Alpha-Linolenic Acid (ALA · Omega-3 Plant Fatty Acid · Flaxseed Oil)
| CAS No. | 463-40-5 |
| Class | Lipid · Polyunsaturated Fatty Acid · Essential Omega-3 · C18:3 n-3 |
| Source | Linum usitatissimum (Flaxseed) — seed (55–60% ALA); Salvia hispanica (Chia) — seed (60–65% ALA); Cannabis sativa (Hemp) — seed (15–20% ALA) |
| Claim strength | Moderate |
| Buy from Herbuno | Request availability and bulk pricing → |
Flaxseed is one of the oldest cultivated crops — archaeological evidence places flaxseed cultivation in the Fertile Crescent at over 30,000 years ago. ALA is an essential omega-3 fatty acid that serves as the metabolic precursor to EPA and DHA, though the conversion efficiency is low (less than 10% to EPA, less than 1% to DHA). It is the only omega-3 source appropriate for strict vegan consumers who decline algal omega-3 products.
Alpha-Linolenic Acid for Cardiovascular Health, Inflammation & Plant-Based Omega-3 — Evidence
Cardiovascular health: Epidemiological studies consistently associate higher ALA intake with reduced cardiovascular disease risk. Multiple RCTs document reductions in cardiovascular event rates with ALA-enriched diets (notably the Lyon Diet Heart Study). Mechanisms include reductions in platelet aggregation and arterial stiffness partially independent of EPA/DHA conversion. Claim strength: Moderate.
Anti-inflammatory balance: ALA and its elongation products compete with arachidonic acid for the same desaturation and elongation enzymes, reducing conversion to pro-inflammatory eicosanoids. Claim strength: Moderate.
Plant-based omega-3 — vegan positioning: ALA from flaxseed, chia, and hemp is the only omega-3 source appropriate for strict vegan consumers who decline algal omega-3 products. The important caveat is that ALA conversion to EPA/DHA is inefficient and should be communicated transparently. Claim strength: High (as plant omega-3 source).
Dosage & Formulator Notes
AI for ALA is 1.1g per day for women and 1.6g per day for men (US DRI). For supplementation targeting general omega-3 status in vegan populations, 2–3g ALA per day from flaxseed or chia oil is commonly used. Oxidative stability is critical: ALA-rich oils require refrigerated storage, nitrogen-flushed packaging, and antioxidant stabilisers. Softgel encapsulation or microencapsulation significantly extends shelf life.
Pairs with: Algal DHA (comprehensive vegan omega-3 formulation), flaxseed lignans (combined flaxseed benefit), Vitamin E (antioxidant stabiliser).
Frequently Asked Questions
Can ALA from flaxseed replace fish oil or algal DHA?
Partially — ALA provides cardiovascular benefits partially independent of EPA/DHA conversion. But the low conversion rate (less than 10% to EPA, less than 1% to DHA) means ALA cannot achieve tissue concentrations needed for neurological, retinal, and high-dose cardiovascular effects. Algal DHA alongside ALA provides comprehensive vegan omega-3 coverage.
Which plant oil has the highest ALA content?
Flaxseed oil and chia seed oil both contain 55–65% ALA — the highest in widely available plant oils. Perilla oil is an alternative for Asian markets.
How is ALA different from ARA (arachidonic acid)?
ALA (omega-3) is the starting point for EPA/DHA. ARA (omega-6) is the elongation product of linoleic acid and precursor to pro-inflammatory eicosanoids. They compete for the same elongation enzymes.
What is the oxidative stability difference between flaxseed and chia seed oil?
Both are high-ALA oils with similar oxidative stability challenges. Both require refrigerated storage, nitrogen-flushed packaging, and antioxidant stabilisers. Neither is suitable for high-temperature applications.
Claim-strength scale – High = multiple human studies; Moderate = a few trials; Emerging = early lab data.
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