9 Best Alpha-Linolenic Acid (ALA) Supplements
- Contains 300 mg alpha-linolenic acid (ALA) per capsule
- Vegetarian capsules
- Only vegetable sources: algae and chia seed
- Cold pressed in the absence of oxygen
- Cold pressed in the absence of oxygen
- Can be used in smoothies or over salads
- Contains 520 mg of vegetable alpha-linolenic acid (omega-3) per softgel
- Cold pressed
- Echium, algae and linseed oil
- Vegetable source of omega-3 fatty acids
- Combination of algae oil and hemp seed oil
- 375 mg EPA, 75 mg DHA and 350 mg ALA per daily dose (2,5 ml)
- Most superior quality
- Cold pressed in the absence of oxygen
- From 1st cold pressing, solvent free
- Processed under nitrogen blanket
- Formula for women
- Contains a blend of omega-3, -6, and -9
- Contains 300 mg alpha-linolenic acid (ALA) per capsule
- Vegetarian capsules
- Only vegetable sources: algae and chia seed
- Cold pressed in the absence of oxygen
- Cold pressed in the absence of oxygen
- Can be used in smoothies or over salads
- Contains 520 mg of vegetable alpha-linolenic acid (omega-3) per softgel
- Cold pressed
- Echium, algae and linseed oil
- Vegetable source of omega-3 fatty acids
- Combination of algae oil and hemp seed oil
- 375 mg EPA, 75 mg DHA and 350 mg ALA per daily dose (2,5 ml)
- Most superior quality
- Cold pressed in the absence of oxygen
- From 1st cold pressing, solvent free
- Processed under nitrogen blanket
- Formula for women
- Contains a blend of omega-3, -6, and -9
- 580 mg ALA per capsule
- Also contains omega-6 and 9 fatty acids
Buy your alpha linolenic acid supplements here. Flaxseed oil, perilla oil and hemp seed oil are the best sources of Alpha-Linolenic Acid. Or first read more about Alpha-Linolenic Acid below.
What is Alpha-linolenic acid?
Alpha-linolenic acid is an omega-3 fatty acid, in short it's called ALA. Alpha-linolenic acid is found mainly in plant foods, unlike the two better-known omega-3 fatty acids EPA and DHA, which are found mainly in oily fish. EPA and DHA contribute to normal heart function and are good for blood pressure. DHA is good for vision and supports brain function.
What does alpha-linolenic acid do?
Alpha-linolenic acid helps maintain normal cholesterol levels in the blood. Normal cholesterol levels contribute to a healthy heart and blood vessels.
The body can convert alpha linolenic acid into EPA and DHA. The conversion requires certain enzymes and sufficient vitamins C, E, B3, B6 and the minerals magnesium and zinc. Alpha linolenic acid itself is what is known as an essential fatty acid. Essential means that it cannot be made by the body itself. So we can only get it through food or supplements.
People who eat little or no fish and are deficient in alpha linolenic acid do not meet their daily omega-3 requirement.
The Health Council has the following recommendations for alpha-linolenic acid intake: women about 2 grams of ALA per day and men about 2.5 grams.
Ratio of Omega-3 and Omega-6
In addition to sufficient omega-3 fatty acids in our diet, the ratio of omega-3 to omega-6 fatty acids is also important. Desirable is a balance of 1:5 preferably even lower (1:3), which means that our diet should contain no more than 5x as much omega-6 as omega-3. Unfortunately, in the Western diet this is often many times more. Which has implications for our susceptibility to inflammation. Omega-6 is found in vegetable oils, meat and in processed products. While for omega-3 we largely depend on EPA and DHA from fish and possibly algae, and on ALA from our diet.
Sources of alpha-linolenic acid
Linolenic acid is found in our diet mainly in vegetable oils such as perilla oil, linseed oil, rapeseed oil and walnut oil, for example, and to a lesser extent in meat and green leafy vegetables.
Written by: Marcella van der Wel
Reviewed and edited by: Wouter Olthof
Updated: December 13, 2022