Alpha-linolenic acid (ALA)
Alpha-linolenic acid (ALA) is an essential plant-based omega-3 fatty acid that the human body cannot produce on its own, therefore it must be obtained through food. In the body, a small portion of ALA can be converted into eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids, but this process is limited. ALA is naturally found in various plant-based foods, especially in seeds, nuts, and their oils.
What are the benefits of alpha-linolenic acid?
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Supports heart and vascular health.
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Helps balance cholesterol levels.
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May contribute to 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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Disorders of heart and circulatory function.
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Dry, sensitive skin, weak hair.
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Reduced resistance to disease.
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Poor concentration, mood swings.
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Dry or red eyes.
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Joint discomfort.
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Lack of energy, general weakness.
Natural sources of alpha-linolenic acid
Alpha-linolenic acid is found in algae, flaxseed, olive oils, chia seeds, walnuts, hemp, sea buckthorn seeds, soybeans and their products, avocados, and dark green leafy vegetables (such as spinach).
Recommended daily allowance of alpha-linolenic acid
Adults are recommended to consume about 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 is important to ensure sufficient overall intake of omega-3 fatty acids. The most appropriate amount should be assessed individually, taking into account dietary habits and health status.
Possible side effects and interactions of alpha-linolenic acid with medications
Alpha-linolenic acid is generally well-tolerated and is a natural part of a daily diet. When consuming larger quantities, some people may experience mild digestive discomfort, such as bloating or looser stools. If you are taking blood-thinning medications or other dietary supplements, it is recommended to consult a doctor or pharmacist before starting to consume larger amounts of ALA.
