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Alpha-Linolenic Acid (ALA)
What is ALA? Why do we need it?
Alpha-linolenic acid is an essential fatty acid that comes
from plants. It is considered an essential nutrient, and is
used as a source of energy by the body.
ALA is considered a "parent" fatty acid; it is
converted by the body into omega-3 fatty acids, which are
found in fish oils. Omega-3 fatty acids perform a number of
regulatory functions in the body, including heart rate; blood
pressure; immune response; and breakdown of fats. Essential
fatty acids such as ALA are also used to make brain and nervous
tissue.
Small studies have shown that ALA may prevent coronary heart
disease and stop artherosclerosis. Other researchers have
begun studying ALA’s anti-inflammatory and immunologic
effects for conditions such as migraine headaches and depression.
Currently, ALA is used to reduce cholesterol levels, treat
allergic and inflammatory conditions, and fight autoimmune
diseases such as multiple sclerosis and lupus.
How much ALA should I take?
There is no recommended daily allowance of ALA. However,
a healthy diet should include less saturated fats and more
essential fatty acids. Before taking ALA supplements, discuss
the situation with your health care provider.
What are some good sources of ALA?
The following foods and oils are good sources of ALA:
Foods: Flax seeds, margarine (if based on canola or soybean
oil), mackerel, pumpkins, salmon, walnuts
Oils: Canola oil, flaxseed oil, linseed oil, soybean oil
What can happen if I don't get enough
ALA?
As previously stated, there is no recommended daily allowance
of ALA. If you have questions or concerns, talk with your
health care provider about ALA and ALA supplements.
What can happen if I take too much?
Are there any side-effects I should be aware of?
ALA supplements are usually high in calories; excess amounts
may lead to unwanted weight gain. Flaxseed oil (a source of
ALA) may increase the body’s need for vitamin E. Make
sure to talk with your health care provider for more information.
Other Resources :
The
More You Know About Minerals
The
More You Know About Nutrition
References
- Billeaud C, Bougle D, Sarda P, et al..
Effects of preterm infant formula supplementation with alpha-linolenic
acid with a linoleate/alpha-linoleate ration of 6. Eur
J Clin Nutr August 1997;51:520—527.
- DeDeckere EA, Korver O, Verschuren PM,
Katan MB. Health aspects of fish and n-3 polyunsaturated
fatty acids from plant and marine origin. Eur J Clin
Nutr 1998;52:749—753.
- de Lorgeril M, Renaud S, Mamelle N, et
al. Mediterranean alpha-linolenic acid-rich diet in secondary
prevention of coronary heart disease. Lancet 1994;343:1454—1459.
- Edwards R, Peet M, Shay J, Horrobin D.
Omega-3 polyunsaturated fatty acid levels in the diet and
in red blood cell membranes of depressed patients. J
Affect Disord 1998;48:149—155.
- Prasad K. Dietary flaxseed in prevention
of hypercholesterolemic atherosclerosis. Atherosclerosis
1997;132(1):69—76.
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