Alpha linolenic acid, or ALA for short, is a type of unsaturated fat known as an omega-3 fatty acid. Chemically unsaturated fat contains at least one double bond in its structure. This means that it is less dense than the saturated fats found in animal fats. Nutritionists believe that unsaturated fats are also healthier. Numerous studies have attempted to explore the possible health benefits of omega-3 fatty acids. Anxiety is one area researchers are investigating.
Dietary Sources
ALA is an essential fat. This means that your body cannot produce it. You must obtain ALA exclusively from your diet. Seed and vegetables oils, such as those from canola, soybean, flax seed, olives and walnuts, are the richest sources of ALA. ALA is less common than the popular fish oil, which contains two other forms of omega-3 fatty acids known as DHA and EPA.
Function
Omega-3 fatty acids are important components of the membranes that surround and protect every nerve cell in your body. Thus, they play a role in the function and development of the nervous system and brain by supporting the transmission of electrical signals. Various experts have suggested that omega-3 may treat certain psychological conditions, such as depression, bipolar disorder and ADHD, some of which are associated with omega-3 deficiencies. However, studies have shown that treatments involving omega-3 produce mixed results for many of these conditions.
Evidence
Low levels of omega-3 do appear in some patients with social anxiety disorder. Various studies have explored this association in greater detail. One study found that a mixture of omega-3 and omega-6 fatty acids reduced cortisol levels and improved behavior associated with test anxiety. Another found that omega-3 consumption decreased anger and anxiety in substance abusers. In a 2009 paper, Dr. Brian Ross of Lakehead University stated that supplementation of omega-3 "can ameliorate some of the symptoms of anxiety," although he admits that large-scale studies are still needed to be done.
Considerations
Consumption of ALA does not necessarily guarantee that you will benefit from the effects of omega-3. The body must first convert ALA into DHA and EPA, the main components of cell membranes. However, this conversion is a highly inefficient process, though there is large variability between individuals. The few studies of ALA and anxiety in animal models have also been conflicting. Researchers will need further studies to reach a more definitive conclusion.
References
- University of Maryland Medical Center; Omega-3 Fatty Acids; Steven D. Ehrlich; June 2009
- "Nutritional Neuroscience"; Mixture of Essential Fatty Acids Lowers Test Anxiety; S. Yehuda, et al.; August 2005
- "Progress in Neuro-Psychopharmocology and Biological Psychiatry"; Associations Between Increases in Plasma n-3 Polyunsaturated Fatty Acids Following Supplementation and Decreases in Anger and Anxiety in Substance Abusers; L. Buydens-Branchey, et al.; February 2008
- "Prostaglandins, Leukotrienes and Essential Fatty Acids"; Omega-3 Polyunsaturated Fatty Acids and Anxiety Disorders; B.M. Ross; November to December 2009
- DHA/EPA Omega-3 Institute: Conversion Efficiency of ALA to DHA in Humans
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