on February 14, 2026
When it comes to nutrition, the term "Omega-3" is often used as a catch-all, but not all fats in this family are created equal. Alpha-Linolenic Acid (ALA) is the star of the show. Here is why ALA - specifically from flax oil - is in a league of its own and why you need to treat it with a bit of "special care."
The "Essential" Status: You Can’t Make It
ALA is the only essential omega-3. In the world of biology and nutrition, "essential" doesn't just mean important - it means mandatory. Your body is a master chemist, capable of synthesizing most of the fats it needs from other foods. However, it lacks the machinery to create ALA from scratch. If you don't eat it, you don't have it.
Because this plant-based omega-3 serves as the foundational building block for important omega-3s and is necessary for everything from skin health to heart function, it is a non-negotiable part of your diet.
The three Omega-3s: ALA, the Parent Molecule vs. EPA and DHA
You’ve likely heard of EPA and DHA (the "fish oil" omegas). While those are vital for brain health, ALA is their parent molecule. While EPA and DHA are "long-chain" derivatives, ALA is the only one classified as “Essential” because it is the foundational fat required for the structural integrity of every cell membrane and required to produce the other 2 omega-3s.
The Relationship: Your body can actually convert ALA into EPA and DHA. While the conversion rate can be low, ALA remains the only essential omega-3 because it is the starting point for the entire family.
The Difference: Think of ALA as the "raw material" and EPA/DHA as the "refined products." You need the raw material to keep the whole system running smoothly.
The Math: Why "Low Conversion" Isn’t a Dead End
Critics often state that plant-based omega-3s don’t convert efficiently into DHA. It is true that only a small percentage of ALA converts into DHA - typically between 1–5% - and a larger percentage converts into EPA. While that may sound low at first glance, it is often more than sufficient when intake levels are appropriate.
The key is volume.
Flaxseed oil is one of the richest natural sources of ALA, and flax-rich blends such as Udo’s 3•6•9 Oil provide a substantial amount of this essential omega-3 fatty acid. When consumed consistently, these oils supply the body with meaningful amounts of ALA — the raw material required for conversion into EPA and DHA.
Even at conservative conversion rates, a diet that includes adequate ALA can help the body generate physiologically relevant amounts of EPA and DHA. Most health organisations recommend approximately 250–500 mg per day of combined EPA and DHA for general wellbeing. When sufficient ALA is supplied through flax-rich oils, the body can convert what it requires to support normal biological functions.
The human body is remarkably adaptive. If provided with a consistent and adequate intake of ALA, it will convert what it needs to maintain balance. Rather than focusing solely on conversion percentages, it is helpful to consider the total ALA intake - because sufficient input supports meaningful output.
The takeaway: High-quality flax-rich oils such as Udo’s 3•6•9 provide ample ALA to support the body’s natural omega-3 conversion processes as part of a balanced diet.
ALA alone is just as critical
For the Heart
- Rhythm Regulation: ALA helps stabilize the electrical activity of the heart, reducing the risk of arrhythmias.
- Blood Flow: It promotes the production of nitric oxide, which helps blood vessels relax and widen (vasodilation), supporting healthy blood pressure.
- Arterial Health: It inhibits the production of pro-inflammatory cytokines, which are linked to atherosclerosis (hardening of the arteries).
For Animals
- Livestock: ALA-rich diets in cattle and poultry improve reproductive success and the nutrient profile of milk and eggs.
- Pets: For dogs and cats, ALA is the primary driver for "skin and coat" health. A deficiency often leads to "hot spots," brittle fur, and poor wound healing.
Symptoms of ALA Deficiency
Because ALA is a structural component of our cells, a shortage shows up in the "interfaces" of our body - the skin, the eyes, and the brain.
- Skin Issues: Persistent dry, scaly, or "chicken skin" (keratosis pilaris) particularly on the back of the arms.
- Dry Eyes: A lack of ALA affects the lipid layer of your tear film, leading to chronic irritation.
- Cognitive Fatigue: Brain fog or difficulty concentrating, as the brain is roughly 60% fat.
- Poor Wound Healing: Slow recovery from minor scrapes or bruises.
- Joint Stiffness: Increased systemic inflammation leading to "creaky" joints in the morning.
The "Diva" of Fats: Quality and Care are Everything
This is the most critical point for consumers: ALA is incredibly fragile. Unlike saturated fats (like coconut oil) or even monounsaturated fats (like olive oil), ALA has multiple "double bonds" in its chemical structure. This makes it highly susceptible to oxidation.
Some people suggest that it is easier to avoid the harm of damaged oils if we eat olive oil, which isn’t easily oxidized. That’s like avoiding spoiled food by eating only highly processed fake food. Yes, you are sure it isn’t rotten, but it also contains none of the nutrients your body needs, only calories. Olive Oil has calories, but no essential fatty acids.
Similarly, getting ALA from refined Canola Oil is useless: Most commercial oils are refined using high heat, bleached, and deodorized to extend shelf life. If you do this to flax oil, or any oil with ALA omega-3, you destroy the ALA.
The "Top Quality" Requirement
Because ALA cannot handle harsh processing, you must start with unrefined, cold-pressed, high-quality seeds. If the oil has no taste or has "paint-like" fumes, it is altered or oxidized and has lost its health benefits.
Pro tip: Always look for flax oil in the refrigerated section of the health food store, never on a room-temperature shelf under bright lights. If it’s not in a dark bottle in a fridge at the store, keep walking. While it can be at room temperature for up to a week in some packaging without alterations, long-term storage should be cold.
What to Avoid
Heat: Flax oil cannot be used for frying or sautéing. Never cook with it: Its smoke point is very low, and direct high heat creates toxic polymerization and turns this "healing" oil into a "damaged" oil.
Light/Oxygen: Flax oil must be stored in dark bottles and kept refrigerated. Don't leave the cap off: Exposure to air (oxygen) turns it rancid.
How to Take ALA: The Golden Rules
The "Smoothie Boost": Blend it into a protein shake or fruit smoothie. The fats will make the smoothie creamier and more satiating.
The Salad Finish: Use it as a base for salad dressing after the vegetables are chopped. Mix with lemon juice and herbs. The fats can help you get more antioxidant benefits from the salad or smoothie ingredients.
Drizzled on Grains: Add it to oatmeal, quinoa, or rice after it has been plated and cooled slightly.
About the Author: Dana Green Remedios is a triple-board certified Registered Holistic Nutritionist, transformational coach, Flora Product Specialist and healthy living spokesperson. She is a passionate educator who assists people to break through blocks to better mind, mood and menopause mastery. Her work has appeared on Well&Good, MindBodyGreen, Wellness on Purpose, and elsewhere, and hundreds of thousands of people have sought out her answers to nutrition questions on Quora.
