Alpha-linolenic acid (omega-3)
What it is and what it does
- Alpha-linolenic acid (ALA) is the parent fatty acid of the omega-3 (n-3) family; it has 18 carbon atoms and three double bonds. (FAO (2010). Fats and fatty acids in human nutrition: Report of an expert consultation (Joint FAO/WHO, Geneva, 10-14 November 2008). FAO Food and Nutrition Paper 91)
- Omega-3 fatty acids have a double bond three carbons from the methyl end of the chain. (NIH Office of Dietary Supplements. Omega-3 Fatty Acids Fact Sheet for Health Professionals (updated 2025-08-22))
- ALA and linoleic acid are essential fatty acids: they must come from the diet. (NIH Office of Dietary Supplements. Omega-3 Fatty Acids Fact Sheet for Health Professionals (updated 2025-08-22))
- Omega-3 fatty acids are part of the phospholipids that build cell membranes. (NIH Office of Dietary Supplements. Omega-3 Fatty Acids Fact Sheet for Health Professionals (updated 2025-08-22))
- Omega-3 and omega-6 fatty acids compete for the same enzymes, so ALA and linoleic acid each slow the other's metabolism. (NIH Office of Dietary Supplements. Omega-3 Fatty Acids Fact Sheet for Health Professionals (updated 2025-08-22))
Why it matters
- For vegetarians, ICMR-NIN names getting enough long-chain n-3 fatty acids (and vitamin B12) a challenge. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- ALA is much less abundant in usual diets than linoleic acid. (FAO (2010). Fats and fatty acids in human nutrition: Report of an expert consultation (Joint FAO/WHO, Geneva, 10-14 November 2008). FAO Food and Nutrition Paper 91)
- Too little: a deficiency of essential fatty acids (omega-3 or omega-6) can cause rough, scaly skin and dermatitis. (NIH Office of Dietary Supplements. Omega-3 Fatty Acids Fact Sheet for Health Professionals (updated 2025-08-22))
- Too much: EFSA found no convincing evidence that ALA intake harms health. (EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water)
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adults (also pregnancy and lactation) | 0.5-1 % of energy | AMDR for n-3 PUFA | ICMR-NIN 2020 |
| Diet (ratio) | 5-10 : 1 n-6 : n-3 | Desirable ratio (AMDR footnote) | ICMR-NIN 2020 |
| Adults (2000 kcal diet) | minimum 0.6-1.2 (about 2.2 g) % of energy per day (n-3 PUFA) | Minimum requirement (DGI) | ICMR-NIN (DGI 2024) |
| Men 14 years and older | 1.6 g/day (as ALA) | Adequate Intake | US NASEM via NIH ODS (not an Indian value) |
| Women 14 years and older (pregnancy 1.4 g; lactation 1.3 g) | 1.1 g/day (as ALA) | Adequate Intake | US NASEM via NIH ODS (not an Indian value) |
| Adults | 0.5 % of energy (alpha-linolenic acid) | Adequate Intake (no UL set) | EFSA (EU, not an Indian value) |
India’s own figure (ICMR-NIN 2020) comes first. Figures from other bodies are shown only where they help, and say whose they are.
Sources: ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020; ICMR-NIN. Dietary Guidelines for Indians 2024; NIH Office of Dietary Supplements. Omega-3 Fatty Acids Fact Sheet for Health Professionals (updated 2025-08-22); EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Alpha-linolenic acid (C18:3, omega-3) | ||
| Teff | 0.135 g | USDA FDC 169747 |
| Fonio | 0.1 g | FAO WAFCT 2019 |
| Quinoa | 204 mg | IFCT A009 |
| Bajra (pearl millet) | 140 mg | IFCT A003 |
| Ragi (finger millet) | 68.58 mg | IFCT A010 |
| Little millet | 47.2 mg | IFCT A016 |
| Rajgira (amaranth) | 43.03 mg | IFCT A002 |
| Kodo millet | 21.02 mg | IFCT A017 |
| Jowar (sorghum) | 16.54 mg | IFCT A005 |
| Linolenic acids (C18:3, total) | ||
| Teff | 0.135 g | USDA FDC 169747 |
| Proso millet | 0.118 g | USDA FDC 169702 |
| Kuttu (buckwheat) | 0.078 g | USDA FDC 170286 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Omega-3 fats are absorbed efficiently, about 95%, similar to other dietary fats. (NIH Office of Dietary Supplements. Omega-3 Fatty Acids Fact Sheet for Health Professionals (updated 2025-08-22))
- Repeatedly heating vegetable oils oxidises their polyunsaturated fatty acids (which include ALA), producing harmful compounds. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- n-3 fatty acids are found in walnuts, flax seeds, chia seeds, soyabean, fenugreek seeds, mustard and leafy vegetables. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Plant oils with ALA include flaxseed (linseed), soybean and canola oils; chia seeds and walnuts also contain ALA. (NIH Office of Dietary Supplements. Omega-3 Fatty Acids Fact Sheet for Health Professionals (updated 2025-08-22))
- FAO's table of n-3 fatty acids names flaxseed, perilla, canola and soybean oils for ALA. (FAO (2010). Fats and fatty acids in human nutrition: Report of an expert consultation (Joint FAO/WHO, Geneva, 10-14 November 2008). FAO Food and Nutrition Paper 91)