Alpha-linolenic acid (ALA)

Table of Contents

Other names

ALA from Flaxseed
ALA from Chia
ALA Oil
Plant-Based Omega-3
Alpha-Linolenic Acid

Synopsis

Alpha-linolenic acid (ALA) is an essential omega-3 fatty acid found primarily in plant sources, such as flaxseed, chia seeds, walnuts, hemp seeds, canola oil, and leafy green vegetables. It is termed "essential" because the human body cannot synthesize it, meaning it must be obtained from the diet. ALA is the parent compound of the omega-3 family, which also includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—long-chain omega-3s found in fish oil.

In the body, ALA can be converted into EPA and, to a lesser extent, DHA, but this conversion is relatively inefficient (often less than 10%), especially in individuals with high omega-6 intake or metabolic stress. Despite this, ALA on its own has valuable anti-inflammatory, cardioprotective, and neuroprotective properties. It supports cell membrane fluidity, immune balance, blood vessel health, and lipid metabolism. Higher dietary ALA intake has been associated with a lower risk of cardiovascular disease, stroke, and certain cancers, and it may also support brain function and skin health.

ALA is often recommended in plant-based or vegetarian diets as a key non-animal source of omega-3s, and is available in oil, softgel, or whole-food form. Its benefits may be enhanced by reducing dietary omega-6 fatty acids, which compete for the same metabolic enzymes.

Historical Use:
While alpha-linolenic acid was only identified and named in the 20th century, its sources have been used medicinally for centuries. Flaxseed, one of the richest sources of ALA, was used in Ancient Greece, Egypt, and Rome as both a food and a healing agent for digestive health, skin conditions, and inflammation. Hippocrates recommended flaxseed for abdominal discomfort, and its mucilaginous properties were used to soothe the intestines and lungs.

In Ayurveda, flaxseed (called Atasi) was used to balance vata and pitta doshas, promote lubrication of tissues, and support joint and skin health. Its oily nature and anti-inflammatory properties were considered rejuvenating, particularly in cases of dryness, debility, and chronic inflammation.

Similarly, walnuts and other omega-3–rich nuts and seeds were valued in Traditional Chinese Medicine for nourishing the Kidneys and Brain, enhancing longevity, and improving sexual vitality. These foods were often prescribed for weakness, forgetfulness, or fatigue, reflecting an intuitive understanding of their role in neural and hormonal health.

Today, alpha-linolenic acid represents a clear scientific foundation for these traditional practices. It serves as a plant-based cornerstone of omega-3 nutrition, supporting inflammation regulation, heart health, and metabolic resilience—goals that herbalists and traditional healers have long pursued through dietary and botanical means. ALA remains essential not only nutritionally but also as a bridge between traditional whole-food therapies and modern functional medicine.

Uses: Health Conditions

Aging (prevention) (Scientific)
Alzheimer's Disease (Scientific)
Arteriosclerosis (Scientific)
Arthritis (Scientific)
Cancer (prevention) (Scientific)
Cardiovascular Disease (Scientific)
Cholesterol (high) (Scientific)
Circulation (poor) (Scientific)
Depression (Scientific)
Eczema (Scientific)
Fat Metabolism (poor) (Scientific)
Fatty Liver Disease (Scientific)
Hypertension (Scientific)
Inflammation (Scientific)
Inflammatory Bowel Disorders (Scientific)
Metabolic Syndrome (Scientific)
Psoriasis (Scientific)
Rheumatoid Arthritis (Scientific)
Skin (dry and/or flaky) (Scientific)
Triglycerides (high) (Scientific)
Diabetes (Scientific)
Dementia (Scientific)
Migraine (Scientific)
Dysmenorrhea (Scientific)

Body Systems

Circulatory System (Scientific)
Skin (Scientific)
Arteries (Scientific)
Brain (Scientific)
Heart (Scientific)
Immune System (Scientific)
Nerves (Scientific)
Prostaglandins (Scientific)
Intestinal System (Scientific)