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Alpha-linolenic acid

An essential omega-3 with limited conversion to EPA and DHA.

Established functions

  • An essential omega-3 with limited conversion to EPA and DHA.

Dietary sources

  • perilla oil
  • flaxseed
  • walnuts

Claims and evidence

Japanese reference amounts

  • Japanese adults (age and sex as specified): Adult men 2.0–2.3 g/day; women 1.6–2.0 g/day (AI)

Amounts studied

  • Cardiovascular-marker studies used 1.2–3 g/day from flax oil or similar for 6–12 weeks; not equivalent to fish oil

Tolerable upper limits

  • No UL; consider total energy and oxidation as an oil

Forms and bioavailability

Supplement forms: flaxseed oil, perilla oil

  • Conversion to EPA is limited and to DHA lower; heat and light promote oxidation.

Safety and interactions

Adverse effects

  • gastrointestinal effects
  • excess energy intake

Medicine and nutrient interactions

  • caution with anticoagulants at high intakes

Contraindications and cautions

  • Consult before concentrated oils if bleeding risk is high.

Practical selection

  • Compare Alpha-linolenic acid amount per serving, form, allergens, and batch testing; prefer a single-ingredient product suited to the intended use.

Sources and review

Daiki Minaki (editorial and evidence review) ·

Frequently asked questions

How is Alpha-linolenic acid different from its broader supplement category?

An essential omega-3 with limited conversion to EPA and DHA. Compare its named form and amount rather than assuming every category product supplies it.

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What safety detail matters specifically for Alpha-linolenic acid?

caution with anticoagulants at high intakes Consult before concentrated oils if bleeding risk is high.

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