June 9, 2005 – Although the efficacy of omega-3 fatty acids from marine sources is clearly established in preventing cardiovascular disorders, that of omega-3 from plant sources has not been studied as extensively. in this regard.
Nevertheless, the results of a recent synthesis1 indicate that alpha linolenic acid (ALA), a vegetable omega-3, could, like fish oils, help reduce the risk of suffering from cardiovascular disorders.
Dr Dariush Mozaffarian of Harvard Medical School reviewed 11 observational studies involving 205,671 subjects and 5 clinical trials involving 16,516 people.
The results of four of the observational studies did not establish a significant association between the consumption of ALA and the risk of suffering from cardiovascular disorders. On the other hand, in the other seven, a reduction in risk was observed varying from 15% to 77%.
In three of the clinical trials analyzed, a significant decrease in risk was reported (52% to 73%) while the results of two other trials showed no significant association.
It should be noted, however, that the two clinical trials which did not yield significant results had only covered a period of one year while the three positive trials lasted from two to twelve years. It is therefore possible that the protective effects of ALA may only be felt in the long term.
Dr Mozaffarian believes that while the effectiveness of ALA in preventing cardiovascular disorders is not as well demonstrated as that of fish oils, there is sufficient positive data to recommend consuming 2g to 3g per dose. day in order to benefit from its protective action.
Food sources of ALA include flax seeds and walnuts, as well as the oil obtained from them, as well as canola (rapeseed) and soybean oil. For example, ½ tsp. (2 mL) flaxseed oil or ¼ cup (60 mL) walnuts each provide about 1.3 g of ALA.
Pierre Lefrançois – PasseportSanté.net
1. Mozaffarian D. Does Alpha-linolenic acid intake reduce the risk of coronary heart disease? A review of the evidence. Alternative Therapies in Health and Medicine, Vol. 11, No3, United States, 2005.