When you start reading up on omega-3, you quickly come across different letters: EPA, DHA and ALA omega-3. These abbreviations stand for different types of omega-3 fatty acids. But what exactly is ALA? And how does it fit into a healthy fatty acid profile?
What exactly is alpha-linolenic acid?
ALA stands for alpha-linolenic acid. This is a plant-based omega-3 fatty acid that you mainly find in flaxseed, chia seed, walnuts and certain vegetable oils. Unlike EPA and DHA from fish, ALA therefore comes from plant sources.
ALA is an essential fatty acid. This means your body cannot produce it itself and you need to get it through your diet. You need it for various processes in your body, from energy supply to producing other fatty acids.
The difference between ALA, EPA and DHA
Although ALA, EPA and DHA are all three omega-3 fatty acids, they work differently in your body. EPA and DHA are long-chain omega-3 fatty acids that can be used directly. You find them mainly in oily fish and algae. Be sure to check out the blog about EPA and DHA if you are curious about these fatty acids.
ALA is a short-chain omega-3 fatty acid. Your body can convert ALA into EPA and then into DHA, but this process is very inefficient. Only 5-10% of ALA is converted into EPA and even less, around 2-5%, becomes DHA. This means you need a lot of ALA omega-3 to get enough EPA and DHA.
Why does ALA get less attention?
Conversations about omega-3 often focus on EPA and DHA. These fatty acids are good for the heart* and DHA is good for the brain*. DHA also contributes to the maintenance of normal vision*. These claims are directly linked to what people look to omega-3 for: heart, brain and eyes.
For ALA, the health claims are different: ALA contributes to the maintenance of normal blood cholesterol levels*. This is an important effect, but it gets less of the spotlight than the well-known benefits of EPA and DHA. Want to read more about cholesterol? Then read Can omega 3 lower your cholesterol? The facts at a glance
The inefficient conversion also plays a role. Because your body only converts a small part of ALA into EPA and DHA, the focus is often on the direct sources of these fatty acids.
Where is ALA found?
Want to get more ALA? These plant sources are valuable in a healthy diet. They provide not only ALA, but also fiber, minerals and other healthy nutrients.
- Flaxseed and flaxseed oil contain a lot of ALA. One tablespoon of flaxseed oil already provides over 7 grams of ALA. Easy to add to smoothies or drizzle over salads.
- Chia seed is packed with this omega-3 fatty acid. You can easily mix it into your yogurt, oatmeal or smoothie.
- Walnuts are another great source and tasty as a snack or in your yogurt. A handful a day already provides a good amount of ALA.
- Rapeseed oil also contains ALA and is suitable for cooking. This oil also has a better omega-6/omega-3 ratio than sunflower oil.
- Hemp seed also deserves a place on this list. These small seeds contain ALA and naturally bring along other fatty acids as well, such as omega-6 and omega-9. A nice way to add some extra variety to your fatty acid profile.
ALA for vegetarians and vegans
If you do not eat fish, ALA omega-3 is often your main source. Vegetarians and vegans can choose flaxseed, chia seed and walnuts to get ALA. But because the conversion to EPA and DHA is so inefficient, this may not be enough.
Fortunately, there are now plant-based alternatives for EPA and DHA as well. Algae oil contains EPA and DHA directly, without any fish involved. Fish, after all, also get their omega-3 from algae in their food chain. By using algae oil directly, you skip this intermediate step.
The complete fatty acid profile: the two linolenic acids
A healthy fatty acid profile is not just about omega-3. It is also about the ratio between different fats. Omega-6 fatty acids, for example, are essential too, but in the Western diet we often get too much omega-6 compared to omega-3.
The ideal ratio between omega-6 and omega-3 lies between 1:1 and 4:1. In practice, for many people this ratio is closer to 15:1 or even 20:1. This is due to the abundance of vegetable oils rich in omega-6, such as sunflower oil and soybean oil.
How do you create balance?
To achieve a better balance, you can do two things. First: increase your omega-3 intake by eating more oily fish or using a supplement. Second: reduce your omega-6 intake by using fewer refined vegetable oils.
Choose oils with a better ratio, such as olive oil or rapeseed oil. Limit products containing sunflower oil, soybean oil or corn oil. These are often hidden in ready-made meals, cookies and other processed products.
Combining ALA and EPA/DHA
In an ideal diet, you combine different omega-3 sources. ALA from plant sources such as walnuts, flaxseed and hemp seed, and EPA and DHA from oily fish or omega-3 supplements.
At Arctic Blue we have plant-based algae oil with EPA and DHA. You can combine this with ALA-rich foods for a more complete omega-3 profile. In some formulas we also deliberately choose a combination of algae oil with plant oils, such as flaxseed oil or hemp seed oil. This way you combine direct EPA and DHA with plant-based ALA.
Choose your omega-3 sources consciously
A complete fatty acid profile consists of more than just ALA (alpha-linolenic acid). By consciously choosing different omega-3 sources, both plant-based and from fish or algae, you give your body the best support. Make sure you get enough of all three omega-3 fatty acids, adjust your diet or use the product finder to discover which omega-3 source best suits your situation.
Why we at Arctic Blue choose a combination of all three omega-3 fatty acids
ALA may not be the best-known omega-3 fatty acid, but that certainly does not make it unimportant. ALA also suits anyone who wants to be more conscious about nutrition.
That is why, at Arctic Blue, we worked together with our nutritional scientists on a smart combination. In addition to the important omega-3 fatty acids EPA and DHA, we also wanted to give ALA a place. This is how our algae oil with flaxseed oil came about: plant-based EPA and DHA from algae, combined with ALA from flaxseed oil.
We also have a variant with vitamin D and hemp seed oil. Hemp seed oil naturally contains ALA and other plant fatty acids, making it a great fit within a complete fatty acid profile.
These products are not only plant-based and natural, but also really tasty. Add them to your yogurt for a mindful start to your day, or take a spoonful in the evening after dinner.
To make it easier to make omega-3 part of your daily routine, we offer flexible subscriptions. That way you do not have to keep thinking about it and you build consistency more easily.
*Approved health claims from the EFSA. The beneficial effect for the heart and brain function is obtained with a daily intake of 250 mg of EPA and DHA. The beneficial effect of ALA on cholesterol is obtained with a daily intake of 2 grams of ALA.
