Alpha Linolenic Acid Benefits for Cholesterol, Blood Pressure and More

Alpha-linolenic acid is a plant-based source of omega-3 fatty acids. Like fish oil, which provides eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), it helps to maintain a healthy balance of omega-3 and omega-6 fatty acids.

Omega-3 fatty acids help reduce inflammation in the body and can also lower risk factors related to heart disease and arthritis. There is also evidence that omega-3 fatty acid and alpha-linolenic acid benefits can improve cardiovascular health and reduce risk factors for strokes, heart attacks, and high blood pressure. [2]

Alpha-linolenic acid can be found in walnut oil, perilla, soy, canola oil and flaxseed oil. It is considered to be a good source of omega 3’s for vegetarians and vegans who might otherwise be deficient in these important fatty acids.

However, research shows that not all the benefits of fish or krill oil can be replicated by using alpha-linolenic acid. Research is under way to determine the differences between these two sources of omega-3 fatty acids. [1]

Alpha Linolenic Acidd

Omega 3 Fatty Acids

Heart Health

Brain Health

Anti-Infla-mmatory

How It Works:

• Exhibits anti-inflammatory effects
• Supports mood, memory & brain health
• Promotes cardiovascular health

Dosage:

Between 1 - 4 g per day

Safety:

Rated Likely Safe

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Alpha Linolenic Acid

There are three different kinds of omega fatty acids: omega-3, omega-6 and omega-9. Omega-3 and omega-6 fatty acids are polyunsaturated fats whereas omega-9 is a monounsaturated fat.

Each of these types of fats has a role to play in the body, but problems can occur when they are not properly balanced.

The Western diet tends to contain an over-abundance of omega-6 and not enough omega-3 fatty acids. To restore a healthy valance, supplements like alpha linolenic acid and fish oil are used. [3]

Alpha linolenic acid can be purchased as a dietary supplement or consumption can be increased by choosing foods such as perilla seeds, walnuts, pumpkin seeds, canola (rapeseed oil), flaxseeds and soybeans. ALA is also found in cooking oils, such as canola oil and soybean oil, as well as flaxseed oil supplements.

Adults are recommended to consume between 1 – 2 g of alpha-linolenic acid per day for maximum benefit. Flaxseeds contain approximately 2.2 g of ALA per tablespoon, flaxseed oil provides 8.5 g per tablespoon and canola oil provides 1.3 g per tablespoon.

Alpha Linolenic Acid Benefits

Maintaining a healthy diet rich in sources of alpha linolenic acid may reduce risk factors for heart disease. In one study, individuals who consumed more ALA were less likely to die of a heart attack than those who consumed less of the unsaturated fat.

Women who consumed at least 1.5 g of ALA per day had a 46% lower chance of experiencing sudden cardiac death compared to those who only consumed 0.5 g or less per day. In other population studies, individuals who ate higher amounts of this omega 3 fatty acid had a lower risk of death caused by heart disease. [4]

It has yet to be determined whether ALA supplements can provide the same benefits as eating a diet diet high in omega-3 fatty acids, such as the Mediterranean Diet.

In other studies, higher consumption of ALA is associated with lower cholesterol and triglyceride levels. Walnuts provide an excellent source of ALA and have been shown to reduce LDL (“bad”) cholesterol levels in people with high cholesterol.

Studies using flaxseed oil as a source of ALA have been less conclusive than studies using ALA supplements. In some studies flaxseed lowered cholesterol and in others it produced no change. [5]

Additional studies have looked at the benefits of alpha linolenic acid for reducing blood pressure – a significant risk factor in cardiovascular disease. Diets rich in omega-3 fatty acids have been shown to lower blood pressure slightly in individuals with hypertension.

Eating sources of this polyunsaturated fat may be able to reduce the risk of high blood pressure by as much as 30%. [6] Finally, this fatty acid has been shown to decrease inflammation in the lungs and improve breathing in individuals with asthma. [7]

Is Alpha Linolenic Acid Safe?

There are few side effects associated with alpha linolenic acid supplementation, but some precautions may be necessary for certain individuals. If you are currently being treated with blood thinning medications, you should not use this supplement before consulting with your doctor.

Omega-fatty acids in ALA, Fish Oil or Krill Oil can increase the blood-thinning effects of drugs including warfarin (Coumadin), clopidogrel (Plavix), and aspirin. Due to the increased risk of bleeding, alpha-linolenic acid and fish oil supplementation should be stopped at least two weeks before surgery. Inform your surgeon if you are using these supplements.

If you are currently taking medication to lower cholesterol levels, the use of ALA supplements may be contraindicated. Omega-3 fatty acids can lower cholesterol levels and may cause side effects when used with statin drugs, such as: Atorvastatin (Lipitor); Rosuvastatin (Crestor); Fluvastatin (Lescol); Lovastatin (Mevacor); Simvastatin (Zocor); and Pravastatin (Pravachol).

Individuals who have been diagnosed with diabetes or schizophrenia may have a condition where they are unable to convert alpha-linolenic acid into other forms of omega-3 fatty acids, such as EPA and DHA. These individuals should avoid ALA and instead use a fish or krill oil supplement.

It is unclear whether this fatty acid reduces or increases the risk of macular degeneration and prostate cancer. So far studies have found results suggesting both of these outcomes. Until more research can be done, speak to your doctor to learn more about alpha-linolenic acid benefits and find out if you have risk factors for prostate cancer or macular degeneration.

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