Are flaxseeds all that?

They’re a superfood with less star power than kale or kombucha, and are often seen as little more than a humble cousin to the famous chia seed.

Flaxseed was briefly in the spotlight with a recent viral TikTok post, which implied that spreading the seeds all over your face can reduce wrinkles, just like Botox injections can. But while their skin care benefits are questionable at best, they deserve more credit for how nutritious they are, experts say.

Flaxseed is one of the richest sources of alpha-linolenic acids, or ALAs, a type of omega-3 fatty acid found in plants and known as a “heart-healthy fat,” says Dr. Selvi Rajagopal, assistant professor of medicine at Johns Hopkins University School of Medicine. While some research shows that omega-3 fatty acids can help regulate cholesterol and blood pressure lower inflammationshe said, most people don’t consume enough of it.

The seeds are also filled with soluble fiber, which draws water from your body and becomes a gel in your intestines, slowing digestion and allowing your body to gradually absorb the nutrients from what you eat. High-fiber foods can stabilize blood sugars and keep you full longer, says Julia Zumpano, a registered dietitian at the Cleveland Clinic in Ohio. Two tablespoons of ground flaxseed contain about as much fiber as one small apple, and one tablespoon of ground flaxseed contains more fiber than a cup of raw spinach. That fiber also helps lower the amount of cholesterol our bloodstream absorbs.

Moreover, soluble fiber can fuel the trillions of bacteria and organisms that live in our gastrointestinal tract, said Dr. Selvi, which can help our digestion and intestinal health.

The seeds also contain some of the highest natural concentrations of dietary lignans, chemical compounds in plants that are similar to fiber and may help reduce inflammation. Lignans may also have antioxidant effects, potentially helping to reduce DNA damage, says Joanne Slavin, a professor of food science and nutrition at the University of Minnesota Twin Cities. Flaxseeds also contain a modest amount of protein, Ms. Zumpano added, meaning adding them to a meal can keep you feeling full.

For all the benefits of flaxseeds, they’re not a miracle cure — and they certainly can’t get rid of your fine lines the way Botox can, said Dr. Isaac Neuhaus, a dermatologic surgeon at UCSF Health. “It’s a load of nonsense,” he said.

They can form a moisturizing gel that can help soften the skin because they are so rich in antioxidants and fatty acids, said Dr. Joshua Zeichner, associate professor of dermatology at Mount Sinai Hospital. But there is no data to suggest that flaxseed is more effective than what you find in the cosmetic aisle.

To reap the health benefits, you can add flaxseeds to your diet by blending them into smoothies or batters for baked goods, or mixing them with water to replace eggs. Because flaxseeds form a sticky gel when you add them to a liquid, they also work well in overnight oats and porridge, Ms. Zumpano said.

Ground flaxseed is easier to digest than whole seeds, said Dr. Rajagopal. However, keep in mind that if you consume too much fiber too quickly, you may experience stomach upset. Eating too much can lead to problems such as bloating and frequent bowel movements. Ms. Zumpano recommends that people work their way up, starting with about one teaspoon per day and gradually increasing the amount to about two tablespoons per day.

“Sometimes people assume that once something is magical, they have to take it in large doses,” said Dr. Slave girl. “Flax is one of those things that can definitely be overconsumed.”