Flaxseed (Linseed)
Seeds rich in ALA omega-3, lignans (phytoestrogens), and dietary fiber. Ground flaxseed has better nutrient absorption than whole seeds.
An ingredient with growing research
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Effects reported in research
Plant-based ALA omega-3 source (especially useful for vegans)
Lignans studied for hormone metabolism modulation and antioxidant effects
Contains both soluble and insoluble fiber, supporting gut health and cholesterol
Dosage & timing
- 15–30 g/day (1–2 tablespoons).
- Always use ground flaxseed or grind before eating — whole seeds pass undigested.
Cautions
- •Those with hormone-sensitive conditions (breast cancer, endometriosis, etc.) should consult a doctor about lignan intake.
- •Possible interaction with blood thinners.
Supporting research
Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women
Clinical Science, 2011
オメガ3脂肪酸（EPA・DHA）補充が筋タンパク質合成（MPS）に与える影響を評価したRCT。8週間のオメガ3補充（4g/日）はインスリン・アミノ酸刺激に対するMPS応答を有意に増強した。抗炎症作用による筋肉痛（DOMS）軽減効果も複数の研究で示唆されている。
Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis
Fertility and Sterility, 2010
大豆タンパク質・イソフラボンが男性の生殖ホルモン（テストステロン・エストロゲン・LH・FSH）に与える影響を評価した15件の臨床研究のメタ分析。通常の食事量・補充量の範囲では、大豆イソフラボンは男性のテストステロンおよびその他の生殖ホルモンに有意な影響を与えなかった。
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