Alpha Linolenic Acid (ALA) Effects, Uses and Safety Guide

Alpha Linolenic Acid (ALA) is an omega-3 fatty acid that is sourced from plants. Oils like flaxseed oil, soy, canola, walnut and perilla oils all have alpha-linolenic acid in them.

It is similar to the fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) found in fish oil and krill oil supplements. Our bodies can convert ALA into DHA and EPA.

Omega-3 fatty acids are known for reducing inflammation and preventing certain chronic illnesses, like arthritis and heart disease. Omega 3’s are also important for the health of our brain as well as the growth and maintenance of all cells in our bodies.

There is substantial evidence that DHA and EPA may be helpful in treating heart disease, decreasing high blood pressure, and reducing the risk of heart attacks and strokes. Medical researchers are currently investigating whether Alpha Linolenic Acid provides the same benefits. This is particularly of interest to vegetarians who may be looking for a source of omega 3’s is not derived from animal products

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

Top ALA Products* ❯

View User Ratings* ❯

Benefits of Alpha Linolenic Acid

An excellent way to help prevent heart disease is to maintain a diet low in saturated and trans fats, and abundant in polyunsaturated and monounsaturated fats. Omega 3’s are an example of fats that can have positive effects on the body.

A good example of this would be the Mediterranean Diet, which consists of whole grains, green vegetables, roots, daily servings of poultry, fish and fruit. This diet also makes use of canola, olive oils, and alpha-linolenic acid, which is found in flaxseed oil.

Some evidence has shown that consuming foods with high alpha-linolenic acid content may help as well. One study found that those with a diet that is high in alpha linolenic acid were not as likely to have fatal heart attacks.

In one particular study it was shown that women who consumed high levels of alpha-linolenic acid daily (1.5g a day) demonstrated a 46% reduced risk of sudden cardiac death compared to women who consumed the least amount a day (approx. 0.5g a day).

Studies of other populations show that when people eat more foods containing alpha-linolenic acid, the death rate due to heart disease goes down. Researchers are not sure whether by taking supplements containing ALA would have the same benefit as eating foods abundant in this omega 3 source.

Additional Health Effects of ALA

Those who adopt a Mediterranean diet seem to have higher levels of “good” cholesterol (HDL). Walnuts in particular, which are abundant in alpha-linolenic acid, have been shown to help lower triglycerides and cholesterol. However, studies on flaxseed oil, which is also abundant in alpha-linolenic acid, have had mixed results. Some studies have shown that flaxseed oil may help in reducing cholesterol levels, while others have not shown this.

The results of some preliminary research indicates that taking supplements containing omega-3 fatty acid, like fish oil and especially perilla seed oil, which is abundant in alpha-linolenic acid, may reduce inflammation in some people suffering from asthma as well as improve overall lung function.

A number of studies indicate that diets or supplements abundant in omega 3s can slightly reduce blood pressure in people suffering from hypertension. One population study found that having a diet abundant in alpha-linolenic acid lowered the risk of high blood pressure by approximately 30%.

Food Sources of Alpha Linolenic Acid

Cooking oils such as soybean oil and canola oil contain alpha-linolenic oil. It can also be found in medicinal oils like flaxseed oil and nutritional supplements that contain flaxseed oil.

Sometimes, exposing the products to air, light or heat can destroy the active ingredients. When buying oilx, choose ones that have an expiration date, are refrigerated and come in tinted bottles to prevent the oil from being exposed to light. Dietary Sources containing alpha-linolenic acid include:

• Canola oil from Grapeseeds
• Flaxseeds and flaxseed oil
• Perilla seed oil
• Pumpkin seeds and pumpkin seed oil
• Soybeans and soybean oil
• Walnuts and walnut oil

How to take Alpha Linolenic Acid

To have an adequate amount of alpha-linolenic acid in your diet, you should follow the recommendations of nutritional experts and take 1g – 2g a day for adults. Dietary supplements typically contain between 100 mg to 500 mg per capsule.

Choose products that contain dosages on the higher end of this scale to ensure the product is effective. You can also opt for flaxseed oil supplements as a high-concentration source of ALA. Below are the approximately dosages present in common food sources:

• Flaxseeds – 2.2g per tablespoon
• Flaxseed oil – 8.5g per tablespoon
• Canola oil – 1.3g per tablespoon
• English walnuts – 7g per tablespoon

ALA Side Effects

Dietary supplements – including natural products such as alpha linolenic acid – should only be taken with the knowledge and under the supervision of a health care provider or physician. This is because there is always the risk of adverse side effects and possible interactions with some other medication you may be taking.

By adding more omega-3 fatty acids to your diet, you may end up interfering with certain medications for lowering cholesterol known as statins. The following medications can cause an adverse interaction when used with ALA pills. Please consult your health care provider or physician regarding this risk.

These statin medications are as follows:

• Crestor (rosuvastatin)
• Lescol (fluvastatin)
• Lipitor (atorvastatin)
• Mevacor (lovastatin)
• Pravachol (pravastatin)
• Zocor (simvastatin)

Taking omega-3 fatty acids poses a risk of blood-thinning. You must stop taking these supplements before undergoing surgery. Make sure that you inform your surgeon that you have been taking alpha linolenic acid supplements. The effects of the following blood thinners may be increased and raise the potential of excess bleeding:

• Aspirin
• Plavix (clopidogrel)
• Coumadin (warfarin)

Additional Safety Information

There have been several research studies that have concluded that by increasing Omega 3 intake, men can gain some protection against developing prostate cancer. However, there have been other studies that indicate an association between alpha-linolenic acid and an increased risk for developing prostate cancer. Additional studies show that flaxseed, which as stated before is loaded with alpha-linolenic acid, may actually help men who are vulnerable to prostate cancer.

The results of these studies are inconclusive and show a need for further research. It is best that men who currently have prostate cancer or who have close male relatives (father or brother) with prostate cancer should consult with their physician before taking alpha-linolenic acid supplements.

There have been studies that have shown that eating fish regularly, which contain omega-3 fatty acids, may lessen the risk of macular degeneration. However, one study with two large groups of women and men showed that diets abundant in alpha linoleic acid may actually increase the risk for developing macular degeneration.

Until there are more definitive research results, individuals suffering from vision problems may want to obtain their omega-3 fatty acids from food sources containing DHA and EPA, and not from alpha-linolenic acid.

Patients with diabetes or schizophrenia may not be able to convert alpha linolenic acid to DHA and EPA in their system, which are the forms used more easily by the body. These individuals should get their omega-3 fatty acids directly from consuming foods in their diet abundant in DHA and EPA.

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