Alpha Linolenic Acid (ALA)

October 2, 2020

Overview

Alpha-linolenic acid is an essential omega-3 fatty acid. It is called "essential" because it is needed for normal human growth and development. Nuts, such as walnuts, are good sources of alpha-linolenic acid. It is also found in vegetable oils such as flaxseed (linseed) oil, canola (rapeseed) oil, and soybean oil, as well as in red meat and dairy products.

Alpha-linolenic acid is popular for preventing and treating diseases of the heart and blood vessels. It is used to prevent heart attacks, lower high blood pressure, lower cholesterol, and reverse "hardening of the blood vessels" (atherosclerosis).

Alpha-linolenic acid is used to treat rheumatoid arthritis (RA), multiple sclerosis (MS), attention deficit hyperactivity disorder (ADHD), lupus, diabetes, renal disease, ulcerative colitis, and Crohn disease. It is also used to prevent pneumonia, and to improve cognitive function.

Other uses include treatment of chronic obstructive pulmonary disease (COPD), migraine headache, skin cancer, depression, and allergic and inflammatory conditions such as psoriasis and eczema.

Some people use alpha-linolenic acid to prevent cancer. However, alpha-linolenic acid may actually raise some men's risk of getting prostate cancer.

You have probably heard a lot about other omega-3 fatty acids such as EPA and DHA, which are found in fish oil. Be careful. Not all omega-3 fatty acids act the same way in the body. Alpha-linolenic acid may not have the same benefits as EPA and DHA.

Classification

Is a Form of:

Omega-3 fatty acid

Primary Functions:

Diseases of the heart and blood vessels

Also Known As:

Acide Alpha-Linolénique, Ácido Alfa Linolénico, Acide Gras Essentiel

How Does It Work?

Alpha-linolenic acid is thought to decrease the risk of heart disease by helping to maintain normal heart rhythm and heart pumping. It might also reduce blood clots. Although alpha-linolenic acid seems to benefit the cardiovascular system and might reduce the risk of heart disease, research to date does not show it has a significant effect on cholesterol levels.

Uses

Reducing the risk of hardening of the arteries (atherosclerosis). High dietary intake of alpha-linolenic acid seems to reduce the "plaque" in arteries serving the heart. Plaque is the fatty build-up that characterizes atherosclerosis.
Reducing the risk of heart disease and heart attacks. High DIETARY intake of alpha-linolenic acid over a period of 6 years seems to reduce the risk of a first heart attack by as much as 59% in both men and women. Increasing DIETARY intake of alpha-linolenic acid by 1.0-1.2 grams per day appears to decrease the risk of death due to heart disease by 20% or more in people with or without existing heart disease. It is not known if alpha-linolenic acid supplements have these same benefits. Some research suggests alpha-linolenic acid has a greater effect on coronary heart disease when intake of fish oils is low.
High blood pressure. Eating a diet high in alpha-linolenic acid seems to reduce risk of hypertension by about a third. But more research is needed to confirm this association.
Pneumonia. Eating a diet high in alpha-linolenic acid seems to reduce the risk of getting pneumonia. But more research is needed to confirm this association.

Recommended Dosing

The following doses have been studied in scientific research:

BY MOUTH:

For prevention of coronary heart disease and related events like chest pain or a heart attack: approximately 1.2-2 grams per day from dietary sources seems to be associated with the greatest benefit.
For prevention of a second heart attack or other second event in people with coronary heart disease: approximately 1.6 grams per day as part of a Mediterranean diet appears to be beneficial.

Fatty acid dosing is often done based on percentage of daily calories it provides. Some researchers suggest that alpha-linolenic acid should make up roughly 1% of daily calories. This comes to approximately 2 grams based on a 2000 kilocalorie diet.

Alpha – Linolenic Acid (ALA) Supplements Frequently Asked Questions

What does alpha linolenic acid do?

Is alpha linolenic acid the same as alpha lipoic acid?

In the cells of the body, alpha-lipoic acid is changed into dihydrolipoic acid. Alpha-lipoic acid is not the same as alpha linolenic acid, which is an omega-3 fatty acid that may help heart health. There is confusion between alpha-lipoic acid and alpa linolenic acid because both are sometimes abbreviated ALA.

What foods are high in alpha linolenic acid?

Dietary sources of alpha-linolenic acid include:

Flaxseedsand flaxseed oil.
Canola (rapeseed) oil.
Soybeans and soybean oil.
Pumpkin seeds and pumpkin seed oil.
Perilla seed oil.
Walnutsand walnut oil.

How much alpha linolenic acid should I take daily?

But alpha-lipoic acid is an unproven treatment, there is no established dose. Studies have used between 600-1,200 milligrams daily for diabetes and neuropathy; one review concluded that the evidence is convincing for the use of 600 milligrams daily for three weeks on symptoms of diabetic neuropathy.

Is alpha lipoic acid good for diabetes?

There's some evidence that ALA may benefit people with type 2 diabetes. A few studies suggest that alpha-lipoic acid supplements may help the body use its own insulin to lower blood sugar. And ALA may help reduce the symptoms of peripheral neuropathy, nerve damage that can be caused by diabetes, especially given by IV.

