-Seeds, naturally in bulk where you have to grind them in a mill (a coffee mil is best) fresh ground flaxseed is great, supplying the omega 3's, ligands and fiber. The only drawback is that you need to use it rather quickly so that the essential fatty acids don't degrade. Ground meal loses it's potent benefits quickly when exposed to air. Grind a small amount and store in the refrigerator
-Oil caplets, very convenient, store in the refrigerator. Be sure and find one that's not filtered, the ligands are very beneficial for women.
-Free flowing oil, some people use in salad dressing, but I haven't really found a good use for free flowing yet.
-Ground milled packaged-- you can't use it fast enough before it starts to degrade so I don't recommend it as I do the fresh ground from bulk.
Fish oil comes in capsules, 1,000 mg a day is recommended.