Alpha-linolenic acid (ALA)

ALA from flaxseed has been shown to reduce inflammatory markers (CRP, IL-6) and improve lipid profiles in multiple clinical trials. Conversion to EPA is approximately 5-10% and to DHA is less than 1% in humans. Epidemiological studies associate higher ALA intake with reduced cardiovascular mortality. The FLAX-PAD trial demonstrated significant blood pressure reduction with daily flaxseed consumption.

Perilla seed oil contains 54–64% ALA, making it one of the richest plant sources. A 12-month RCT in Japanese subjects (n=60) showed perilla seed oil supplementation significantly increased EPA levels in red blood cell membranes and reduced inflammatory markers vs soybean oil control (Narisawa et al., 2005). Population studies associate higher ALA intake with reduced cardiovascular risk. Conversion efficiency of ALA to EPA/DHA is limited (~5–10% to EPA, <1% to DHA) in humans.