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Alpha-Linolenic Acid Deficiency

Flaxseed Crispbread is Loaded with Alpha-Linolenic Acid.
Flaxseed Crispbread…Loads of Alpha-Linolenic Acid.

Contents

What Is Alpha-Linolenic Acid?

[dropcap]A[/dropcap]lpha-linolenic acid is an essential (need/can’t make) polyunsaturated omega-3 fatty acid that must be obtained in the diet. Alpha-linolenic acid is found in plant sources only.

Alpha-linolenic acid is required for normal brain function and nervous system health. It is an important building material for the eicosanoids.

Q: What are eicosanoids?

A: Eicosanoids are a large group of highly bioactive hormone-like substances including prostaglandins, leukotrienes, and thromboxanes that are involved in blood clotting, inflammation, and vasoconstriction (constriction of blood vessels).

Alpha-linolenic acid is a “parent” fatty acid because if sufficient amounts are present in the body, it can be used to produce both eicosapentanoic acid (EPA) and docosahexaenoic acid (DHA), two other critical omega-3 fatty acids.1 However, this conversion is limited. In healthy individuals, the conversion rate of ALA to EPA is less than 5 to 10% and ALA to DHA is only 2 to 5%.

Additionally, a deficient level of the mineral selenium can interfere with the conversion of alpha-linolenic acid into EPA and DHA. Also, folic acid supplement has been shown to increase omega-3 status and, conversely, to decrease omega-3 when folic acid is in deficient in animal models.

What Is Alpha-Linolenic Acid Deficiency?

  • Alpha-linolenic acid deficiency results when the level within cells is too low to meet metabolic needs of the body for this essential fatty acid.
  • Deficiency is characterized by these features:
  1. Impaired brain growth and function, contributing to a wide range of developmental and psychiatric conditions, reduced learning and behavioral changes.
  2. Altered metabolic functions contributing to lowered energy production, raised blood pressure, disturbed fluid imbalance, altered membrane lipid composition of blood vessels, neurologic disorders, increased blood clotting, and increased inflammatory responses.
  3. Impaired health of skin, nail, and conjunctiva.
  4. Tumor growth.

How Prevalent Is Alpha-Linolenic Acid Deficiency In Celiac Disease and/or Gluten Sensitivity?

Blood concentration of alpha-linolenic acid was found reduced in 45% of patients with celiac disease.2

What Are The Symptoms Of Alpha-Linolenic Acid Deficiency?

Alpha-linolenic acid deficiency is marked by these symptoms:

  • Blues leading to depression.
  • Dry eyes.
  • Excessive thirst.
  • Ear problems (tinnitus).
  • Elevated triglyceride blood levels.
  • Fatigue.
  • Impaired vision.
  • Inflammation.
  • Hypertension.
  • Memory problems.
  • Mental and behavioral disorders.
  • Mood swings.
  • Peripheral neuropathy causing burning, tingling or numbness in extremities.
  • Poor wound healing.
  • Short bleeding time (blood clots too rapidly).
  • Split fingernails.

How Does The Body Get Alpha-Linolenic Acid?

  • Alpha-linolenic acid must be obtained from the diet.
  • During fetal life, alpha-linolenic acid is provided by placental transfer from the mother.

What Does Alpha-Linolenic Acid Do In The Body?

  1. Required for producing energy in the body.
  2. Balances mood.
  3. Increases the fluidity, flexibility and permeability of cell membranes,
  4. Increases the number of receptors and the affinity of receptors to their substrates: hormones, growth factors, and proteins hormone synthesis;
  5. Needed for skin, nail and hair health.
  6. Needed for nerve transmission.
  7. Limits inflammation in response to injury or infection. As a component of lipoproteins and a precursor of leukotrienes and series 3 prostaglandins, alpha-linolenic acid reduces the production of aggressive inflammatory response cytokines by interfering with the conversion of arachidonic acid, which is an opposing omega-6 fatty acid. This process suppresses the activation of cytokines in the cell membrane.
  8. Inhibits abnormal plaque build-up in arteries. Alpha-linolenic acid exerts a specific preventive effect against atherosclerosis, cardiovascular heart disease and stroke caused by plaque build-up due to elevated blood levels of triglyceride and LDL (low densitiy lipoprotein). Alpha-linolenic acid lowers triglycerides by inhibiting very low density lipoprotein (VLDL) as a precursor for LDL, and apolipoprotein B-100 synthesis (a building block and carrier protein for lipoproteins), and by decreasing abnormal fat in the blood after meals.3,4
  9. Protects the epithelial barrier (surface) of skin and mucous membranes.
  10. Helps maintain normal blood pressure. Alpha-linolenic acid enhances the formation of vasodilator prostaglandins which act to relax blood vessels, acting as endogenous (self-made) anti-hypertensive agents.5

How Does Alpha-Linolenic Deficiency Develop In Celiac Disease and/or Gluten Sensitivity?

