Alpha-linolenic acid (ALA) is a short-chain omega-3 fatty acid found primarily in plants. ALA is an essential fatty acid (EFA), meaning the body cannot synthesize it and it must be consumed in the diet. Foods high in ALA include various nuts/seeds and their oils, such as walnuts, flaxseed, hemp seeds, chia seeds, and canola oil.[1] Smaller amounts can be found in kiwi fruit, spinach, watercress, and grass-fed beef.[2][3] ALA consists of an 18-carbon chain with three double bonds, making it a polyunsaturated fatty acid. Within the body, ALA can have many functions. It can be broken down for energy via the β-oxidation metabolic pathway; be incorporated into cell membranes, affecting their fluidity and cell signaling; influence gene expression; and be metabolized into other bioactive compounds, such as oxylipins (chemical messengers) or other omega-3 fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), although this occurs at a low rate.[4] While both DHA and EPA (primarily found in fish oil) have many reported health benefits, the effects of ALA are less clear.
What is alpha-linolenic acid?
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•Last Updated: May 16, 2025
Alpha-linolenic acid is an essential omega-3 fatty acid found mainly in plants, particularly in nuts, seeds, and their oils. It has various functions in the body, including energy production, incorporation into cell membranes, and metabolism into other omega-3 fatty acids, although its health effects are less well-defined compared to DHA and EPA.