α-Linolenic Acid
What it is · too little · too much · daily reference values by country
For reference only. This is not a diagnosis or a prescription. If you have concerns, talk to a doctor or pharmacist.
What it is
- Alpha-linolenic acid, together with linoleic acid, is an essential fatty acid that the body cannot make, and each is converted into other fatty acids that serve many functions, such as brain and vision development and maintaining skin and reproductive function. (Korea Ministry of Health and Welfare · Korean Nutrition Society)
- Alpha-linolenic acid (ALA) is a type of omega-3 polyunsaturated fatty acid (PUFA) of vegetable origin that must be obtained through the diet. It is the parent compound of long-chain omega-3 fatty acids in the body. (European Food Safety Authority)
Getting too little
- A lack of linoleic acid and alpha-linolenic acid can lead to dry skin, poor growth, and reduced vision function. (Korea Ministry of Health and Welfare · Korean Nutrition Society)
- Deficiency in ALA may result in scaly skin, dermatitis, and reduced growth. (European Food Safety Authority)
Getting too much
- Mild side effects such as diarrhea, taste changes, and a tendency to bleed have been reported with omega-3 fatty acids taken as supplements, and the scientific evidence on safety with long-term use has not been clearly established. (Korea Ministry of Health and Welfare · Korean Nutrition Society)
Daily reference values by country
Korea · US · EU — tap to open
These tables are daily reference values for healthy people. Numbers in the text above are a different kind of value, and you cannot diagnose yourself from them. How to read RDA, AI and UL
Korea — 2025 Dietary Reference Intakes for Koreans (Ministry of Health and Welfare)
| Group | AI |
|---|---|
| 0–5 months | 0.4 g |
| 6–11 months | 0.6 g |
| 1–2 years | 0.6 g |
| 3–5 years | 0.6 g |
| Male · 6–8 years | 0.8 g |
| Male · 9–11 years | 1 g |
| Male · 12–14 years | 1.2 g |
| Male · 15–18 years | 1.3 g |
| Male · 19–29 years | 1.2 g |
| Male · 30–49 years | 1.2 g |
| Male · 50–64 years | 1 g |
| Male · 65–74 years | 0.8 g |
| Male · 75+ years | 0.6 g |
| Female · 6–8 years | 0.7 g |
| Female · 9–11 years | 0.8 g |
| Female · 12–14 years | 0.9 g |
| Female · 15–18 years | 0.8 g |
| Female · 19–29 years | 0.9 g |
| Female · 30–49 years | 0.9 g |
| Female · 50–64 years | 0.8 g |
| Female · 65–74 years | 0.5 g |
| Female · 75+ years | 0.4 g |
US — NASEM (National Academies)
| Group | AI |
|---|---|
| 0–6 months | 0.5 g |
| 7–12 months | 0.5 g |
| 1–3 years | 0.7 g |
| 4–8 years | 0.9 g |
| Male · 9–13 years | 1.2 g |
| Male · 14–18 years | 1.6 g |
| Male · 19–30 years | 1.6 g |
| Male · 31–50 years | 1.6 g |
| Male · 51–70 years | 1.6 g |
| Male · 71+ years | 1.6 g |
| Female · 9–13 years | 1 g |
| Female · 14–18 years | 1.1 g |
| Female · 19–30 years | 1.1 g |
| Female · 31–50 years | 1.1 g |
| Female · 51–70 years | 1.1 g |
| Female · 71+ years | 1.1 g |
| Pregnancy · 14–18 years | 1.4 g |
| Pregnancy · 19–30 years | 1.4 g |
| Pregnancy · 31–50 years | 1.4 g |
| Lactation · 14–18 years | 1.3 g |
| Lactation · 19–30 years | 1.3 g |
| Lactation · 31–50 years | 1.3 g |
EU — EFSA (European Food Safety Authority)
| Group | AI |
|---|---|
| 7–11 months | — |
| 1–1 years | — |
| 2–3 years | — |
| 4–17 years | — |
| 18+ years | — |
| Pregnancy · 18–60 years | — |
| Lactation · 18–60 years | — |
Sources
- EFSA DRV Finder (Dietary Reference Values) · checked 2026-10-07
- EFSA DRV Finder — nutrient descriptions · checked 2026-10-07
- EFSA Overview on Tolerable Upper Intake Levels (v11, August 2025) · checked 2026-10-07
- 2025 Dietary Reference Intakes for Koreans, Vol. 1: Energy and Macronutrients (Korean Ministry of Health and Welfare · The Korean Nutrition Society; in Korean) · checked 2026-10-07
- 2025 Dietary Reference Intakes for Koreans — summary tables (Korean Ministry of Health and Welfare · The Korean Nutrition Society; in Korean) · checked 2026-10-07
- NASEM Dietary Reference Intakes summary tables (Appendix J, 2019) · checked 2026-10-07
The sentences are plain-language summaries of official sources written by SuppleBoard. Each English sentence was checked against the source text by an AI reviewer before publishing. The agencies do not endorse this site. Published 2026-10-16.