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Supplemental ALA comes in a wide variety of doses: between 200 mg and 14 grams per day.
Dietary and supplement intake between 6 to 12 grams daily was linked to reduced markers of heart disease. Supplements of 3 g daily improved EPA levels.
ALA is readily converted to EPA, but the conversion to DHA is very inefficient.
Women convert ALA to EPA more efficiently than men. *
The following doses have been studied in scientific research:
BY MOUTH:
- For prevention of coronary heart disease and related events like chest pain or a heart attack: Approximately 1.2-2 grams per day from dietary sources seems to be associated with the greatest benefit.
- For prevention of a second heart attack or other second event in people with coronary heart disease: Approximately 1.6 grams per day as part of a Mediterranean diet appears to be beneficial.
The National Institute of Medicine has set Adequate Intake level for alpha-linolenic acid. Adequate Intake is a recommended average daily intake level. The amount varies with age: to 12 months, 1 gram/day; 1 to 3 years, 0.7 grams/day; 4 to 8 years, 0.9 grams/day; girls 9 to 13 years, 1.0 grams/day; boys 9 to 13 years, 1.2 grams/day; girls 14 and older, 1.1 grams/day; boys 14 and older, 1.6 grams/day; for women, 1.1 grams/day; for men, 1.6 grams/day; during pregnancy, 1.4 grams/day, and during breast feeding, 1.3 grams/day.
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