Why Flax Oil Doesn’t Cut It As A Supplier Of Omega-3

by drpaul

For many legitimate reasons, some people don’t want to or cannot take fish oil and have been lead to believe that flax oil is a viable alternative to achieve healthy levels of omega-3 essential fatty acids.

Flax oil contains the essential fatty acied alpha-linolenic acid (ALA) which through metabolic processes the body can convert to the omega-3 essential fatty acids eicosapentanoic acid (EPA) and docosahexaenoic acid (DHA) which are found in fish oil.

However, the conversion rate for this physiologic process is very limited – it is very low. So, flax oil is not an adequate substitute for fish oil.

Recently, algae-based omega-3 supplements have been developed that solve the problem for people seeking to supplement their diet with a plant-based omega-3 product. 



Barceló-Coblijn G, Murphy EJ, Othman R, Moghadasian MH, Kashour T, Friel JK. Flaxseed oil and fish-oil capsule consumption alters human red blood cell n-3 fatty acid composition: a multiple-dosing trial comparing 2 sources of n-3 fatty acid. Am J Clin Nutr. 2008 Sep;88(3):801-9.

Burdge, G.C., and Calder, P.C. Conversion of a-linolenic acid to longer-chain polyunsaturated fatty acids in human adults. Reprod. Nutr. Dev. 45: 581-597, 2005.

Burdge, G.C., and Wootton , S.A. Conversion of a-linolenic acid to eicosapentaenoic, docosapentaenoic and docosahexaenoic acids in young women. Brit. J. Nutr. 88: 411-420, 2002.

Burdge, G.C., et al. Eicosapentaenoic and docosahexaenoic acids are the principle products of alpha-linolenic acid metabolism inyoung men. Brit. J. Nutr. 88: 355-363, 2002.

Chan. J.K., et al. Effects of dietary alpha-linolenic acid and its ratio to linoleic acid on platelet and plasma fatty acids and thrombogenesis. Lipids. 28: 811-817, 1993.

Emken, E.A., et al . Dietary linolenic acid influences desaturation and acylation of deuterium-labeled linoleic and linolenic acids in young adult males. Biochim. Biophys. Acta. 1213: 277-288, 1994.

Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). A report of the Panel on Macronutrients, Subcommittess on Upper Reference Levels of Nutrients and Interpretation and Uses of Dietary Reference Intakes, and the Standing Committee on the Scientific Evaluation of Dietary Reference Intakes. National Academy Press, Washington , DC , 2002.

Francois, C.A., et al . Supplementing lactating women with flaxseed oil does not increase docosahexaenoic acid in their milk. AJCN. 77: 226-233, 2003.

Gerster, H. Can adults adequately convert a-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)? Int. J. Vit. Nutr. Res. 68: 159-173, 1998.

Hussein, N., et al. Long-chain conversion of [13C]linoleic acid and a-linolenic acid in response to marked changes in their dietary intake in men. J. Lipid. Res. 46: 269-280, 2005.

Lamptey, M.S., and Walker, B. L. A possible essential role for dietary linolenic acid in the development of the young rat. J. Nutr. 106(1): 86-93, 1976.

Lane K, Derbyshire E, Li W, Brennan C. Bioavailability and potential uses of vegetarian sources of omega-3 fatty acids: a review of the literature. Crit Rev Food Sci Nutr. 2014;54(5): 572-9.

Pawlosky, R. J., et al . Physiological compartmental analysis of alpha-linolenic acid metabolism in adult humans. J. Lipid Res. 42(8):1257-1265, 2001.

Watermelon Gazpacho

by MJ

An amazingly delicious and cooling supper!

6 cups organic watermelon
2 large tomatoes (seeded)
1 cucumber
1 serrano chile, minced
1 lime, juiced
1/4 cup fresh cilantro, chopped
1/4 cup fresh basil, chopped
1 teaspoon agave nectar
sea salt to taste

  • Puree watermelon, tomatoes and cucumber in your food processor.
  • Combine purees and strain.
  • Add the remaining ingredients and chill for at least 30 minutes.
  • Serve with larger pieces of watermelon! Yum!

Almond Lemon Macaroons

by MJ

By far, one of my most popular potluck treats! – MJ

1 cup raw almonds
1 tsp lemon rind
1/8 tsp vanilla bean
agave to taste
shredded coconut

  • grind almonds in food processor till fine.
  • add almonds, lemon and vanilla to bowl and mix.
  • add agave until mixture becomes sticky.
  • roll into small balls and cover with shredded coconut!

