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Flaxseed prolongs the youth of blood vessels and metabolism - proven by a review of 182 studies
Last reviewed: 09.08.2025
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In a new review published in the journal GeroScience, researchers pooled data from 182 randomized controlled trials to assess how regular flaxseed consumption impacts cardiometabolic health and aging.
What is in flaxseed?
- Alpha-linolenic acid (ALA) is a plant ω-3 fat;
- Lignans are phenolic compounds with estrogen-like effects;
- Soluble fiber - improves intestinal motility and microbiota.
Key effects on cardiometabolic factors
- Lowering blood pressure. Flaxseed at doses ≥30 g/day for at least 12 weeks resulted in a decrease in systolic blood pressure by 2–15 mm Hg and diastolic blood pressure by 1–7 mm Hg, with the greatest effect observed in patients with initially elevated blood pressure.
- Lipid profile and body weight: Regular flaxseed supplementation was associated with reductions in total cholesterol, LDL, and triglycerides, as well as moderate reductions in body weight, BMI, and waist circumference, especially with long-term supplementation and high doses.
- Improvement of glycemia and insulin sensitivity. Flaxseed reduced fasting glucose, HbA₁c and HOMA-IR, indicating its potential in the prevention and control of type 2 diabetes.
- Anti-inflammatory and antioxidant effects. Studies have shown a reduction in C-reactive protein, IL-6, and oxidative stress markers, which may slow chronic low-grade inflammation with aging.
- Liver and kidney function support. Flaxseed improved ALT, AST, and GGT and demonstrated potential nephroprotective properties, but data on chronic disease outcomes are limited.
Mechanisms of action
- ALA inhibits the synthesis of proinflammatory eicosanoids;
- Lignans block aromatase and regulate hormonal balance;
- Fiber alters the composition of the gut microbiota, stimulating the production of short-chain fatty acids.
Impact on aging processes
In addition to cardiometabolic effects, the authors highlight that flaxseed components may modulate longevity pathways – activating AMPK and Nrf2, improving mitochondrial function and reducing chronic inflammation, potentially slowing biological aging.
“Our review confirms that flaxseed is a multifunctional ‘health food’ that acts through multiple channels to support heart health, vascular health, and anti-aging,” said Dr. Setor K. Kunutsor, lead author.
Below are the key opinions and recommendations of the review authors:
Setor K. Kunutsor:
“Although meta-analyses and small randomized trials demonstrate a beneficial effect of flaxseed on blood pressure, lipid profile, and glycemia, we need to conduct large multicenter RCTs with clinical outcomes (stroke, myocardial infarction, diabetes mellitus) to definitively confirm the role of flaxseed in primary and secondary prevention.”Davinder S. Jassal:
“The optimal dose of ≥ 30 g ground flaxseed per day has already shown significant CMP effects over 12 weeks, but questions remain regarding duration of administration and drug interactions – these aspects should be a priority for further research.”Amir Ravandi:
“We see promise in studying the mechanistic pathways of how ALA, lignans, and soluble fiber modulate inflammation, oxidative stress, and gut microbiota. Understanding these mechanisms will help personalize nutritional recommendations.”Andrea Lehoczki:
“Functional foods such as flaxseed can be an inexpensive and accessible tool for healthy ageing – it is important to include them in national dietary guidelines and public health programs.”
Practical recommendations
- Dose: ≥ 30 g ground flaxseed per day (approximately 2 tbsp.).
- Duration: at least 12 weeks for noticeable effect.
- Form: Preferably ground or in capsule form to avoid the whole seed being excreted without digestion.
- Combination: Effective when combined with moderate physical activity and other healthy eating habits (plant-based diet, fish, olive oil).
Conclusion: Flaxseed is deservedly included in the category of “functional foods” - it is a simple and affordable means for improving metabolism, reducing cardiovascular risk and supporting healthy aging.