Supplement

Alpha-Linolenic Acid (ALA)

Alpha-linolenic acid (ALA) is a plant-based omega-3 fat found in foods like flaxseed and walnuts, which the body uses for energy and can convert in small amounts into other omega-3s. People mostly look at it for blood pressure in those with obesity, and studies there found mixed results, though the evidence is moderate. Beyond that, research found no clear difference for blood sugar in type 2 diabetes, HDL cholesterol, or death from any cause, and that evidence is very limited.

Sources: PMID 9028717

Updated 30 September 2026
How we grade
6 studies cited

Best evidence: Grade B
Conditions studied: 10
Outcomes: 62
Graded outcomes: 0208

Evidence by condition

Strong
Moderate
Limited
Very limited

10 conditions

Obesity

Obesity: outcomes studied for Alpha-Linolenic Acid (ALA)
Grade	Outcome	Effect	Studies	People
	Blood Pressure Mixed effect on blood pressure			689 people
	Triglycerides	Changes; see studies	3 studies	505 people
Studies that measured triglycerides Omega-3 fatty acids for the primary and secondary prevention of cardiovascular diseaseCochrane Database Syst Rev · PMID 32114706 Effects of α-linolenic acid intake on blood lipid profiles：a systematic review and meta-analysis of randomized controlled trialsCrit Rev Food Sci Nutr · PMID 32643951 Metabolic and endocrine effects of long-chain versus essential omega-3 polyunsaturated fatty acids in polycystic ovary syndromeMetabolism · PMID 21640360
	TNF-Alpha	Changes; see studies	2 studies	357 people
Studies that measured tnf-alpha Effect of dietary alpha-linolenic acid on blood inflammatory markers: a systematic review and meta-analysis of randomized controlled trials.Eur J Nutr · PMID 28275869 Effect of Alpha-Linolenic Acid Supplementation on Cardiovascular Disease Risk Profile in Individuals with Obesity or Overweight: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Adv Nutr · PMID 37778442
	C-Reactive Protein (CRP)	Changes; see studies		241 people
	High-density lipoprotein (HDL)	Improves (the measure goes up)		503 people
	Interleukin 6	Changes; see studies		303 people
	Low-density lipoprotein (LDL)	Changes; see studies		503 people
	Total cholesterol	Changes; see studies		544 people

Overweight

Overweight: outcomes studied for Alpha-Linolenic Acid (ALA)
Grade	Outcome	Effect	Studies	People
	Blood Pressure Mixed effect on blood pressure			689 people
	Triglycerides	Changes; see studies	3 studies	505 people
Studies that measured triglycerides Omega-3 fatty acids for the primary and secondary prevention of cardiovascular diseaseCochrane Database Syst Rev · PMID 32114706 Effects of α-linolenic acid intake on blood lipid profiles：a systematic review and meta-analysis of randomized controlled trialsCrit Rev Food Sci Nutr · PMID 32643951 Metabolic and endocrine effects of long-chain versus essential omega-3 polyunsaturated fatty acids in polycystic ovary syndromeMetabolism · PMID 21640360
	TNF-Alpha	Changes; see studies	2 studies	357 people
Studies that measured tnf-alpha Effect of dietary alpha-linolenic acid on blood inflammatory markers: a systematic review and meta-analysis of randomized controlled trials.Eur J Nutr · PMID 28275869 Effect of Alpha-Linolenic Acid Supplementation on Cardiovascular Disease Risk Profile in Individuals with Obesity or Overweight: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Adv Nutr · PMID 37778442
	C-Reactive Protein (CRP)	Changes; see studies		241 people
	High-density lipoprotein (HDL)	Improves (the measure goes up)		503 people
	Interleukin 6	Changes; see studies		303 people
	Low-density lipoprotein (LDL)	Changes; see studies		503 people
	Total cholesterol	Changes; see studies		544 people

