Alpha-Linolenic Acid

Alpha-linolenic acid (ALA) is an essential omega-3 fatty acid with important health effects.

ALA is found in plant-based foods like flaxseeds, chia seeds, and walnuts. When eaten, ALA is converted into two other Omega-3 fatty acids - EPA and DHA - which are important for heart and brain health and inflammation regulation.  ALA is also vital for maintaining cell structure and function.

Research suggests that adequate intake of ALA is associated with reduced risk of chronic diseases and improved overall well-being. Given its significance, testing for alpha-linolenic acid levels can provide valuable insights into an individual's nutritional status and health profile, guiding personalized dietary recommendations and interventions. 

This article explores the health benefits of ALA and its clinical relevance in testing, shedding light on its importance in promoting optimal health and preventing disease.

What is Alpha Linolenic Acid?

Alpha-linolenic acid (ALA) is a type of omega-3 fatty acid classified as an essential fatty acid, meaning it cannot be synthesized by the human body and must be obtained through dietary sources. 

Chemically, ALA is a polyunsaturated fatty acid with 18 carbon atoms and three double bonds, with the first double bond located at the third carbon atom from the methyl end of the carbon chain. This unique chemical structure gives ALA its distinct health-promoting properties. 

Found predominantly in plant-based sources such as flaxseeds, chia seeds, walnuts, and hemp seeds, ALA serves as a precursor for the synthesis of longer-chain omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).  EPA and DHA, found in fish oil, are crucial for various physiological functions in the body.

Alpha-Linolenic Acid’s Role in the Body

Alpha-linolenic acid (ALA) plays several vital roles in the human body. As an essential omega-3 fatty acid, ALA serves as a precursor for the synthesis of longer-chain omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). 

These longer-chain fatty acids are critical components of cell membranes, particularly in the brain and nervous system, where they contribute to neuronal structure and function, neurotransmitter synthesis, and overall cognitive health. 

Additionally, ALA and its derivatives exhibit anti-inflammatory properties, helping to modulate immune responses and reduce inflammation throughout the body. A supports cardiovascular health by promoting healthy cholesterol levels, reducing the risk of blood clots, and maintaining optimal blood pressure. 

Furthermore, ALA may play a role in the regulation of gene expression and metabolic processes, contributing to overall health and well-being.  [10.]

Why is Alpha-Linolenic Fatty Acid Essential?

Alpha-linolenic acid (ALA) is considered essential because the human body cannot produce it on its own and must obtain it from dietary sources. 

ALA is an omega-3 fatty acid that serves as a precursor for the synthesis of longer-chain omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have their own set of vital functions in the body. 

Without an adequate intake of ALA, individuals may experience deficiencies in omega-3 fatty acids, leading to adverse health outcomes such as cognitive impairment, cardiovascular disease, and increased inflammation. Therefore, it is essential to obtain adequate omega-3 fatty acids from dietary sources.

Importance for Health

Alpha-linolenic acid (ALA) is important for human health for several reasons:

Cardiovascular Health: ALA has been associated with reducing the risk of cardiovascular disease by lowering levels of triglycerides, improving blood vessel function, and reducing inflammation in the cardiovascular system. It can also help regulate blood pressure and reduce the risk of blood clot formation, ultimately promoting heart health.  [2., 9.]

Brain Health: ALA is a key component of cell membranes in the brain and plays a crucial role in maintaining cognitive function and overall brain health. Adequate intake of ALA has been linked to improved memory, learning, and cognitive performance, while deficiencies in ALA may increase the risk of cognitive decline and neurodegenerative diseases such as Alzheimer's disease.

Decreasing Inflammation: ALA possesses anti-inflammatory properties that help reduce inflammation throughout the body. By modulating the production of inflammatory molecules called cytokines and eicosanoids, ALA can help alleviate symptoms of inflammatory conditions such as arthritis, asthma, and inflammatory bowel disease. 

The ALA-derived omega-3 fatty acids EPA and DHA are known to exert potent anti-inflammatory effects, further contributing to the overall reduction of inflammation in the body.

Skin Health: Another important benefit of alpha-linolenic acid (ALA) is its positive impact on skin health. ALA is a precursor to EPA and DHA, which are omega-3 fatty acids known for their anti-inflammatory properties. These fatty acids help maintain the integrity of the skin barrier, improve hydration, and reduce inflammation, thereby promoting healthy, glowing skin. 

ALA can help protect the skin from UV-induced damage and oxidative stress, which can contribute to premature aging, wrinkles, and skin disorders.  This effect is seen with internal and topical use.  [8.]

Symptoms of Alpha-Linolenic Acid Deficiency

Symptoms of alpha-linolenic acid (ALA) deficiency can manifest in various ways, reflecting the critical roles this essential omega-3 fatty acid plays in the body. 

Dry, scaly skin or dermatitis is a common symptom, as ALA contributes to maintaining skin barrier function and moisture levels. Additionally, individuals deficient in ALA may experience hair loss or brittle nails, indicating impaired tissue integrity. 

Neurological symptoms such as cognitive decline, memory impairment, and mood disturbances may also occur due to ALA's involvement in neuronal membrane structure and neurotransmitter regulation. 

