alfalinolensyra

Alfalinolensyra, or alfa-linolensyra (ALA), is an essential omega-3 polyunsaturated fatty acid found in plants. It is a structural component of cell membranes and serves as a precursor in the body's synthesis of longer-chain omega-3 fatty acids, notably EPA and DHA.

Major dietary sources include flaxseed (linseed), chia seeds, walnuts, hemp seeds, and canola oil. ALA is also present in smaller amounts in leafy greens and certain vegetable oils. Because it comes primarily from plant foods, vegetarians and vegans often rely on these sources to meet omega-3 needs.

In humans, ALA is converted in the body through desaturation and elongation to EPA and DHA, but the conversion efficiency is limited and varies between individuals. For many people, only a small fraction is converted, making direct intake of EPA and DHA important for those who do not consume seafood or algae-derived supplements.

Evidence on health effects is mixed but suggests that adequate ALA intake is associated with cardiovascular benefits and lower triglycerides in some studies; however, effects are generally weaker than those of preformed EPA and DHA. Dietary guidance often emphasizes obtaining ALA from sources while also balancing overall omega-3 and omega-6 intakes.

Storage and safety: ALA-rich oils are prone to oxidation and should be stored in a cool, dark place and used without excessive heating. Excessive intake of omega-3s from supplements may interact with medications or bleeding risk; individuals with specific health conditions should consult a healthcare provider.