  • Alpha-linolenic acid deficiency in celiac disease results from malabsorption and
  • Lack of necessary vitamin and mineral co-factors, including zinc, magnesium, manganese, and vitamin B3, vitamin B6 and vitamin C.

Does Alpha-Linolenic Deficiency Respond To Gluten Free-Diet?

Yes. Alpha-linolenic acid responds to gluten free diet containing adequate alpha-linolenic acid. Supplementation is suggested.6

Another reason to eat a diet rich in alpha-linolenic acid is that quantity  improves the conversion rates to EPA and DHA when needed because the involvement of the same enzymes in the synthesis of the two fatty acid families (omega-3 vs. omega-6) leads to strong metabolic competition between them.7

6 Steps To Correct Alpha-Linolenic Acid Deficiency:

  • [dropcap]1[/dropcap]Meet, or Exceed the the AI (Adequate Intake) Requirement for Alpha-Linolenic Acid in milligrams (mg) per day:

[box type=”success” ]1.6 grams (1600 mg) per day in men and 1.1 grams (1100 mg) per day in women.8[/box]

  • [dropcap]2[/dropcap]Diet – Include Food Sources Richest in Alpha-Linolenic Acid:

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Richest Plant Sources:

  • Flaxseeds, flaxseed meal and cold-pressed flaxseed oil.
  • Chia seeds (ground).
  • Hemp seeds (ground) and cold-pressed hemp oil.

Very Good Plant Sources:

  • Walnuts.
  • Red and black current seeds.

Good Plant Sources:

  • Soybeans and Unrefined Soybean oil (only use non-GMO because 50% are genetically modified).
  • Cold-pressed Canola oil (only use unrefined that is non-GMO).
  • Butternuts.
  • Dark green vegetable leaves.9 Especially high is watercress having 372 mg/100 grams compared to 44 mg/100 grams in Chinese cabbage.10
  • Purslane (a common garden weed that is mixed into salads).
  • Mint leaves.[/box]
  • [dropcap]3[/dropcap] Diet – Avoid, Limit, or Eat At A Different Meal These Foods That Deplete or Interfere With Absorption:

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  • Alcoholic drinks.
  • Deep fried foods fried in trans-fats.
  • Milk products.
  • Meat products.
  • These oils high in omega-6:  corn, grapeseed, safflower, sunflower, sesame. It would be best to cook with olive oil which is mainly omega-9 fatty acid and therefore neutral to omega-3 or omega-6.
  • These seeds high in omega-6: sunflower, pumpkin, sesame.

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[dropcap]4[/dropcap]Monitor Medications That Deplete, Interfere With Absorption, or Involve Other Interactions:

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Here are common medications that interact with alpha-linolenic acid (ALA). Ask your doctor or pharmacist about this possible adverse effect if you are taking any of the drugs listed below. Do not stop prescribed medications without supervision.

This is not a complete listing.

  • CHOLESTEROL LOWERING DRUGS – Fat binding medications like Colestid, Questran interfere with absorption of ALA.
  • BILE SEQUESTRANTS – Cholestyramine, colestipol interfere with absorption of ALA.
  • BLOOD-THINNING MEDICATIONS — Omega-3 fatty acids may increase the blood-thinning effects of warfarin (Coumadin), aspirin, or other blood-thinning medications, leading to the risk of increased bleeding. They should only be taken together under your doctor’s supervision.11  Includes Non-steroidal antiinflammatory drugs (NSAIDS) like Ibuprofen.

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  • [dropcap]5[/dropcap]Manage Nutritional Supplements to Obtain Alpha-Linolenic Acid:

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  • Alpha-linolenic acid is supplied in flax seed oil, current seed oil.

Caution: At high doses alpha-linolenic acid supplements can increase the risk of bleeding and hemorrhagic stroke. Do not use alpha-linolenic acid supplements if:

  • You are pregnant or breast-feeding.
  • You have prostate cancer or are at high risk for prostate cancer (e.g., father or brother with prostate cancer).12[/box]
  • [dropcap]6[/dropcap]Other Supplements That Deplete or Interfere With Absorption:

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  • Linoleic acid supplements that block the metabolism or conversion of alpha-linolenic acid to eicosinoids. Check with your pharmacist.[/box]

What Do Medical Research Studies Tell About  Alpha-Linolenic Acid Deficiency In Celiac Disease and/or Gluten Sensitivity?

