Last Updated on 08/06/2024 by Jonathon
Achieving the right balance of omega fatty acids is crucial for maintaining optimal health. I remember when I first started exploring the complexities of omega-6 and omega-3 fatty acids, particularly alpha-linoleic acid (ALA). Like many of you, I was overwhelmed by the information.
In this article, we’ll journey together through the importance of the omega-6 to omega-3 ratio in your diet. We’ll discuss practical ways to manage this balance and the potential pitfalls of omega-3 supplementation.
My aim is to provide you with the knowledge and tools to make informed dietary choices that truly support your well-being. Remember, it’s about progress, not perfection. Change is possible, and I’m here to help guide you through the journey!
What is Alpha Linoleic Acid?
Alpha linoleic acid (ALA) is a type of omega-3 fatty acid that is predominantly found in plant sources. Unlike the more widely recognized omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are primarily sourced from fish, ALA serves as an essential fatty acid that the human body cannot synthesize on its own and must be obtained through diet. ALA should not be confused with alpha lipoic acid, which is a separate compound which may have a myriad of health benefits, that is also sometimes abbreviated as ALA. It also should not be confused with linoleic acid, an omega-6 fatty acid also commonly found in plant foods and seed oils (which we discussed in detail in last week’s article).
Alpha linoleic acid (ALA) plays a crucial role in maintaining overall health and wellness. It is particularly important for reducing inflammation, supporting cardiovascular health, and ensuring normal cellular function. When ingested, ALA is partially converted by the body into EPA and DHA, though this conversion rate is relatively low. Nevertheless, much of the benefits of ALA may come from its conversion to EPA and DHA, which serve as antioxidants and are involved in the regulation of blood pressure and cholesterol levels.
Incorporating ALA into your meals can be that transformative move toward a healthier balance of omega-3 and omega-6 fatty acids. Especially for my vegetarian and vegan friends, ALA is a lifesaver since fish-based omega-3s are off the table. By being mindful about what we eat and including ALA-rich foods, we can take significant steps toward long-term health and well-being. It may not be easy, but trust me, it’s worth it.
Sources of Alpha Linoleic Acid
Sources of ALA include flaxseeds, chia seeds, hemp seeds, walnuts, and certain vegetable oils like flaxseed oil, canola oil, and soybean oil. Fortified foods, such as some brands of eggs, dairy products, and plant-based spreads, also offer an additional means to boost dietary ALA intake.
To summarize, food sources with high levels of ALA include:
- Flaxseeds and Flaxseed Oil: Among the richest sources of ALA.
- Chia Seeds: High in ALA and other beneficial nutrients.
- Walnuts: A great snack that also boosts omega-3 intake.
- Canola Oil: A commonly used cooking oil that contains ALA.
Benefits of Alpha Linoleic Acid
To date, there have been numerous scientific studies on the benefits of alpha linoleic acid (ALA), but the results are often times mixed. In fact, much of the benefit of ALA actually seems to come more so from EPA and DHA, which, aside from being sourced more commonly from fatty fish, are produced when ALA is metabolized (or broken down) within the human body (Rajaram 443S).
Here are a few of the proposed benefits of ALA, based on study data (Rajaram):
- Heart Health: Reduces the risk of cardiovascular diseases by lowering blood pressure and cholesterol levels. In one study, there was a 10% reduction in risk for fatal heart disease for each 1 gram increase of dietary ALA.
- Brain Function: Supports cognitive health and may protect against neurodegenerative diseases.
- Bone Health: ALA increases bone mineral density and reduces bone resorption, lowering risk of hip fracture by 54-56% in high-intake persons compared to low-intake.
- Anti-Inflammatory: Lowers inflammatory markers and helps reduce inflammation, balancing the effects of omega-6 fatty acids.
- Control/Risk Reduction of Type II Diabetes: Increases insulin sensitivity and lowers insulin resistance, resulting in reduced risk for Type II diabetes.
In additional, alpha linoleic acid has also been associated with a significantly lower body weight compared to placebo in one randomized controlled trial (Koh et al), highlighting a possible beneficial role in weight loss.
Alpha linoleic acid deficiency has also been linked to certain developmental, behavioral, and mental health conditions, including (Lange):
- Depression
- Anxiety Disorders
- PTSD
- ADHD
- Autism Spectrum Disorders
- Bipolar Disorder
- Schizophrenia
- Borderline Personality Disorder
- Dementia and Age-Related Cognitive Impairment
Potential Risks of Too Much Alpha Linoleic Acid
Conversely, there have been some study findings suggestive of possible risks associated with ALA and other omega-3 fatty acids, most often related to supplementation or the effects of omega-3 oxidation.
