Alpha-linolenic Acid (ala) Drug Interactions, Uses, Effectiveness, Safety & More

Alpha-linolenic acid, often shortened to ALA, is a type of omega-3 fatty acid. It is called an essential fatty acid because your body cannot make it on its own, so you must get it from the foods you eat.

ALA comes mainly from plants. Rich sources include flaxseed and flaxseed oil, walnuts, chia seeds, and vegetable oils such as canola and soybean oil. Smaller amounts are found in green leafy vegetables and some animal products. It is also naturally present in human breast milk.

People take ALA both through their diet and as a supplement (often flaxseed oil capsules) hoping to support heart health and overall wellness, especially when they do not eat fish.

ALA is a building block your body uses to make cell membranes and other important substances. Your body can also slowly convert ALA into the longer-chain omega-3s known as EPA and DHA.

This conversion is usually quite limited — only a small fraction of ALA becomes EPA or DHA. Conversion may be even lower in certain conditions, such as type 1 diabetes or chronic alcohol use, though the reasons are not fully understood.

Researchers believe omega-3 fats may help by supporting healthy blood fats, blood vessel function, and reducing inflammation. Much of this is based on laboratory studies and population research rather than large, definitive human trials of ALA alone.

ALA from foods like flaxseed, walnuts, and vegetable oils is considered safe for most people and is part of a healthy diet. Supplements such as flaxseed oil are usually well tolerated.

People with bleeding disorders or who are scheduled for surgery should use caution with high-dose omega-3 supplements, since omega-3 fats may have a mild effect on blood clotting. Tell your surgeon about any supplements you take.

For pregnancy and breastfeeding, getting ALA from a normal, varied diet is fine and even beneficial. However, the safety of high-dose ALA supplements during these times is not well established, so it is best to check with your doctor before using concentrated products.

As with any supplement, talk to a pharmacist or doctor first, especially if you have a chronic health condition or take other medicines.

ALA is generally well tolerated. When side effects happen, they are usually mild and may include digestive complaints such as loose stools, bloating, gas, or stomach upset, especially with flaxseed oil.

Some people notice a fishy or unpleasant aftertaste with omega-3 supplements. Allergic reactions are possible if you are allergic to the plant source, such as flaxseed.

Serious side effects are uncommon at typical doses. Stop use and seek medical care if you have signs of an allergic reaction, such as rash, swelling, or trouble breathing.

There is no single official supplement dose of ALA for treating health conditions. Health authorities do suggest a general daily intake of omega-3 (including ALA) from food as part of a balanced diet, and most people can meet this by eating seeds, nuts, and vegetable oils.

If you use a flaxseed oil or ALA supplement, follow the directions on the product label and do not exceed the recommended amount unless your doctor advises it.

Because products vary in strength, it is best to check with a pharmacist or doctor to find an amount that is right for you.