I use Udo's Oil which is a 3.6.9 blend made from flax oil. Udo recommends a Tbsp a day for every 50 pounds of bodyweight. So I usually take 2 Tbsp a day though I should take 3 according to his recommendations. He says it supports immune function, digestion, cardiovascular health, mental sharpness, lean body mass and beautiful skin. I add it to smoothies, or use on my salad as a dressing with lemon juice, or mix into yogurt, or into my cereal or porridge or into spaghetti sauce ... it can be added to many things.