Linolenic Acids

fatty-acid

Best with a meal

What is it

Linolenic acids are a family of polyunsaturated fatty acids including alpha-linolenic acid (ALA, omega-3, found in flax and chia), gamma-linolenic acid (GLA, omega-6, found in evening primrose and borage oil), and stearidonic acid (SDA, omega-3). Each has distinct biological roles despite similar names.

Evidence for 4 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Essential fatty acid status (ALA)

Strong Evidence

ALA is required to meet essential fatty acid needs in the absence of fish/seafood EPA/DHA intake.

Rheumatoid arthritis (GLA)

Good Evidence

GLA from borage, evening primrose, or blackcurrant seed oil reduces joint tenderness and morning stiffness in RA at 1.4-2.8 g/day.

Atopic dermatitis (GLA)

Limited Evidence

Evening primrose oil for eczema has mixed evidence; some benefit reported in older trials, recent reviews more skeptical.

Cardiovascular (ALA conversion to EPA/DHA)

Limited Evidence

ALA provides some cardiovascular benefit but conversion to EPA/DHA is limited (5-15%); direct EPA/DHA is more effective.

How it works

Alpha-linolenic acid (ALA) is an essential omega-3 fatty acid the body cannot make; it must come from diet. Once consumed, ALA can be partially converted (poorly, at 5-15% in most adults) to EPA and DHA, the longer-chain omega-3s with stronger anti-inflammatory and brain-supportive effects. ALA itself supports membrane structure and has weak direct effects. Gamma-linolenic acid (GLA) is an omega-6 fatty acid the body produces from dietary linoleic acid via the delta-6-desaturase enzyme. Some people convert poorly due to genetics, age, or nutrient deficiencies (B6, magnesium, zinc), making dietary GLA potentially useful. GLA can be converted to prostaglandin E1, which has anti-inflammatory effects. Different linolenic acids serve different purposes. ALA for omega-3 status when fish isn't an option; GLA for inflammatory conditions like rheumatoid arthritis or eczema.

Dosage

ALA: Adequate Intake 1.1 g/day women, 1.6 g/day men. GLA: typical supplement doses 240-1,000 mg/day. Higher doses (2-3 g/day) used in clinical research for rheumatoid arthritis. No UL set.

When and how to take it

Take with meals containing some fat to enhance absorption (these are fat-soluble compounds). Time of day flexible. Divided doses may improve tolerability if GI upset occurs.

3 commercial forms

ALA from flaxseed oil

Highly concentrated ALA source.

Liquid form spoils quickly; refrigerate.

GLA from borage oil

Highest GLA concentration (~20%).

Most efficient GLA source.

GLA from evening primrose oil

Lower GLA content (~10%); requires more capsules.

Most studied historically; widely available.

Safety

Both ALA and GLA are generally well tolerated. GI upset is most common. Higher doses may slightly increase bleeding risk by affecting platelet function. Rare seizure risk has been suggested with very high GLA doses in people with seizure disorders.

Who should be cautious

People on blood thinners should consult physician before high-dose use. Stop 1-2 weeks before surgery. People with seizure disorders should use GLA cautiously. Pregnant and breastfeeding women can safely consume dietary amounts of ALA; GLA supplementation should be discussed with provider.

Interactions

May modestly increase bleeding with anticoagulants (warfarin, aspirin, clopidogrel) due to platelet effects. GLA may interact with phenothiazines (lowering seizure threshold). Generally compatible with most medications.

Food sources

Food	Amount	%DV
Flaxseed	1 tbsp (10g)	—
Chia seeds	1 oz (28g)	—
Walnuts	1 oz (28g)	—

Frequently asked questions

Are alpha-linolenic and gamma-linolenic the same?⌄

No. Despite similar names, ALA is omega-3 (from flax, chia, walnuts) and GLA is omega-6 (from borage, evening primrose). They have different metabolic roles.

Can I rely on ALA instead of fish oil?⌄

Only partially. Most people convert only 5-15% of ALA to EPA and less than 1% to DHA. If you want robust omega-3 effects, EPA/DHA from fish oil or algae oil are more reliable.

Is GLA worth taking for joint pain?⌄

For rheumatoid arthritis, moderate evidence supports GLA at 1.4+ g/day. For general joint pain, evidence is weaker; other interventions may be more effective.

How much ALA do I need?⌄

Adequate Intake is 1.1 g/day for women and 1.6 g/day for men. One tablespoon of ground flaxseed provides roughly 2.4 g.

References

Linolenic Acids on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link
Research on Linolenic Acids (PubMed search) — PubMed link

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.