Alpha-linolenic acid (ALA) - EPA, DHA, plant sources & benefits

Alpha-linolenic acid (ALA) is a plant-based omega-3 fatty acid and one of the main sources of vegan omega-3.

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Alpha-linolenic acid (ALA) is a plant-based omega-3 fatty acid and one of the main sources of vegan omega-3.

As the human body cannot produce ALA itself, dietary intake is essential. The best plant-based sources of omega-3 include chia seeds, linseed, hemp seeds and walnuts. These contain plenty of ALA and are therefore essential for people who want to integrate vegan omega-3 into their diet.

ALA is particularly valuable for vegans and vegetarians because the body can convert ALA into small amounts of the more active omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These two omega-3 fatty acids are essential for heart health, the brain and the eyes. Unfortunately, the conversion rate of ALA to EPA and DHA is low, which is why many people who want to take vegan omega-3 rely on a combination of plant-based omega-3-rich foods and vegan omega-3 supplements such as algae oil.

Regular intake of ALA through vegan omega-3 can help meet omega-3 needs. It helps to secure the omega-3 fatty acids that are important for numerous functions in the body. ALA also has an anti-inflammatory effect and supports cardiovascular health. A lackage of omega-3 fatty acids could lead to long-term health problems.

For a good intake of vegan omega-3, the ratio of omega-6 to omega-3 in the diet should also be taken into account. Omega-6 fatty acids, which are often found in sunflower oil or corn oil, can block the conversion of ALA to EPA and DHA. A balanced omega-3 and omega-6 intake can support the conversion and optimise the effect of vegan omega-3.

Vegan omega-3 not only makes sense for health reasons, but also from an environmental perspective: algae oil, a direct source of EPA and DHA, is a sustainable alternative to fish oil and helps to protect the oceans.