These possible risks include:
- Increased risk of cancer, especially melanoma and breast cancer in women (Lange et al 2, 3) and prostate cancer (Kim et al).
- Neurodegenerative disorders like Alzheimer’s disease (Lange et al 3).
- Mild urticaria and itching (Koh et al).
Should I Be Getting More Alpha Linoleic Acid?
If you are the average American then the answer to this question is almost certainly, “No!”
The reason the answer is likely no is the same reason you don’t need more linoleic acid (omega-6): our diets are already overflowing with polyunsaturated fatty acids (PUFAs). This includes both linoleic acid and alpha-linoleic acid. I remember learning about the rise of vegetable oils back in the early to mid-1900s and how processed and packaged foods became a staple in the standard American diet. It’s something that many of us struggle with today, and is the main reason most people are severely overexposed to these two PUFAs.
However, consuming more ALA is likely the lesser of two evils. This is because much of the benefit we get from alpha linoleic acid (omega-3) is derived from its balancing ability on the harmful effects of linoleic acid (omega-6). Most Americans average 25% of their daily calories from linoleic acid (Mercola and D’Adamo), so most Americans would see benefit when consuming more alpha-linoleic acid to offset the overconsumption of omega-6. Because of this high intake of linoleic acid, most of us have a severe imbalance between linoleic acid and ALA in favor of linoleic acid – meanwhile, Blondeau et al suggests that a healthy omega-6 to omega-3 ratio should be 5:1.
That said, a better tactic to balance the omega-6/omega-3 ratio is to focus on consuming more animal-based omega-3 fatty acids, like EPA and DHA. This is because EPA and DHA are more readily accessible, particularly in fatty fish such as salmon, mackerel, tuna, herring, and sardines, and they are more bioavailable in the human gut. In contrast, ALA has to be metabolized (or broken down) and converted to EPA and DHA in the human body to be beneficial, a process that is quite inefficient and results in around a 5% conversion rate to EPA and less than 1% to DHA (Rajaram 443S).
Additionally, ALA is mostly available in plant products, not least of which are tree nuts like walnuts and common vegetable oils. The catch? These are the same foods that contain high amounts of linoleic acid to begin with!
The Ratio of Omega-6 to Omega-3 in Alpha Linoleic Acid Rich Foods
This conundrum of ALA-rich foods also being high in linoleic acid is something I believe deserves more attention. It’s partly why so many people struggle with an imbalance between omega-6 and omega-3. Personally, I’ve been there, scratching my head over which foods to choose.
Remember, the ideal ratio between omega-6 and omega-3 is 5:1. To help you navigate which plant-based foods are safe to achieve this balance, I’m going to list some of the most ALA-rich foods along with their ratio of linoleic acid to ALA. These numbers are simplified and rounded to the nearest whole number, using data provided by the USDA FoodData Center. I’ll also list some common plant-based food products with a poor balance just for comparison.
Source (100g) – LA (Omega-6):ALA (Omega-3) Ratio (Dietary goal = 5:1)
- Flaxseed – 1:4
- Flaxseed Oil – 1:4
- Chia Seeds – 1:3
- Canola Oil – 2:1
- Hemp Seeds – 3:1
- Walnut – 4:1
- Soybean Oil – 7:1
- Pecan – 21:1
- Corn Oil – 54:1
- White Bread – 1:0
- Cashew – 8:0
- Palm Oil – 9:0
- Sunflower Seed – 23:0
- Brazil Nut – 24:0
- Sunflower Oil – 66:0
- Grapeseed Oil – 70:0
- Safflower Oil – 75:0
I know firsthand how challenging it can be to find plant foods that support the recommended 5:1 ratio of omega-6 to omega-3. While this list may not cover everything, I’ve found that few options truly meet this benchmark.
How Much Alpha Linoleic Acid Should I Get?
We’ve talked about seeking an omega-6 to omega-3 ratio of 5:1, but let’s dive into the specifics of alpha linoleic acid. Personally, I’ve found WebMD’s recommendations helpful: men should aim for around 1.6 grams daily, while women should target about 1.1 grams.
Reflecting on my journey, I remember the challenge of balancing these nutrients. For instance, when I first discovered that Mercola and D’Adamo suggest keeping linoleic acid (omega-6) intake to no more than 1-2% of daily calories—less than 5 grams—it felt overwhelming. But then I realized this closely aligns with the 5:1 ratio laid out by Blondeau et al. This was a turning point for me, knowing I was on the right track.