What happens if you eat too much linoleic acid?

A food chemist at UC Davis is exploring whether eating too much linoleic acid—a type of polyunsaturated fat found mainly in vegetable oils—can cause chronic inflammation, headaches, and other health problems. “Omega 3 fatty acids are relatively more healthy than linoleic acid and other Omega 6 fatty acids,” Taha said.

Can I take alpha lipoic acid every day?

Because alpha-lipoic acid is an unproven treatment, there is no established dose. However, studies have used between 600-1,800 milligrams daily for diabetes and neuropathy; one review concluded that the evidence is convincing for the use of 600 milligrams daily for three weeks on symptoms of diabetic neuropathy.

Who should not take alpha lipoic acid?

9 As such, people taking thyroid medications such as levothyroxine should be monitored by their doctor if alpha lipoic acid is being used. Due to the lack of safety research, alpha-lipoic acid should not be used in children, pregnant women, or nursing mothers.

Is alpha lipoic acid good for the kidney?

All the parameters above were improved in the α-lipoic acid-treated diabetic group. Oxidative stress is increased in the kidney of type 2 diabetic GK rats. It is associated with the progression of diabetic nephropathy. α-lipoic acid can protect renal function in diabetic rats via its antioxidant activity.

What is the best source of alpha lipoic acid?

Alpha-lipoic acid is a natural protective antioxidant. Many foods have alpha-lipoic acid in very low amounts. They include spinach, broccoli, yams, potatoes, yeast, tomatoes, Brussels sprouts, carrots, beets, and rice bran. Red meat -- particularly organ meat -- is also a source of alpha-lipoic acid.

What is a good source of ALA?

Flaxseed is by far the richest source of ALA ALA is also found mainly in the fats and oils of canola, wheat germ and soybeans; in nuts such as butternuts and walnuts; and in red and black currant seeds.

What is the benefit of alpha lipoic acid?

Alpha-lipoic acid seems to help prevent certain kinds of cell damage in the body, and also restores vitamin levels such as vitamin E and vitamin C. There is also evidence that alpha-lipoic acid can improve the function and conduction of neurons in diabetes.

How long should you take alpha lipoic acid?

What are the side effects of alpha lipoic acid?

Alpha-lipoic acid is generally considered safe with little to no side effects. In some cases, people may experience mild symptoms like nausea, rashes, or itching. However, research shows that adults can take up to 2,400 mg without harmful side effects (38).

Should I take alpha lipoic acid?

Supplements can contain up to 1,000 times more alpha-lipoic acid than foods (3). Alpha-lipoic supplements are best taken on an empty stomach, as certain foods can lower the acid's bioavailability (40). Though there is no set dosage, most evidence suggests that 300–600 mg is sufficient and safe.

Can alpha lipoic acid cause smelly urine?

A high dosage of ALA may cause a strong sulfur-like smell in the urine, much as asparagus does. This odor appears to harmless. Alpha lipoic acid is not recommended for use by children or pregnant or nursing women.

Can alpha lipoic acid reverse nerve damage?

Alpha-lipoic acid seems to delay or reverse peripheral diabetic neuropathy through its multiple antioxidant properties. In clinical trials, 600 mg alpha-lipoic acid has been shown to improve neuropathic deficits.

What meat is high in linoleic acid?

Although linoleic acid accounts for ∼88% of the total PUFAs in soybean oil, the levels in most commonly consumed foods exceed 70%. For example, of all the PUFAs in most meats (beef, chicken, and pork), the contribution of linoleic acid is between 70 and 85% and >80% in eggs.

Is linoleic acid safe?

When taken by mouth: Conjugated linoleic acid is LIKELY SAFE when taken by mouth in amounts found in foods and is POSSIBLY SAFE when taken by mouth in medicinal amounts (larger amounts than those found in food).

Is Avocado oil high in linoleic acid?

While having some percentage of oleic acid is good (or at least not harmful), the non-comedogenic oils have a higher ratio of linoleic to oleic acid. High oleic acid oils include: Avocado oil. Shea butter.

Is castor oil high in linoleic acid?

Castor oil also contains small amounts of other fatty acids: Oleic acid — 2 - 6% Linoleic acid — 1 - 5 %

What is linoleic acid needed for?

Linoleic Acid is a polyunsaturated essential fatty acid found mostly in plant oils. It is used in the biosynthesis of prostaglandins and cell membranes. Linoleic acid is a doubly unsaturated fatty acid, also known as an omega-6 fatty acid, occurring widely in plant glycosides.

How can I increase linoleic acid in my skin?

Several types of skin care oils, including Sunflower Seed Oil, Hemp Oil, Grapeseed Oil, and Prickly Pear Seed Oil, are particularly high in Linoleic Acid.

Is linoleic acid good for oily skin?

Oils high in linoleic and low in oleic acids are considered "drying" oils, meaning they absorb quickly into the skin, and are extremely beneficial for all skin types - including oily, and of course acne.