Alpha-linolenic acid (ALA)
Alpha-linolenic acid (ALA) is an essential plant-based omega-3 fatty acid — the body can’t produce it on its own, so it has to come from food. A small amount of ALA can be converted in the body into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), though this conversion is limited. ALA occurs naturally in a range of plant foods, especially seeds, nuts, and their oils.
What are the benefits of alpha-linolenic acid?
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Supports heart and cardiovascular health.
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Helps maintain balanced cholesterol levels.
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May support skin health and nervous system function.
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Suitable for vegetarians and vegans.
Possible symptoms of alpha-linolenic acid deficiency:
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Heart and circulatory problems.
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Dry, sensitive skin and weak hair.
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Lower resistance to illness.
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Poor concentration and mood swings.
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Dry or red eyes.
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Joint discomfort.
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Low energy and general weakness.
Natural sources of alpha-linolenic acid
Alpha-linolenic acid is found in algae, flaxseed, olive oil, chia seeds, walnuts, hemp seeds, sea buckthorn seeds, soybeans and soy products, avocados, and dark green leafy vegetables such as spinach.
Recommended daily intake of alpha-linolenic acid
Adults are generally advised to get around 1.1–1.6 g of alpha-linolenic acid per day, depending on sex, age, and individual needs. Since ALA is only partially converted into EPA and DHA, it’s important to make sure your overall omega-3 intake is adequate. The right amount should be assessed individually, taking diet and health status into account.
Possible side effects of alpha-linolenic acid and interactions with medications
Alpha-linolenic acid is generally well tolerated and is a normal part of everyday nutrition. In larger amounts, it may cause mild digestive discomfort in some people, such as bloating or looser stools. If you take blood-thinning medication or other supplements, it’s recommended to consult a doctor or pharmacist before increasing your ALA intake.
