ALA (Alpha-Linolenic Acid)
Overview
ALA (alpha-linolenic acid) is an essential omega-3 fatty acid that serves as a precursor to DHA and EPA. However, conversion to DHA/EPA in adults is limited, with conversion rates typically less than 5% in most adults. Food sources include flax seeds, chia seeds, and walnuts. While ALA is essential, direct DHA/EPA intake from fish, fish roe, or algal oil is strongly recommended for optimal brain health, as conversion from ALA is insufficient to meet brain-specific omega-3 requirements.
Recipes
5 recipes containing this substance
Chocolate Quinoa Crisp Clusters
A delicious cereal-to-snack hybrid with satisfying crunch, steady energy, and a low glycemic profile. Perfect for breakfast or anytime snacking.
Ginger Yogurt and Blueberries
An Anti-inflammatory polyphenol-rich breakfast bowl with high fibre. Start the day with anti-inflammatory gingerols and omega 3 nuts, blueberry polyphenols, a fibre from steel rolled oats. Great to set up dopamine for focus and attention.
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Mitochondrial Power Bowl
A nitrate-rich, polyphenol-dense bowl supporting mitochondrial function, ATP generation, and metabolic resilience
Rocket Lentil Avocado Midday Salad (Gut-Supporting)
Polyphenol-rich salad supporting SIRT1 activation and microbiome synchronisation
Foods
4 foods containing this substance
Chia Seeds
ALA omega-3, fiber, and minerals
Flax Seeds
ALA omega-3 and soluble fiber source
Mankai (Duckweed)
Functional plant food with iron and B12 for vegan nutrient gaps
Walnuts
ALA omega-3, polyphenols, and ellagitannins for urolithin A production
Biological Mechanisms and Implications
| Biological Target | Therapeutic Areas | Mechanism of Action |
|---|---|---|
| Inflammation | Essential omega-3 precursor; limited conversion to DHA/EPA; contributes to omega-3 pool for anti-inflammatory effects | |
| Oxidative Stress | Essential omega-3 fatty acid; contributes to antioxidant and membrane support |
References
- ALA is an essential omega-3 fatty acid with limited conversion to DHA/EPA in adults; food sources include flax, chia, and walnuts
- Conversion from ALA is less than 5% in most adults; direct DHA/EPA strongly recommended for optimal brain health