Power Cleans

by admin

  • Grasp the barbell just outside of your shins and start from a deadlift position
  • Lift the weight off the ground while maintaining a strict lumbar curve and your weight in your heels
  • Once the weight reaches mid-thigh explosively jump the weight vertically and shrug your shoulders
  • Be sure to let the momentum from your jump and shrug send the weight upwards and your arms do not pull the weight
  • Catch the barbell in a rack position and in a quarter-squat position
  • Stand from the squat with the weight in the rack position and lower the weight slowly to the ground

Slam Balls

by admin

  • Grasp the slamball on the ground with straight arms and both hands between your legs.
  • Start with your fee shoulder width apart, low back flat, chest up, knees bent in a semi-squat position, and looking straight ahead.
  • Rise up from the starting position and jump the ball up in the air.
  • Guide the ball upwards with your arms until you are holding the ball directly overhead.
  • Forcefully throw the ball downwards in front of your body while dropping your body quickly into the semi-squat position.
  • Catch the ball off of the bounce and repeat.

100 Day Challenge 2012: Suggested Exercises

by MJ

Air SquatsPush-upsPull-upsKipping Pull-ups, Butterfly Pull ups, Dead Hang Pull-ups, Jumping Pull-ups, One handed pull-ups, Jumping SquatsPistolsBack SquatsFront SquatsOverhead SquatsDumbbell SquatsBall Slams, Ball Cleans, Wall Balls, Barbell Snatch, Kettle bell Snatch, Kettle bell Cleans, Kettle bell swingsSingle arm KB SwingsKB Press, KB Thruster, Dead LiftsMuscle-upsBox JumpsBurpees, Burpee Box Jumps, Becks Burpees, Cleans, Jerks, Clean & Jerks, DipsRing DipsJumping Ring Dips, L Sits, Sit-upsHollow rocks, L- Pull ups, Single Unders, Double-Unders,  Dumbbell Snatch, Dumbbell  Thrusters, Glute-Ham Sit-ups, Handstand Push-upsHandstands, Hang Clean, Hang Power Cleans, Hang Power Snatch, Hang Snatch, Heaving Snatch Balance, Hoola-Hooping, Rope Climbing, Knees to Elbows, Toes to Bar, Floor Wipers,  Medicine Ball Cleans, Power Clean, Power Snatch, Pressing Snatch Balance, Snatch Balance, Push JerkPush Press Ring Push-ups,Clapping Push-ups, Butt-Kickers, Iron Cross, Sprints, Skipping, Basketball Free-Throws, Basketball Dribbles, Swim, Row Machine, Stair climbing, Shoulder Press, Bear Crawls, Tabata Squats, Turkish Get ups, Arm Bars, Tire Flips, Tire Toss, Tire Hops, Cartwheels, Back Flips, Thrusters, Bear Crawls, Lunges,DB Lunges, Walking Lunges, Jumping Lunges, OH Lunges, Farmer’s Carry, Towel Pull ups, Wall Balls, Weighted Pull ups, Weighted dips, Weighted Jump Thrusts, Weighted Walking Lunges, Weighted House work, anything wearing a weighted vest… for time, over distance.

MoveSweat and Pant.

100 Day Challenge 2012: Get Involved!

by MJ

  1. Make up your mind to join us!
  2. Each day you will move: 1 Tabata Workout (4 minutes) everyday for 100 days.  Suggestions:
    1. Follow Dr. Stephen Franson and do the exercise that he does (videos / pictures / comments / coaching).  Posted each day on the Bonfire Health Fanpage
    2. Choose your own exercises to do each day.  Do what moves you.
    3. Do a combination of these two options.  Just move.
  3. Post pictures or videos of your workout on the Fan Page
  4. …or just comment on the MODs (Movement of the Day).  Let us know how you are doing…encourage…learn…share…just no belly-aching.  Okay, maybe a little.
  5. Encourage friends, family and co-workers to join you in the Challenge.  Misery loves company. Here are several resources to help you spread the word!
    1. 100 Day Challenge Slide Share Deck!
    2. Printable Flyer
    3. Athlete Sponsor Form
  6. Move everyday for 100 days straight May 19th – August 26th
  7. If you’d like, you can also raise money for MOF
  8. Join us for a big Ohana Day Celebration at the beach…


Fund-Raising / Sponsorships:  

  1. Print off the Athlete Sponsor Form
  2. Ask your friends to committ to sponsoring you for a flat amount/amount per day (ex 1.00 or .10 per day you complete)
  3. As your sponsors to write a check to the Mauli Ola Foundation with a note 100 Day Challenge 2012
  4. Mail checks to:

Franson Family Chiropractic

c/o 100 Day Challenge 2012

100 Cummings Ctr. Suite 101D

Beverly, MA 01915


  1. Create your own Wish with the Causes App on Facebook. (Check out Dr. Stephen’s Wish: Link coming soon!)
  2. Share via email, Twitter and Facebook

If you would love to sponsor Dr. Franson:  There are a few ways you can do this.

1. You can donate right on the Mauli Ola Donations Page.  (Be sure to write 100 Day Challenge 2012 in the memo section)

2. You can also donate on Dr. Stephen’s Causes Page (Link coming SOON!)

However you’d like to be involved, we’re grateful to have you! Looking forward to ONE HUNDRED days of health for ourselves AND our loved ones with Cystic Fibrosis!