Alpha-linolenic acid (omega-3 ALA): properties and sources

Apparently an omega-3, but only two fatty acids everywhere: EPA and DHA. The third of this family is ALA, or alpha-linolenic acid.

If you have ever been troubled as to why manufacturers in dietary supplements separate the triplets and only two of the three main fatty acids are available in most omeg, the general answer is: ALA in the body is converted to EPA and DHA. However, the matter is not quite so simple and obvious.

See also:

• EPA acid
• DHA acid
• Omega-3 fatty acids
• Triglycerides - why are they better than esters?
.
• All omega acids
• Everything you need to know about tranium

What is alpha-linolenic acid?

Alpha-linolenic acid (α-linolenic acid), also known fondly as ALA, along with DHA and EPA, is one of the three main omega-3 fatty acids. It is a polyunsaturated fatty acid (C-18 n-3) with 18 carbon atoms. It is found naturally mainly in vegetable oils, linseed and nutsand.

Why is ALA not found in omega-3 supplements?

Alpha-linolenic acid is quite commonly found in products that we consume in sufficient quantities (e.g. vegetable oils, nuts, seeds). In addition, this compound has the ability to convert in the body into EPA and DHA acids via the metabolite oxylipinand.

It should also be noted that, until recently, the health-promoting properties of EPA and DHA acids were almost exclusively the subject of research, which is why manufacturers of omega-3 preparations mainly include these substances in their formulations.

However, there are at least two ... but to this approach to ALA acid.

Firstly: since ALA is widely available in the products we eat and converts to EPA and DHA then... why supplement it? Why do experts recommend eating fish that are rich in them if you can indirectly obtain them from plant sources (sources of alpha-linolenic acid)? The answer is simple: converting ALA into EPA and DHA is not very efficient and will not meet your need for these fatsand.

Secondly: if alpha-linolenic acid is converted into other omega-3 fatty acids, doesn't it have any properties on its own? It turns out that it does not necessarily, although it is not entirely clear which properties relate to ALA acid itself and which are related to those into which it is converted (especially in terms of the properties of EPA acid)and.

Properties of alpha-linolenic acid

Alpha-linolenic acid is metabolised in the body to oxylipins, or (without going into intricate chemical meanderings) other forms of acids. Some of these may show health-promoting benefitsand:

• immunomodulating - influencing the function of the immune system,
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• improving lipid profile - regulating fat metabolism in the body,
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• reducing CRP levels - reducing inflammation,
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• cardioprotective - protecting the cardiovascular system,
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What alpha-linolenic acid helps with

Although it is not entirely clear whether the health-promoting properties of alpha-linolenic acid are due to oxylipins or whether they belong to EPA, of which ALA is a precursor, there is no doubt that it positively affects the body and healthand.

Cardiovascular diseases

The best-known benefit of consuming alpha-linolenic acid is to reduce the risk of cardiovascular disease .

Research indicates that people with higher amounts of alpha-linolenic acid in their diet (approximately 1 g per day) have a significantly lower risk of death related to cardiac dysfunction (heart attack, sudden cardiac arrest) compared to those who consume littleand. Depending on the study, this risk can decrease from a few to even tens of per cent.

Alpha-linolenic acid may also affect cholesterol levels in the body. Research suggests that increased intake of this acid may be associated with an increase in blood levels of 'good' cholesterol (HDL)and.

Inflammation

Another factor that increases the risk of cardiovascular disease is chronic inflammation in the body. A 2023 meta-analysis indicated that alpha-linolenic acid may lower the inflammatory factor CRP in people in whom it is elevated. Interestingly, no effect of ALA supplementation was seen in people in whom this indicator was at normal levelsand.

In contrast, a 2018 research review of 25 papers by researchers suggested that ALA intake by patients with high baseline CRP levels (>6.0 mg/l) showed a beneficial effect of ALA on lowering this marker .

The same review suggests that increasing the amount of ALA acid in the diet tends to increase blood CRP concentrations among healthy individuals .

It is also worth noting that scientists are not sure whether the cardioprotective properties of alpha-linolenic acid are not solely due to the fact that it is a precursor to the other omega-3 fatty acids (EPA and DHA). Supplementation of these nutrients also has similar effects on cardiovascular disease preventionand.

Several human studies suggest beneficial effects of consuming ALA-rich oils on the skin. In one, 45 women with sensitive and dry skin were divided into groups and consumed 2.2g of flaxseed oil or borage oil for 12 weeks in one group and a placebo in the other group. Linseed oil, rich in ALA, was shown to reduce water loss from the skin, flakiness and roughness and improve skin hydrationand.

In another study, consuming 500 mg of ALA acid after 12 weeks of use reduced water loss from the skin and redness and increased skin hydration .

Some other studies

Today, alpha-linolenic acid is being studied for a growing number of ailments. The most contentious and controversial seems to be the effect of ALA on cancer riskand. However, there are interesting studies on other conditions.

A 2011 study of 900 participants found that increased intake of alpha-linolenic acid was associated with a reduced risk of fracture of the femoral neck by 54%and.

Another study on the effect of ALA on bone found that the higher the concentration of this acid in the blood, the lower the risk of fractureand.

A 2014 review identified two interesting studies suggesting a positive effect of alpha-linolenic acid intake on reducing the risk of type 2 (insulin-dependent) diabetes mellitus, conducted in Chinese and American populations.

In the first study, people consuming 1.1 g ALA per day had a 21% lower risk of type 2 diabetes than those consuming 0.27 g per day. By contrast, in a US study of seniors, higher blood concentrations of ALA phospholipids were associated with a lower risk of this disease by up to 43%and.

In 2011, the results of a decade-long study were published, in which researchers observed the incidence of coronary heart disease and stroke in relation to ALA intake in 20,000 Dutch adults. Although no association was observed between ALA intake and the incidence of ischaemic heart disease, the study showed that consumption of ALA reduced the risk of strokeand.

Sources of alpha-linolenic acid

As you already know, you can obtain alpha-linolenic acid from plants - mainly the oils pressed from them. Here's a table-top guide with hints of the products you should be consuming:

It is recommended that ALA makes up about 0.5% of your daily food intake. In simpler terms, that's about 1.1g per day for women and 1.6g for menand. To take in the recommended portion, simply eat:

• 2-3 g of linseed oil (that's less than a teaspoon),
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• A spoonful of rapeseed oil,
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• A handful of walnuts,
.

Alpha-linolenic acid deficiency

You will notice alpha-linolenic acid deficiency mainly on the skin. It can be dry and red, and in extreme cases a deficiency of this acid can lead to dermatitis and folliculitisand.

Other symptoms of ALA deficiency can beand

• disorders of motor coordination,
.
• visual problems,
• disorders of vision.
• deterioration of mood,
.

See also:

• Omega-3s in an athlete's diet
.

Summary