Moreover, ALA deficiency can lead to elevated inflammation and cardiovascular complications, including elevated blood pressure, increased risk of arrhythmias, and impaired lipid metabolism.  Developing these conditions may indicate an ALA deficiency.

Diseases Associated with Alpha-Linolenic Acid Deficiency​

Low levels of alpha-linolenic acid (ALA) in the body have been linked to various health conditions and diseases, primarily due to ALA's role as an essential omega-3 fatty acid with crucial physiological functions. 

Cardiovascular disease (CVD): ALA is known to exert anti-inflammatory and cardioprotective effects, helping to reduce the risk of atherosclerosis, hypertension, and thrombosis. Therefore, inadequate ALA intake may contribute to the development of CVD and its complications.  [2.]

Neurodegenerative disorders such as Alzheimer's disease and cognitive decline: ALA plays a vital role in maintaining neuronal membrane integrity, synaptic function, and neuroplasticity. Insufficient ALA intake may impair these processes, leading to neuronal dysfunction and neurodegeneration over time. [6.]

Depression and Anxiety: omega-3 fatty acids are involved in neurotransmitter synthesis and regulation. 

While many studies point to the benefits of EPA and DHA in reducing risk of mood disorders, because of its endogenous conversion to EPA and DHA ensuring adequate ALA intake may help mitigate the risk of these diseases and support overall health and well-being.  [4., 5.]

Skin conditions including dermatitis and eczema: Alpha-linolenic acid (ALA) deficiency can contribute to various skin conditions, including dermatitis and eczema, due to its crucial role in maintaining skin barrier function and moisture levels. Inadequate ALA intake may lead to dry, scaly skin, increased susceptibility to irritation, and impaired wound healing, highlighting the importance of ensuring sufficient omega-3 fatty acids in the diet for skin health.

How to Test for Alpha Linolenic Acid Levels in the Body

Blood testing for alpha-linolenic acid (ALA) levels is commonly used to assess an individual's fatty acid profile and overall nutritional status. The procedure typically involves obtaining a small blood sample through venipuncture, commonly from a vein in the arm.  Fasting for a minimum of 12 hours is generally recommended, and certain medications or supplements may need to be avoided.

Once collected, the blood sample is processed to isolate the plasma or serum, where fatty acids including ALA are present. Gas chromatography and mass spectrometry are commonly employed to separate and quantify the various fatty acids within the sample, allowing for accurate assessment of ALA levels.  [3.]

Reference ranges for ALA levels in the blood may vary depending on factors such as age, sex, and overall health status, and it may also vary between labs. 

Foods Containing Alpha Linolenic Acid

The following foods are rich in alpha-linolenic acid (ALA):

• Flaxseeds and flaxseed oil
• Chia seeds
• Hemp seeds and hempseed oil
• Walnuts
• Soybeans and soybean oil
• Canola oil
• Edamame
• Brussels sprouts
• Perilla oil
• Pumpkin seeds

Recommendations for Including ALA in a Balanced Diet

Incorporating more alpha-linolenic acid (ALA) into your diet can be relatively easy with a few simple adjustments. 

Including more ALA-rich foods such as flaxseeds, chia seeds, walnuts, and hemp seeds into meals and snacks is an easy option. For example, sprinkling flaxseeds or chia seeds onto breakfast, adding a handful of walnuts to salad or oatmeal, or incorporating hemp seeds into salads and smoothies are simple ways to significantly boost ALA intake without requiring drastic dietary changes.

Additionally, using oils derived from ALA-rich sources, like flaxseed oil or hemp oil, in salad dressings or for light sautéing can also increase your ALA consumption. These oils not only provide a healthy dose of ALA but also add flavor and nutritional benefits to your dishes. 

Following the Mediterranean diet can also boost ALA intake.  This dietary pattern, rich in fruits, vegetables, whole grains, nuts, seeds, and olive oil, naturally provides ample sources of ALA. Foods commonly found in the Mediterranean diet, such as flaxseeds, walnuts, and olive oil, are excellent sources of ALA, contributing to the diet's numerous health benefits. 

Studies have shown that the Mediterranean diet is associated with a reduced risk of cardiovascular disease, cancer, metabolic syndrome, as well as improved cognitive function and overall longevity.  [7.]  By embracing the Mediterranean diet, not only do you enhance your ALA intake but you also reap the benefits of a well-rounded, heart-healthy eating pattern.

Supplements Containing Alpha Linolenic Acid

Supplements containing alpha-linolenic acid (ALA) include flaxseed oil, chia seed oil, hemp seed oil, and algal oil. These supplements offer a convenient way to boost ALA intake, particularly for individuals who may not consume sufficient amounts through dietary sources alone. 

Flaxseed oil capsules provide a concentrated source of ALA and are often used to support cardiovascular health and overall well-being. 

Similarly, chia seed oil and hemp seed oil supplements offer additional options for increasing ALA consumption, providing a range of potential health benefits, including anti-inflammatory effects and support for brain function. 

Algal oil supplements are particularly popular among vegetarians and vegans as they provide a direct source of omega-3 fatty acids derived from algae, making them suitable alternatives to fish oil supplements.