The problem, really, has been discussed in detail previously: most foods containing these PUFAs simply contain too much of them to begin with. Flaxseed is a perfect example of this. On the surface, the ratio of omega-6 to omega-3 for flaxseed is 1:4 and is well beyond the established benchmark of a 5:1 ratio. That sounds great! But, if you dig into the actual amounts of omega-6 and omega-3 in a 100 gram portion of flaxseed, then you’ll see that it has 5.9 grams and 22.8 grams, respectively (USDA FoodData Central). This is greater than the recommended daily allowance for each that we’ve established above – which will lead you down the road of suffering negative oxidative effects of both through overconsumption!
I understand the struggle of managing these details, but trust me, it’s worth it. By making small, informed adjustments, you can achieve this balance and feel the positive changes it brings to your health.
The Danger of Omega-3 Supplements
Before we conclude this article, I want to briefly share a personal cautionary tale about omega-3 supplements. Like many of you, I once believed the hype around omega-3s, particularly fish oil, for heart health. It was a well-intentioned recommendation based on the positive cardiovascular benefits we often hear about. However, I discovered a significant downside that many overlook: the inherent danger in omega-3 supplementation.
I’ve since learned that omega-3 polyunsaturated fatty acids (including ALA), much like their omega-6 counterpart linoleic acid, have a troubling tendency to oxidize and produce harmful effects in our bodies, and often times this oxidation occurs within omega-3 supplements before we even consume them. This was a shocking revelation for me, and it may be for you too.
Research by Lange et al really opened my eyes. They found that a majority of fish oil supplements tested in New Zealand exceeded the recommended oxidation levels, and in North America, a staggering 50% of omega-3 supplements didn’t meet the standards for oxidation. This happens because omega-3 fatty acids can oxidize within just two weeks, even with proper storage.
It’s alarming, I know, but understanding this has been crucial for me, and I hope it helps you make more informed choices.
In summary, I believe it’s best to get your omega-3 fatty acids through natural, whole food sources like fatty fish and animal products rather than supplements. While supplementation may seem like a quick and easy solution, the potential danger of consuming oxidized fatty acids is not worth the risk.
In Conclusion
Navigating the complexities of alpha linoleic acid (omega-3) and linoleic acid (omega-6) intake can be daunting, but it’s a critical aspect of maintaining a balanced diet and promoting overall health. By understanding the ideal ratios, recognizing the challenges inherent in certain food choices, and being cautious with supplementation, you can make informed decisions that align with your dietary goals. Ultimately, the goal is to support our bodies with the nutrients they need, reducing potential oxidative stress and enhancing wellbeing. I hope this guide provides clarity and encourages you to take a proactive role in managing your fat intake, leading you towards a healthier, more balanced lifestyle.
Works Cited:
- “Alpha-Linolenic Acid (ALA): Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews.” WebMD, WebMD, www.webmd.com/vitamins/ai/ingredientmono-1035/alpha-linolenic-acid-ala. Accessed 27 May 2024.
- Blondeau, Nicolas, et al. “Alpha-Linolenic Acid: An Omega-3 Fatty Acid with Neuroprotective Properties-Ready for Use in the Stroke Clinic?” BioMed Research International, Hindawi, 19 Feb. 2015, www.hindawi.com/journals/bmri/2015/519830/.
- Kim, Kyu-Bong, et al. “Α-Linolenic Acid: Nutraceutical, Pharmacological and Toxicological Evaluation.” Food and Chemical Toxicology, Pergamon, 21 May 2014, www.sciencedirect.com/science/article/abs/pii/S0278691514002439.
- Koh, Eun Hee, et al. “Effects of Alpha-Lipoic Acid on Body Weight in Obese Subjects.” The American Journal of Medicine, Elsevier, 25 Dec. 2010, www.sciencedirect.com/science/article/abs/pii/S0002934310007436.
- Lange, Klaus W, et al. “Are There Serious Adverse Effects of Omega-3 Polyunsaturated Fatty Acid Supplements?” Journal of Food Bioactives, 30 Sept. 2019, www.isnff-jfb.com/index.php/JFB/article/view/98.
- Lange, Klaus W. “Omega-3 Fatty Acids and Mental Health.” Global Health Journal, Elsevier, 19 Mar. 2020, www.sciencedirect.com/science/article/pii/S241464472030004X.
- Mercola, Joseph, and Christopher R D’Adamo. “Linoleic Acid: A Narrative Review of the Effects of Increased Intake in the Standard American Diet and Associations with Chronic Disease.” Nutrients, U.S. National Library of Medicine, 13 July 2023, www.ncbi.nlm.nih.gov/pmc/articles/PMC10386285/.
- Rajaram, Sujatha. “Health Benefits of Plant-Derived α-Linolenic Acid.” The American Journal of Clinical Nutrition, Elsevier, 4 June 2014, www.sciencedirect.com/science/article/pii/S0002916523048943?via%3Dihub.
