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Alpha-linolenic acid (ALA)
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Table of contents
- Definition: What is Alpha-Linolenic Acid (ALA)?
- What are the functions of alpha-linolenic acid?
- What makes alpha-linolenic acid (ALA) unique?
- Supply of EPA & DHA
- How much alpha-linolenic acid do you need per day?
- Significance for your health
- When do you especially need alpha-linolenic acid?
- How does a deficiency of alpha-linolenic acid occur, and how does it manifest itself?
- Possible reason for undersupply
- What should you pay attention to when taking alpha-linolenic acid?
- Which foods contain a particularly high amount of ALA?
- Bibliography & Sources
Definition: What is Alpha-Linolenic Acid (ALA)?
Alpha-linolenic acid is a polyunsaturated fatty acid with 18 carbon atoms and belongs to the omega-3 fatty acids.¹ It is sometimes shortened to simply linolenic acid, which is however not entirely correct chemically. Strictly speaking, linolenic acids are a whole group of polyunsaturated fatty acids, which also includes gamma-linolenic acid. However, this has a slightly different structure than the alpha form and is classified as an omega-6 fatty acid.²
The abbreviation ALA, derived from the English term "alpha-linolenic acid," is frequently used for alpha-linolenic acid. The spelling α-linolenic acid is also common. Incidentally, its name goes back to the Greek word *linos* for flax. As a component of many triglycerides, linolenic acid is found in numerous vegetable oils and fats . At room temperature, it exists as an oily, colorless, and almost odorless liquid.
What are the functions of alpha-linolenic acid (ALA)?
Alpha-linolenic acid has anti -inflammatory effects . For example, animal studies with rats have shown that this substance reduces inflammatory reactions and damage to the intestinal mucosa in inflammatory bowel diseases (colitis).³
ALA also plays another important role in the cell membrane . The fatty acid is incorporated as a structural element into the phospholipid layer and influences its flexibility. In this way, alpha-linolenic acid ensures a good supply of nutrients and oxygen to the cells. The presence of ALA in the cell membrane is also important for signal transmission between cells.⁴
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What makes alpha-linolenic acid (ALA) unique?
Alpha-linolenic acid is the precursor to the two long-chain omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) . This means: Your body can enzymatically convert the starting substance ALA to a certain extent into the valuable fatty acids docosahexaenoic acid and eicosapentaenoic acid.⁵
Supply of EPA and DHA
While EPA and DHA can also be obtained through food, the best sources are fatty fish such as sardines, salmon, herring and mackerel. Those who don't like fish or who are vegetarians or vegans and completely avoid animal products can find an alternative in the plant-based alpha-linolenic acid: ALA is therefore a good, sustainable source of omega-3 in a vegetarian or vegan diet.
How much alpha-linolenic acid (ALA) do you need per day?
Alpha-linolenic acid is an essential nutrient. This means that the body cannot produce this substance itself and must therefore obtain it through food. The German Nutrition Society (DGE) recommends that healthy adults consume at least 0.5 percent of their daily energy intake in the form of the omega-3 fatty acid alpha-linolenic acid (ALA).⁶ With an average energy intake of 2400 kcal per day, this corresponds to approximately 1.3 g of ALA. This amount is contained, for example, in one teaspoon of linseed oil or in a generous tablespoon of rapeseed oil.⁷
Significance for your health
However, the actual daily requirement of Omega-3 fatty acids depends on individual factors such as your age, activity level, and the ratio of Omega-6 to Omega-3 fatty acids in your diet. An imbalance of these fatty acids can promote an increase in inflammation-inducing substances in the body. This, in turn, can promote the development of cardiovascular diseases such as arteriosclerosis and high blood pressure.⁸
Good to know: Ideally, according to the German Nutrition Society (DGE), the Omega-6 to Omega-3 ratio should be a maximum of 5:1. In reality, however, we often consume significantly more Omega-6 fatty acids, which increases the actual need for Omega-3 fatty acids such as alpha-linolenic acid to balance the ratio.⁹
When do you especially need alpha-linolenic acid (ALA)?
