ALA (Alpha-linolenic acid)
Also known as ALA, Alpha-linolenic acid, 18:3 n-3
Alpha-linolenic acid (ALA) is the essential plant omega-3 fat, meaning the body cannot make it and must get it from food. It is found in flaxseed, chia, walnuts, and canola oil, and the body can partly convert it into the longer-chain omega-3s EPA and DHA.
Why it matters
What it does in your body
- Essential omega-3 the body cannot make
- Raw material for making EPA and DHA
- Supports heart health
- Component of cell membranes
Intake guidance
How much you need
The IOM sets an Adequate Intake of 1.6 g/day for men and 1.1 g/day for women. One tablespoon of ground flaxseed or an ounce of walnuts covers this, so meeting the target from plants is easy.
What affects it
What affects your intake
Conversion to EPA and DHA
The body converts only a small percentage of ALA into EPA and DHA, so ALA does not fully replace fish-derived omega-3.
Plant sources
Flaxseed, chia, hemp, walnuts, and canola oil are the richest ALA sources.
Grinding flaxseed
Whole flaxseeds pass through undigested, so grinding them makes the ALA available.
In practice
Good to know
Good to know: ALA is the vegan-friendly omega-3, but because the body converts it to EPA and DHA inefficiently, plant eaters who want reliable long-chain omega-3 often add algae oil. Still, hitting the ALA target is simple and worthwhile, and ground flaxseed or chia in a smoothie does the job.
Where to get it
Best food sources
The bottom line
ALA is the essential plant omega-3, easily met with flax, chia, or walnuts. It only partly converts to EPA and DHA, so fish or algae oil still matter for those.
Track ala (alpha-linolenic acid) automatically
ALA (Alpha-linolenic acid) is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The classification, roles, and guidance on this page come from the references below, drawing on the Institute of Medicine (now the National Academies) Dietary Reference Intakes and reputable nutrition science.
- Institute of Medicine (2005), Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- NIH Office of Dietary Supplements, Omega-3 Fatty Acids Fact Sheet for Health Professionals
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.