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Fatty acid

Alpha-Linolenic Acid

Alpha-linolenic acid (ALA) is an essential omega-3 fatty acid from plants such as flaxseed and walnuts: the body has to get it from food.

Also listed as ALA, α-linolenic acid

Hair & SkinCardiovascularLongevityImmune SupportOrgan Function

What it is studied for

The strongest rated effects first. Bars show the size of the effect, the letter grades the evidence, and each rating lists the studies behind it.

InflammationModerateBNo linked study
Skin HydrationHair & SkinModerateBNo linked study
Skin InflammationHair & SkinModerateBNo linked study
Cholesterol balanceCardiovascularSmallBNo linked study
Cellular health & agingLongevitySmallBNo linked study
Oxidative stressLongevitySmallBNo linked study
All 13 rated effectsGrouped by health goal, with the publications behind each rating

What is ALA?

Alpha-linolenic acid is an essential omega-3 fat: the body needs to obtain it from food. It can be converted to EPA and DHA, but conversion is limited. ALA-rich oils therefore do not supply the same fatty acids as fish or algae oils. 1

Why people take it

Essential Health23.4%
Cardiovascular20.3%
Immune Support18.5%
Cognition14%
Longevity4.6%
Gut Health3.9%

SuppCo community snapshot, 2026-09-28. Reasons for use are not evidence that it works.

Questions people ask

Can food cover the ALA reference intake?

Yes. BfR gives examples using linseed, rapeseed oil or walnuts. 2

Is flaxseed oil the same as fish oil?

No. Flaxseed oil primarily supplies ALA; fish oil supplies EPA and DHA. 1

Will more ALA lower cholesterol?

The Cochrane review found little or no effect on blood lipids from increasing ALA. 3

Sources