Omega-3 fatty acids have a positive influence on blood fat regulation. Specifically, this means: Increased consumption of alpha-linolenic acid can help lower your total and LDL cholesterol levels.¹⁰ This can reduce the risk of developing certain diseases such as heart attack and stroke.¹¹ If you want to lower your cardiovascular risk and improve your heart health, ALA could therefore be interesting for you.
Furthermore, vegetarians and vegans can utilize plant-based linolenic acid to meet their essential omega-3 fatty acid needs. While omnivores and pescatarians can primarily consume animal products such as herring, salmon, mackerel, and other fatty fish to obtain sufficient omega-3 fatty acids, vegetarians and vegans have the option of resorting to ALA-containing plant-based alternatives such as linseed oil, rapeseed oil, and soybean oil.
How does a deficiency of alpha-linolenic acid (ALA) occur and how does it manifest itself?
As an essential omega-3 fatty acid, ALA must be supplied through the diet. Those who consume too little risk insufficient conversion into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) . This can lead to a number of health problems, such as increased inflammatory responses in the body, impaired wound healing, and neurological problems such as depression and concentration difficulties.¹²
Possible reason for undersupply
An ALA deficiency can occur if certain pre-existing conditions such as renal insufficiency, Crohn's disease, or ulcerative colitis are present, leading to impaired fat absorption. However, metabolic disorders such as diabetes mellitus can also impair fat metabolism and lead to a deficiency. Furthermore, vegetarians and vegans, pregnant and breastfeeding women, and older people should pay particular attention to meeting their daily requirement of omega-3 fatty acids to avoid developing deficiency symptoms.¹³
What should you pay attention to when taking alpha-linolenic acid (ALA)?
If you wish to take alpha-linolenic acid as a dietary supplement, you should adhere to the dosage recommendation on the packaging and not exceed the maximum daily dose. This is because an excessive intake of omega-3 fatty acids such as ALA can increase the risk of atrial fibrillation. This is an arrhythmia that can increase the risk of stroke.¹⁴
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Which foods contain particularly high amounts of ALA?
This omega-3 fatty acid is found exclusively in plant-based foods. Many vegetable oils are rich in alpha-linolenic acid, including linseed oil, hemp oil, rapeseed oil, walnut oil, soybean oil, wheat germ oil, pumpkin seed oil, and chia oil. It is therefore advisable to include oils from plant sources such as rapeseed, walnuts, and flax seeds in your diet.
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Heart health through Omega-3: Everything you should know about the benefits and correct dosage.
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This encyclopedia entry is based on carefully researched sources:
Bibliography & Sources
- flexikon.doccheck.com/de/Linolenic_acid
- chemie.de/lexikon/Linolenic_acid.html
- pubmed.ncbi.nlm.nih.gov/26350254/
- pubmed.ncbi.nlm.nih.gov/11521969/
- flexikon.doccheck.com/de/Linolenic_acid
- dge.de/science/reference-values/fat-essential-fatty-acids/
- vitalstoff-lexikon.de/FattyAcids/Alpha-LinolenicAcid-ALA
- pmc.ncbi.nlm.nih.gov/articles/PMC3522140/
- budwig-stiftung.de/service/omega-3-and-omega-6-meaning-and-balance-at-the-budwig-foundation/
- bvl.bund.de/SharedDocs/Downloads/01_Food/healthclaims/omega%203%20Empf.%20III.pdf?__blob=publicationFile&v=3
- stiftung-gesundheitswissen.de/elevated-blood-fats/cholesterol-levels/consequent-diseases
- vitalstoff-lexikon.de/FattyAcids/Alpha-LinolenicAcid-ALA/DeficiencySymptoms
- vitalstoff-lexikon.de/FattyAcids/Alpha-LinolenicAcid-ALA/RiskGroups
- cardiopraxis.de/omega-3-fatty-acids-increased-risk-of-atrial-fibrillation-at-high-dosage/
