Omega 3 Fatty Acid

Alpha-Linolenic Acid

Alpha-linolenic acid

Evidence TierCWADA NOT PROHIBITED

tuneTypical Dose

1000-2000

watchEffect Window

6-12 weeks

check_circleCompliance

WADA NOT PROHIBITED

Overview

Clinical Summary

Alpha-Linolenic Acid is a fatty acid or oil that influences cell membranes and eicosanoid signaling. It is used for cardiometabolic and inflammatory support.

Trials with omega 3 rich oils consistently reduce triglycerides and can modestly lower blood pressure at higher doses. Effects on inflammatory symptoms vary with background diet and baseline inflammation. Omega 6 and specialty oils can influence skin barrier function and prostaglandin mediated symptoms. Minority studies examine cognition, dry eye, and exercise recovery with mixed results.

Essential precursor omega-3 with diet-dependent conversion to long-chain omega-3s. Useful for baseline fatty-acid support more than direct nootropic enhancement.

Outcomes

What This Is Expected To Influence

Primary Outcomes

  • Modest improvement in triglyceride/lipid profile
  • No validated stand-alone cognitive/performance effect

Secondary Outcomes

  • Potential inflammatory trend improvement
  • Omega-3 intake support

Safety

Contraindications and Interactions

Contraindications

  • Anticoagulant therapy (without clinician management)
  • Severe fat-malabsorption syndromes

Side effects

  • Mild GI upset
  • Burping/reflux
  • Fishy taste/reflux-like effects (rare)

Interactions

  • Anticoagulants
  • High-dose lipid formulas

Avoid if

  • Bleeding disorders without oversight
  • Uncontrolled bile-related GI symptoms
  • Pregnancy without dietary clinician review for dose

Evidence

Study-level References

alpha-linolenic-acid-ala-SRC-001Randomized dietary and supplementation trials and meta-analysis.

ALA and lipid outcome syntheses in plant-based omega-3 cohorts.

Population: Adults with varied baseline omega-3 intake.

Dose protocol: 1-3 g/day ALA for 8-12 weeks.

Key findings: Modest lipid improvements in selected settings.

Notes: Dietary background and conversion variability are major confounders.

Paper content

Modest lipid improvements in selected settings.

alpha-linolenic-acid-ala-SRC-002Review and clinical synthesis.

Cognitive/performance-focused ALA analyses within fatty-acid literature.

Population: Healthy/mixed adults.

Dose protocol: Oral ALA from diet or supplements.

Key findings: No robust cognitive/ergogenic superiority.

Notes: Cognitive endpoints underpowered or secondary.

Paper content

No robust cognitive/ergogenic superiority.

alpha-linolenic-acid-ala-SRC-003Systematic review and dose-response meta-analysis of prospective cohort studies.
Sourceopen_in_new

Naghshi S, Aune D, Beyene J, Mobarak S, Asadi M, Sadeghi O. Dietary intake and biomarkers of alpha linolenic acid and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of cohort studies. BMJ. 2021;375:n2213. doi:10.1136/bmj.n2213. PMID:34645650.

Population: General population across 41 prospective cohort studies totalling 1,197,564 participants with 2 to 32 years follow-up.

Dose protocol: Dietary ALA intake assessed across 41 prospective cohort studies with dose-response analysis per 1 g/day increase.

Key findings: A 1 g/day increase in ALA was associated with 5% lower risk of all-cause and CVD mortality. Highest vs lowest intake showed 10% lower all-cause mortality (RR 0.90). A small increase in cancer mortality was also observed (RR 1.06).

Notes: Large-scale BMJ dose-response meta-analysis with nearly 1.2 million participants. Observational design limits causal inference. The cancer mortality signal deserves attention.

Paper content

This BMJ dose-response meta-analysis pooled 41 prospective cohort studies with nearly 1.2 million participants. A 1 g/day increase in dietary ALA intake (equivalent to one tablespoon of canola oil or half an ounce of walnut) was associated with a 5% lower risk of all-cause and cardiovascular mortality. The highest versus lowest intake category showed a 10% reduction in all-cause mortality (RR 0.90). However, ALA intake was associated with a small increase in cancer mortality (RR 1.06). Blood ALA biomarkers also showed inverse associations with all-cause and coronary heart disease mortality.

alpha-linolenic-acid-ala-SRC-004Systematic review and meta-analysis of randomized controlled trials.
Sourceopen_in_new

Yin S, Xu H, Xia J, Lu Y, Xu D, Sun J, Wang Y, Liao W, Sun G. Effect of Alpha-Linolenic Acid Supplementation on Cardiovascular Disease Risk Profile in Individuals with Obesity or Overweight: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2023;14(6):1644-1655. doi:10.1016/j.advnut.2023.09.010. PMID:37778442.

Population: Adults with overweight or obesity across 19 RCTs totalling 1,183 participants.

Dose protocol: ALA supplementation from plant sources (flaxseed, flaxseed oil) across 19 RCTs with 1,183 participants.

Key findings: Significant reductions in CRP, TNF-alpha, triglycerides, and systolic blood pressure in overweight and obese individuals. Greater benefits at doses of 3 g/day or more with at least 12 weeks duration.

Notes: Meta-analysis of RCTs provides stronger causal evidence than observational data. Results are specific to overweight/obese populations. An adverse increase in LDL was noted.

Paper content

This 2023 meta-analysis of 19 RCTs with 1,183 participants examined ALA supplementation effects on cardiovascular risk factors in overweight and obese individuals. ALA significantly reduced CRP, TNF-alpha, triglycerides, and systolic blood pressure. Greater benefits emerged at doses of 3 g/day or more from flaxseed sources, with interventions lasting at least 12 weeks. Notably, ALA was associated with a slight increase in LDL cholesterol. No significant effects were found on IL-6, diastolic blood pressure, total cholesterol, or HDL cholesterol.

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