Type 2 Diabetes

Blood glucose
Glucagon
Triglycerides: changes; see studies

Type 2 Diabetes: outcomes studied for Alpha-Linolenic Acid (ALA)
Grade	Outcome	Effect	Size	Studies	People
	Blood glucose No effect on blood glucose		NoneNo effect	1 study	18,282 people
Studies that measured blood glucose Effect of omega 3 fatty acid on plasma lipids, cholesterol and lipoprotein fatty acid content in NIDDM patientsDiabetologia · PMID 9028717
	Glucagon No effect on glucagon		NoneNo effect		28 people
	Triglycerides	Changes; see studies		3 studies	39 people
Studies that measured triglycerides Omega-3 fatty acids for the primary and secondary prevention of cardiovascular diseaseCochrane Database Syst Rev · PMID 32114706 Effects of α-linolenic acid intake on blood lipid profiles：a systematic review and meta-analysis of randomized controlled trialsCrit Rev Food Sci Nutr · PMID 32643951 Metabolic and endocrine effects of long-chain versus essential omega-3 polyunsaturated fatty acids in polycystic ovary syndromeMetabolism · PMID 21640360
	HbA1c	Changes; see studies		2 studies	178 people
Studies that measured hba1c Omega-3, omega-6, and total dietary polyunsaturated fat for prevention and treatment of type 2 diabetes mellitus: systematic review and meta-analysis of randomised controlled trials.BMJ · PMID 31434641 A comparison of the effects of n-3 fatty acids from linseed oil and fish oil in well-controlled type II diabetesDiabetes Care · PMID 8732710
	High-density lipoprotein (HDL)	Improves (the measure goes up)			39 people
	Insulin	Changes; see studies			469 people
	Insulin Resistance	Changes; see studies			469 people
	Low-density lipoprotein (LDL)	Changes; see studies			39 people
	Total cholesterol	Changes; see studies			39 people
	Type 2 Diabetes Incidence	Changes; see studies			18,243 people

Metabolic Health

Blood glucose

Metabolic Health: outcomes studied for Alpha-Linolenic Acid (ALA)
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Blood glucose No effect on blood glucose		NoneNo effect	1 study	18,243 people
Studies that measured blood glucose Effect of omega 3 fatty acid on plasma lipids, cholesterol and lipoprotein fatty acid content in NIDDM patientsDiabetologia · PMID 9028717

General Cardiovascular Health

All-Cause Mortality

General Cardiovascular Health: outcomes studied for Alpha-Linolenic Acid (ALA)
Grade	Outcome	Effect	Size	Studies	People	Studies list
	All-Cause Mortality No effect on all-cause mortality		NoneNo effect		19,327 people

Cardiovascular Disease

All-Cause Mortality
Triglycerides: changes; see studies
Body Mass Index (BMI): changes; see studies

Cardiovascular Disease: outcomes studied for Alpha-Linolenic Acid (ALA)
Grade	Outcome	Effect	Size	Studies	People
	All-Cause Mortality No effect on all-cause mortality		NoneNo effect		19,327 people
	Triglycerides	Changes; see studies		3 studies	1,776 people
Studies that measured triglycerides Omega-3 fatty acids for the primary and secondary prevention of cardiovascular diseaseCochrane Database Syst Rev · PMID 32114706 Effects of α-linolenic acid intake on blood lipid profiles：a systematic review and meta-analysis of randomized controlled trialsCrit Rev Food Sci Nutr · PMID 32643951 Metabolic and endocrine effects of long-chain versus essential omega-3 polyunsaturated fatty acids in polycystic ovary syndromeMetabolism · PMID 21640360
	Body Mass Index (BMI)	Changes; see studies			1,581 people
	Cardiovascular Disease Mortality	Changes; see studies			18,619 people
	Coronary Artery Disease Risk	Changes; see studies			19,061 people
	Heart Arrhythmias	Changes; see studies			4,912 people
	High-density lipoprotein (HDL)	Improves (the measure goes up)			1,776 people
	Low-density lipoprotein (LDL)	Changes; see studies			2,201 people
	Major Adverse Cardiac Events	Changes; see studies			110 people
	Total cholesterol	Changes; see studies			2,164 people

Dyslipidemia

High-density lipoprotein (HDL)
Triglycerides: changes; see studies
Low-density lipoprotein (LDL): changes; see studies

Dyslipidemia: outcomes studied for Alpha-Linolenic Acid (ALA)
Grade	Outcome	Effect	Size	Studies	People
	High-density lipoprotein (HDL) No effect on HDL cholesterol		NoneNo effect		2,640 people
	Triglycerides	Changes; see studies		3 studies	2,630 people
Studies that measured triglycerides Omega-3 fatty acids for the primary and secondary prevention of cardiovascular diseaseCochrane Database Syst Rev · PMID 32114706 Effects of α-linolenic acid intake on blood lipid profiles：a systematic review and meta-analysis of randomized controlled trialsCrit Rev Food Sci Nutr · PMID 32643951 Metabolic and endocrine effects of long-chain versus essential omega-3 polyunsaturated fatty acids in polycystic ovary syndromeMetabolism · PMID 21640360
	Low-density lipoprotein (LDL)	Changes; see studies			2,640 people
	Total cholesterol	Changes; see studies			2,630 people
	Total-/HDL-cholesterol ratio	Changes; see studies			726 people
	vLDL-C	Changes; see studies			337 people

Polycystic Ovary Syndrome (PCOS)

