Alpha-Linolenic Acid (ALA)
Essential omega-3 fatty acid the body cannot produce. Precursor to EPA and DHA. Found in flaxseed, chia, walnuts, and canola oil.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (g/day) | Upper Limit (g/day) |
|---|---|---|
| Children 1-3 years | 0.70 * | — |
| Children 4-8 years | 0.90 * | — |
| Males 9-13 years | 1.2 * | — |
| Females 9-13 years | 1.0 * | — |
| Males 14-18 years | 1.6 * | — |
| Females 14-18 years | 1.1 * | — |
| Males 19-30 years | 1.6 * | — |
| Females 19-30 years | 1.1 * | — |
| Males 31-50 years | — | — |
| Females 31-50 years | — | — |
| Males 51-70 years | — | — |
| Females 51-70 years | — | — |
| Males 70+ years | — | — |
| Females 70+ years | — | — |
| Pregnancy | 1.4 * | — |
| Lactation | 1.3 * | — |
* = Adequate Intake (AI) where no RDA established
Top Foods Highest in Alpha-Linolenic Acid (ALA)
Amount per 100g serving. Values in g per 100g.
Foods Highest in Alpha-Linolenic Acid (ALA) (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Oil, flaxseed, cold pressed | 54.6 g | Fats and Oils |
| 2 | Oil, flaxseed, contains added sliced flaxseed | 48.9 g | Fats and Oils |
| 3 | Seeds, flaxseed | 19.4 g | Nut and Seed Products |
| 4 | Seeds, chia seeds, dried | 18.8 g | Nut and Seed Products |
| 5 | Seeds, hemp seed, hulled | 8.5 g | Nut and Seed Products |
| 6 | Oil, canola | 7.5 g | Fats and Oils |
| 7 | Oil, industrial, soy, refined, for woks and light frying | 6.9 g | Fats and Oils |
| 8 | Oil, soybean, salad or cooking | 6.6 g | Fats and Oils |
| 9 | Oil, vegetable, soybean, refined | 6.5 g | Fats and Oils |
| 10 | Oil, industrial, canola with antifoaming agent, principal us | 6.4 g | Fats and Oils |
| 11 | Oil, industrial, canola for salads, woks and light frying | 6.3 g | Fats and Oils |
| 12 | Oil, cooking and salad, ENOVA, 80% diglycerides | 6.2 g | Fats and Oils |
| 13 | Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, | 6.2 g | Fats and Oils |
| 14 | Oil, corn and canola | 5.8 g | Fats and Oils |
| 15 | Salad dressing, mayonnaise, regular | 5.3 g | Fats and Oils |
| 16 | Margarine, regular, 80% fat, composite, tub, with salt | 4.7 g | Fats and Oils |
| 17 | Margarine, regular, 80% fat, composite, tub, with salt, with | 4.7 g | Fats and Oils |
| 18 | Oil, industrial, soy (partially hydrogenated ) and soy (wint | 3.8 g | Fats and Oils |
| 19 | Sauce, horseradish | 3.4 g | Soups, Sauces, and Gravies |
| 20 | Margarine-like spread, SMART BALANCE Regular Buttery Spread | 3.4 g | Fats and Oils |
Health Effects of Alpha-Linolenic Acid (ALA)
Alpha-linolenic acid (ALA) is an essential omega-3 fatty acid that must be obtained from the diet. It serves as the plant-based precursor to EPA and DHA, though conversion is very limited (2-10%).
ALA deficiency is rare but causes dry, scaly skin, growth retardation, and neurological symptoms. Essential because the body cannot synthesize omega-3 fats.
No established adverse effects from high ALA intake from food. Very high supplemental intake may increase prostate cancer risk based on some (contested) epidemiological evidence.
Absorption & Interactions
Absorbed readily in the small intestine like other fatty acids. The conversion pathway ALA → EPA → DHA is rate-limited by delta-6 desaturase enzyme, which is also used by omega-6 fatty acids.
Other Fatty Acids
Frequently Asked Questions
How much Alpha-Linolenic Acid (ALA) do I need per day?
Adult males need 1.6 g/day and adult females need 1.1 g/day.
Which food has the most Alpha-Linolenic Acid (ALA)?
The food highest in Alpha-Linolenic Acid (ALA) is Oil, flaxseed, cold pressed with 54.6 g per 100g.
What does Alpha-Linolenic Acid (ALA) do in the body?
Essential omega-3 fatty acid the body cannot produce. Precursor to EPA and DHA. Found in flaxseed, chia, walnuts, and canola oil.