Currently I eat 33 grams (= 45 ml = 3 tablespoons) of flax seed in yogurt twice a day. That’s 66 g/day (which contains about 2 tablespoons of flaxseed oil). I grind it for 30 seconds before adding it to the yogurt. I like yogurt with ground flax seed better than yogurt without it, leaving aside the health benefits.
Unlike flaxseed oil, which must be kept cool, flax seed can be stored at room temperature, which makes a huge difference. I discovered that Chinese flaxseed oil was worthless, presumably because it hadn’t been kept cool. To bring American flaxseed oil to China was a nightmare — lugging it, trying to keep it cool. Chinese flax seed is fine, and not hard to get in Beijing.