Adiponectin
Triglycerides: changes; see studies
HbA1c: changes; see studies

Polycystic Ovary Syndrome (PCOS): outcomes studied for Alpha-Linolenic Acid (ALA)
Grade	Outcome	Effect	Size	Studies	People
	Adiponectin No effect on adiponectin		NoneNo effect		51 people
	Triglycerides	Changes; see studies		3 studies	51 people
Studies that measured triglycerides Omega-3 fatty acids for the primary and secondary prevention of cardiovascular diseaseCochrane Database Syst Rev · PMID 32114706 Effects of α-linolenic acid intake on blood lipid profiles：a systematic review and meta-analysis of randomized controlled trialsCrit Rev Food Sci Nutr · PMID 32643951 Metabolic and endocrine effects of long-chain versus essential omega-3 polyunsaturated fatty acids in polycystic ovary syndromeMetabolism · PMID 21640360
	HbA1c	Changes; see studies		2 studies	51 people
Studies that measured hba1c Omega-3, omega-6, and total dietary polyunsaturated fat for prevention and treatment of type 2 diabetes mellitus: systematic review and meta-analysis of randomised controlled trials.BMJ · PMID 31434641 A comparison of the effects of n-3 fatty acids from linseed oil and fish oil in well-controlled type II diabetesDiabetes Care · PMID 8732710
	Blood glucose	Changes; see studies		1 study	51 people
Studies that measured blood glucose Effect of omega 3 fatty acid on plasma lipids, cholesterol and lipoprotein fatty acid content in NIDDM patientsDiabetologia · PMID 9028717
	Apolipoprotein B	Changes; see studies			51 people
	C-Reactive Protein (CRP)	Changes; see studies			51 people
	High-density lipoprotein (HDL)	Improves (the measure goes up)			51 people
	Insulin	Changes; see studies			51 people
	Insulin Resistance	Changes; see studies			51 people
	Leptin	Improves (the measure goes up)			51 people
	Low-density lipoprotein (LDL)	Changes; see studies			51 people
	Total cholesterol	Changes; see studies			51 people

Immune Health

B Cell Count
Oxidative Stress Biomarkers: changes; see studies
Natural Killer Cell Activity: improves

Immune Health: outcomes studied for Alpha-Linolenic Acid (ALA)
Grade	Outcome	Effect	Size	Studies	People
	B Cell Count No effect on B cell count		NoneNo effect		46 people
	Oxidative Stress Biomarkers	Changes; see studies		1 study	46 people
Studies that measured oxidative stress biomarkers Dietary supplementation with eicosapentaenoic acid, but not with other long-chain n-3 or n-6 polyunsaturated fatty acids, decreases natural killer cell activity in healthy subjects aged >55 yAm J Clin Nutr · PMID 11237929
	Natural Killer Cell Activity	Improves (the measure goes up)			46 people
	Natural Killer Cell Content	Improves (the measure goes up)			46 people
	T Cell Count	Improves (the measure goes up)			46 people

Migraine Headache

Migraine Frequency: changes; see studies

Migraine Headache: outcomes studied for Alpha-Linolenic Acid (ALA)
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Migraine Frequency	Changes; see studies		1 study	80 people
Studies that measured migraine frequency The effects of concurrent alpha-linolenic acid, L-carnitine supplementation on clinical symptoms, mental health, and quality of life in women with migraine: a randomized, triple-blind, placebo-controlled trial.Nutr J · PMID 40082970

Key findings

Blood PressureObesity
Blood glucoseType 2 Diabetes
GlucagonType 2 Diabetes

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Third-party tested Alpha-Linolenic Acid (ALA) products, in the forms the graded studies used where we can match them.

Grade B

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Studies cited

6 studies from PubMed

Omega-3 fatty acids for the primary and secondary prevention of cardiovascular diseaseCochrane Database Syst Rev · PMID 32114706
Effects of α-linolenic acid intake on blood lipid profiles：a systematic review and meta-analysis of randomized controlled trialsCrit Rev Food Sci Nutr · PMID 32643951
Effect of dietary alpha-linolenic acid on blood inflammatory markers: a systematic review and meta-analysis of randomized controlled trials.Eur J Nutr · PMID 28275869
Omega-3, omega-6, and total dietary polyunsaturated fat for prevention and treatment of type 2 diabetes mellitus: systematic review and meta-analysis of randomised controlled trials.BMJ · PMID 31434641
Effect of Alpha-Linolenic Acid Supplementation on Cardiovascular Disease Risk Profile in Individuals with Obesity or Overweight: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Adv Nutr · PMID 37778442
The effects of concurrent alpha-linolenic acid, L-carnitine supplementation on clinical symptoms, mental health, and quality of life in women with migraine: a randomized, triple-blind, placebo-controlled trial.Nutr J · PMID 40082970

Evidence by condition

General Cardiovascular Health

Key findings

Shop the evidence-backed picks

Studies cited

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