Alpha-Linolenic Acid

Figure 1. Chemical structure of Alpha-linolenic Acid.

Alpha-Linolenic acid (ALA) is a plant-based omega-3 essential fatty acid. ALA is found in many seeds and oils, including flaxseed, walnuts, chia, and many common vegetable oils, and it is a non-proprietary, naturally occurring omega-3 fatty acid contained in foodstuffs.

ALA is an essential fatty acid, i.e. the fatty acid is required for normal human development and growth. As such, severe deficiency in omega-3 intake may increase the brain's vulnerability representing an important risk factor in the development and/or deterioration of certain cardio- and neuropathologies.

ALA can only be obtained by humans through dietary intake. This is due to the absence of desaturase enzymes in the human body that is required to synthesise ALA (a complex molecule) from the simpler/base compound: stearic acid.

Food Sources

Seed oils are the richest sources of Alpha-linolenic acid. Some excellent sources of ALA include:

• Chia seeds
• Kiwifruit seeds
• Perilla or Shiso leaves
• Flax or Lin seeds
• Lingonberry
• Camelina
• Purslane
• Sea buckthorn or Seaberry
• Walnut
• Rapeseed or Canola
• Soybean

Taken as a Dietary Supplement

ALA is believed to decrease the risk of heart disease by helping to maintain normal heart rhythm and pumping. It may also reduce blood clots in the cardiovascular circulatory system. As such, ALA is most commonly used as a supplement for diseases of the heart and/or blood vessels, such as hardening of the arteries and high blood pressure. Studies have also pointed to ALA as a potential nutraceutical to protect the brain from stroke. This is due to ALA's pleiotropic effects in neuroprotection, vasodilation of brain arteries, and neuroplasticity in the brain.

Besides this, ALA is also generally taken as a supplement for rheumatoid arthritis (RA), multiple sclerosis (MS), lupus, diabetes, renal disease, ulcerative colitis, Crohn's disease, and prevention of pneumonia. Other uses include treatment of chronic obstructive pulmonary disease, migraine headaches, skin cancer, depression, and allergic and inflammatory conditions such as psoriasis and eczema. However, the effects of ALA in these applications are not well understood and more conclusive scientific research is needed to support these applications.