10 Best Alpha-Linolenic Acid (ALA) Supplements
- Contains 300 mg alpha-linolenic acid (ALA) per capsule
- Vegetarian capsules
- Contains 520 mg of vegetable alpha-linolenic acid (omega-3) per softgel
- Cold pressed
- 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
- Most superior quality
- Cold pressed in the absence of oxygen
- Combination of algae oil and hemp seed oil
- 375 mg EPA, 75 mg DHA and 350 mg ALA per daily dose (2,5 ml)
- Echium, algae and linseed oil
- Vegetable source of omega-3 fatty acids
- From 1st cold pressing, solvent free
- Processed under nitrogen blanket
- Formula for women
- Contains a blend of omega-3, -6, and -9
- Combination of echium oil, algae oil and flaxseed oil
- Omega 3 in the form of ALA, DHA and SDA
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 ALA into EPA and DHA. The conversion requires certain enzymes and sufficient vitamins B3, B6 C, E and the minerals magnesium and zinc.
Essential fatty acid
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.
Omega-3 and Omega-6 Ratio
In addition to sufficient omega-3 fatty acids in our diet, the ratio between omega-3 and omega-6 fatty acids is also important. A balance of 1:5 is desirable and preferably even lower (1:3). This means that our diet should not contain more than 5x as much omega-6 as omega-3. However, the Western diet contains many times more omega-6 than omega-3. This imbalance has consequences for all kinds of bodily processes.
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