Alpha-linolenic acid (ALA)

Also listed as: ALA

Overview

Alpha-linolenic acid, or ALA, is an essential fatty acid, which means that it is essential to human health but cannot be manufactured by the body. For this reason, ALA must be obtained from food. ALA, as well as the fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), belongs to a group of fatty acids called omega-3 fatty acids. EPA and DHA are found primarily in fish while ALA is highly concentrated in certain plant oils such as flaxseed oil and to a lesser extent, canola, soy, perilla, and walnut oils. ALA is also found in wild plants such as purslane. Once ingested, the body converts ALA to EPA and DHA, the two types of omega-3 fatty acids more readily used by the body.

It is important to maintain an appropriate balance of omega-3 and omega-6 (another essential fatty acid) in the diet as these two substances work together to promote health. These essential fats are both examples of polyunsaturated fatty acids, or PUFAs. Omega-3 fatty acids help reduce inflammation and most omega-6 fatty acids tend to promote inflammation. An inappropriate balance of these essential fatty acids contributes to the development of disease while a proper balance helps maintain and even improve health. A healthy diet should consist of roughly two to four times more omega-6 fatty acids than omega-3 fatty acids. The typical American diet tends to contain 11 to 30 times more omega-6 fatty acids than omega-3 fatty acids and many researchers believe this imbalance is a significant factor in the rising rate of inflammatory disorders in the United States.

Omega-3 fatty acids have been shown to reduce inflammation and help prevent certain chronic diseases such as heart disease and arthritis. These essential fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive and behavioral function as well as normal growth and development.

Uses

Studies suggest that ALA and other omega-3 fatty acids may be helpful in treating a variety of conditions. The evidence is strongest for heart disease and problems that contribute to heart disease, but the range of possible uses for ALA include:

Heart Disease 

High Cholesterol 

High Blood Pressure
Acne
Arthritis
Asthma
Eating Disorders
Breast Cancer
Women who regularly consume foods rich in omega-3 fatty acids over many years may be less likely to develop breast cancer and to die from the disease than women who do not follow such a diet. This is particularly true among women who consume fish instead of meat. Laboratory and animal studies indicate that omega-3 fatty acids can inhibit the growth of human breast cancer cells and may even prevent the spread of cancer to other parts of the body. Several experts speculate that omega-3 fatty acids, in combination with other nutrients (namely, vitamin C, vitamin E, beta-carotene, selenium, and coenzyme Q10), may prove to be of particular value for preventing and treating breast cancer.

Burns
Inflammatory Bowel Disease (IBD)
Depression
Menstrual Pain
Other
Although further research is needed, preliminary evidence suggests that omega-3 fatty acids may also prove helpful in protecting against certain infections and in treating a variety of conditions including ulcers, migraine headaches, attention deficit/hyperactivity disorder (ADHD), preterm labor, emphysema, psoriasis, glaucoma, Lyme disease, and panic attacks.

Dietary Sources

Dietary sources of ALA include flaxseeds, flaxseed oil, canola (rapeseed) oil, soybeans and soybean oil, pumpkin seeds and pumpkin seed oil, purslane, perilla seed oil, walnuts and walnut oil.

How to Take It

The recommended adequate intake of ALA in the diet is listed below:

Pediatric 

• Infants that are breastfed should receive sufficient amounts of ALA if the mother has an adequate intake of this fatty acid.

• Infant formula should contain 1.5% ALA.

Adult 

• 2,200 mg/day of ALA

(100 grams of raw flaxseed provides 22,800 mg of ALA; 100 grams of dried butternuts provides 8,700 mg of ALA; 100 grams of English and Persian walnuts provides 6800 mg of ALA; 100 grams of cooked soybeans provides 2,100 mg of ALA)

Possible Interactions

If you are currently being treated with any of the following medications, you should not use ALA without first talking to your healthcare provider.

Blood-thinning Medications
Omega-3 fatty acids may increase the blood-thinning effects of warfarin, aspirin, or other blood-thinning medications. While the combination of aspirin and omega-3 fatty acids may actually be helpful under certain circumstances (such as heart disease), they should only be taken together under the guidance and supervision of your healthcare provider.

Cholesterol-lowering Medications
Following certain nutritional guidelines, including increasing the amount of omega-3 fatty acids in your diet and reducing the omega-6 to omega-3 ratio, may allow a group of cholesterol lowering medications known as "statins" (such as atorvastatin, lovastatin, and simvastatin) to work more effectively.

Cyclosporine
Taking omega-3 fatty acids during cyclosporine therapy may reduce toxic side effects (such as high blood pressure and kidney damage) associated with this medication in transplant patients.

Nonsteroidal Anti-inflammatory Drugs (NSAIDs)
In an animal study, treatment with omega-3 fatty acids reduced the risk of ulcers from nonsteroidal anti-inflammatory drugs (NSAIDs). More research is needed to evaluate whether omega-3 fatty acids would have the same effects in people.

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