RESEARCH STUDY SUMMARIES

“Change in the fatty acid pattern of erythrocyte membrane phospholipids after oral supplementation of specific fatty acids in patients with gastrointestinal diseases.” This study shows that incorporation of orally administered omega-3 fatty acids in patients with maldigestion and malabsorption may diminish inflammatory potential of the epithelial barrier (mucous membrane). The increases in alpha-linolenic acid and DHA, as well as, the conversion of alpha-linolenic acid to EPA is attributed to the supplementation of sufficient amounts of alpha-linolenic acid and DHA, respectively.13

“Disorders in lipid metabolism in patients with chronic diseases of the small intestine.” This study evaluating lipid (fat) metabolism in patients with celiac disease revealed a drop of serum total lipids, phospholipids, cholesterol, beta-lipoproteins, free fatty acids, and elevated triglycerides. Changes in fatty acid composition of blood serum were manifested by derangement of HUFA ratio. In all patients, there was low activity of the lipolytic blood enzymes, lipase and tributyrinase.14

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Sources:
  1. Richardson AJ. The importance of omega-3 fatty acids for behavior, cognition, and mood. Scandinavian Journal of Nutrition. 2003; 47(2):92-8 [↩]
  2. Krums LM, Pafenov AI, Ekisenina NI. Disorders in lipid metabolism in patients with chronic diseases of the small intestine. Klinicheskaia Meditsina. Nov 1990; 68(11):54-7. [↩]
  3. Kathleen Mahan and Sylvia Escott-Stump, ed. Krause’s Food, Nutrition & Diet Therapy, 10th Edition. Philadelphia, PA. USA: W.B. Saunders Company, 2000 [↩]
  4. Egert S, Kannenberg F, Somoza V, et al. Dietary alpha-linolenic acid, EPA, and DHA have differential effects on LDL fatty acid composition but similar effects on serum lipid profiles in normolipidemic humans. J Nutr. 2009;139:861–868. doi: 10.3945/jn.108.103861 [↩]
  5. Das N. Long chain polyunsaturated fatty acids interact with nitric oxide, superoxide anion, and transforming growth-B to prevent human essential hypertension. European Journal of Clinical Nutrition. 2004;58:195-203.)
  6. Inhibits tumor growth by limiting the production of prostaglandin E2, which suppresses immune responses. ((Kathleen Mahan and Sylvia Escott-Stump, ed. Krause’s Food, Nutrition & Diet Therapy, 10th Edition. Philadelphia, PA. USA: W.B. Saunders Company, 2000. [↩]
  7. Richardson AJ. The importance of omega-3 fatty acids for behavior, cognition, and mood. Scandinavian Journal of Nutrition. 2003;47(2):92-8 [↩]
  8. Katalin Fekete and Tamás Decsi* Long-Chain Polyunsaturated Fatty Acids in Inborn Errors of Metabolism. Nutrients. 2010 September; 2(9): 965–974. [↩]
  9. Institute of Medicine of the National Academies. Dietary Reference Intakes: energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. [↩]
  10. Kathleen Mahan and Sylvia Escott-Stump, ed. Krause’s Food, Nutrition & Diet Therapy, 10th Edition. Philadelphia, PA. USA: W.B. Saunders Company, 2000. [↩]
  11. Pereira C, Li D, Sinclair AJ. The alpha-linolenic acid content of green vegetables commonly available in Australia.Int J Vitam Nutr Res. 2001 Jul;71(4):223-8. [↩]
  12. Possible Interactions with: Alpha-Linolenic Acid (ALA) | University of Maryland Medical Center http://umm.edu/health/medical/altmed/supplement-interaction/possible-interactions-with-alphalinolenic-acid-ala#ixzz3HT7cshoK  [↩]
  13. http://www.medicinenet.com/alpha-linolenic_acid-page2/supplements-vitamins.htmaccessed 12/9/12 [↩]
  14. Siener R, Alteheld B, Terjung B, Junghans B, Bitterlich N, Stehle P, Metzner C. Change in the fatty acid pattern of erythrocyte membrane phospholipids after oral supplementation of specific fatty acids in patients with gastrointestinal diseases. Eur J Clin Nutr. 2010 Apr; 64(4):410-8. [↩]
  15. Krums LM, Pafenov AI, Ekisenina NI. Disorders in lipid metabolism in patients with chronic diseases of the small intestine. Klinicheskaia Meditsina. Nov 1990; 68(11):54-7. [↩]
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