Omega-3 fatty acids are a class of essential nutrients that are probably lacking in your diet. Many health professionals recommend fish oil supplements to increase dietary intake of omega-3 fatty acids. The omega-3 fatty acid alpha-linoleic acid, ALA, is found in vegetables, nuts and seeds. Although ALA is beneficial for health, it is not identical to the omega-3 fatty acids found in fish oil.
ALA in the Body
Omega-3 fatty acids are essential for the development and health of the eyes and nervous system. Omega-3 fatty acids are converted into molecules called phospholipids that make up the membrane surrounding every cell in your body. Phospholipids containing omega-3 fatty acids are important for the positioning of receptors the cell uses to interact with its environment. This is especially important in the nervous system. Omega-3 fatty acids are also converted into chemical messengers that regulate gene expression and inflammation.
ALA vs. Other Omega-3 Fatty Acids
ALA is a short-chain omega-3 fatty acid, in contrast to EPA, eicosapentaenoic acid, and DHA, docosahexaenoic acid, found in fish oil. Your body can produce EPA and DHA from ALA, although some people are very inefficient at this conversion, according to the Linus Pauling Institute at Oregon State University. In general, women tend to be more efficient than men, converting on average 30 percent of ALA to EPA and DHA compared to 12 percent for men. Conversion can be more inefficient in older individuals and is inhibited by high intake of omega-6 fatty acids.
Potential Benefits
Much of the research conducted on omega-3 fatty acids has focused on EPA and DHA from fish oil. ALA intake may be beneficial in preventing heart attack and heart disease, although the impact of ALA appears to be less than EPA and DHA. Several studies reported by the Linus Pauling Institute found that dietary intake of 1 to 3 g of ALA per day decreased the risk of heart disease, especially in those who did not eat seafood. According to the University of Maryland Medical Center, lower levels of omega-3 fatty acids in the blood are found in many diseases, especially neuropsychiatric disorders such as depression and ADHD. Autoimmune and inflammatory disease symptoms may be reduced by a higher intake of omega-3 fatty acids.
Can Everyone Benefit From ALA
Dietary ALA appears to be beneficial for everyone with a few exceptions. According to the University of Maryland Medical Center, a preliminary study found that very high intake of ALA is associated with a risk of prostate cancer. Two studies also found that risk and disease progression of macular degeneration may be increased by ALA. People with diabetes or schizophrenia may be unable to convert ALA to EPA and DHA. People diagnosed with these conditions or at high risk should obtain omega-3 fatty acids from EPA and DHA found in cold-water fish, algae and krill.
ALA Sources
The richest source of ALA is flaxseed meal and flaxseed oil. Other food sources of ALA include walnuts, soybeans, pumpkin seeds or pepitas and oils derived from these sources. For many, oil and vinegar salad dressing may be a significant source of ALA if these oils are used. The National Institute of Medicine recommends that adults consume at least 1.1 to 1.6 grams of ALA per day for optimal health.
Safety
Supplements of ALA such as flaxseed oil capsules should not be taken with other medication; ALA may prevent the absorption of fat-soluble medications. Those taking blood thinners, anti-inflammatory medication or at risk for bleeding should take ALA with caution as it increases the risk of severe bleeding. ALA may raise blood sugar in those with diabetes. Talk to you doctor about taking ALA supplements if you are under medical care or taking daily medication.
Member Comments