Alpha-linolenic Acid (ALA)

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Comprehensive information on ALA (Alpha-linolenic acid) for possible treatment of ADHD, eating disorders, depression, IBD, and heart disease. Learn about the usage, dosage, side-effects of 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 of ALA

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:

Alpha-linolenic Acid for Heart Disease
One of the best ways to help prevent and treat heart disease is to eat a low-fat diet and to replace foods rich in saturated and trans-fat with those that are rich in monounsaturated and polyunsaturated fats (particularly omega-3 fatty acids). In addition to reducing risk factors for heart disease, namely high blood pressure and elevated cholesterol, evidence suggests that people who eat an ALA-rich diet are less likely to suffer a fatal heart attack.

Alpha-linolenic Acid for High Cholesterol
People who follow a Mediterranean-style diet tend to have higher HDL ("good") cholesterol levels. This diet consists of a healthy balance between omega-3 and omega-6 fatty acids. It emphasizes whole grains, root and green vegetables, daily intake of fruit, fish and poultry, olive and canola oils, and ALA (found in flaxseed oil), along with discouragement of ingestion of red meat and total avoidance of butter and cream. In addition, walnuts (which are rich in ALA) have been shown to lower cholesterol and triglycerides in people with high cholesterol.

Alpha-linolenic Acid for High Blood Pressure
Several studies suggest that diets and/or supplements rich in omega-3 fatty acids (including ALA) lower blood pressure significantly in people with hypertension. Fish high in mercury (such as tuna) should be avoided, however, because they may increase blood pressure.

Alpha-linolenic Acid for Acne
Although there are few studies to support the use of omega-3 fatty acids for skin problems, many clinicians believe that flaxseed is helpful for treating acne.

Alpha-linolenic Acid for Arthritis
Several studies suggest that omega-3 fatty acid supplements reduce tenderness in joints, decrease morning stiffness, and improve mobility. Many people who take these supplements report that they do not need as much medicine to relieve their painful symptoms.

Alpha-linolenic Acid for Asthma
Preliminary research suggests that omega-3 fatty acid supplements (particularly perilla seed oil which is rich in ALA) may decrease inflammation and improve lung function in adults with asthma.

Alpha-linolenic Acid for Eating Disorders
Studies suggest that men and women with anorexia nervosa have lower than optimal levels of polyunsaturated fatty acids (including ALA and GLA). To prevent the complications associated with essential fatty acid deficiencies, some experts recommend that treatment programs for anorexia nervosa include PUFA-rich foods or supplements.