. While there’s no single “one-size-fits-all” dose, we can use the Australian Nutrient Reference Values (NRVs) as a guide.

FACT: 1 tablespoon of Waltanna Foods Flaxseed Oil contains 12.2g of omega 3 which is equal to 12,200mg of Omega 3 (ALA).

Nutrient Reference Values for Omega-3 (ALA)

These are Adequate Intakes (AIs)—levels seen in healthy populations with no signs of omega-3 deficiency. They represent typical needs, not necessarily the optimal dose for long-term disease prevention. The requirement for omega-3 increases with increasing activity levels.

Human trials that have used flax oil for disease prevention have found improvements in patients cardiovascular risk markers when administered 10-30mL of flax oil/day.

What This Means in Real Terms

• One tablespoon (12.2 g) of Waltanna Foods Flaxseed Oil = ~1200 mg omega-3 ALA
• That’s 9 times the daily requirement for women and 7 times the requirement for men.

Just one tablespoon a day is enough to cover and exceed your baseline omega-3 needs.

Things to Keep in Mind

• Moderation matters: Consuming too much flax oil can have a laxative effect.
• Best way to take it: Instead of one large tablespoon, try a teaspoon spread multiple times throughout the day for better digestion and absorption.
• Easy to use: Stir into yoghurt, drizzle over oats, add some into your salad dressing or blend into smoothies.
• Health claims: To make an omega-3 claim, a product must contain more than 200 mg ALA per serve. Waltanna Flax Oil delivers 12200 mg per tablespoon—well above the requirement.
• Gender differences: Men consistently require more omega-3 ALA than women.
• Chronic disease prevention: Suggested dietary targets for long-chain omega-3s (from fish, nuts, and seeds) are 610 mg/day for men and 430 mg/day for women.

The Takeaway

Flax oil is a nutrient powerhouse—just one tablespoon can deliver up to 9 times your daily omega-3 needs. But omega-3s are most effective when they come from a variety of sources. For the best results, combine flax oil with other omega-3-rich foods like nuts, seeds, and oily fish (salmon, tuna, mackerel).

A little goes a long way— use it daily but use it wisely.

Note: If you are pregnant or taking blood-thinning medication, consult your doctor before adding flaxseed oil to your diet.