Anyone being advised to follow a healthier lifestyle will surely have been told that they need more EFA’s.  Wondering what on earth they are?

The simple facts are that essential Fatty Acids (EFAs) are necessary fats that humans cannot synthesize, and must be obtained through diet.

In technical terms EFAs are long-chain polyunsaturated fatty acids derived from linolenic, linoleic, and oleic acids.

There are two families of EFAs: Omega-3 and Omega-6.

• Alpha-linolenic acid (ALA)  = omega 3  = n-3
• Linoleic acid (LA) = omega 6  = n-6

Omega-9, which you may also have heard of is necessary yet “non-essential” because the body can manufacture a modest amount on its own, provided essential EFAs are present.

Omega-3 fatty acids are derived from Linolenic Acid, Omega-6 from Linoleic Acid, and Omega-9 from Oleic Acid.

Ok so why do we need them?  Here are just some of the great reasons why we need them.

• Increase energy, performance, and stamina
• EFA’s help regulate immune and inflammatory responses
• Lower the risk of cardiovascular disease
• Improve brain function: mood, intelligence , behaviour, and vision
• They are necessary to make the neurotransmitter serotonin. Depression and other brain diseases show decreased levels of Omega-3
• Helps in weight control
• Speed up the recovery and healing process
• EFA’s are necessary for cell growth and division
• Support healthy child development
• Improve digestion
• EFA’s have anti-fungal, anti-yeast, and anti-microbial properties, helping to protect against infections
• EFA’s help transport minerals that keep bones and teeth strong, helping to prevent osteoporosis
• Helps with PMS
• Great for maintaining skin, hair, and nails

If Omega 3 and 6 are provided in the diet they will go on to make other important essential fatty acids as shown in the table below:-

Long scary names….  The one that you will have most likely come across is GLA, which is commonly found in evening primrose oil.

Why we need them in a bit more depth…

A primary function of EFAs is the production of prostaglandins, which regulate body functions such as heart rate, blood pressure, blood clotting, fertility, conception, and play a role in immune function by regulating inflammation and encouraging the body to fight infection.

DGLA, EPA and DHA are converted into Prostaglandins as seen in the table below:-

EFAs support the cardiovascular, reproductive, immune, and nervous systems. The human body needs EFAs to manufacture and repair cell membranes, enabling the cells to obtain optimum nutrition and expel harmful waste products.

Essential Fatty Acids are also needed for proper growth in children, particularly for neural development and maturation of sensory systems, with male children having higher needs than females. Foetuses and breast-fed infants also require an adequate supply of EFAs through the mother’s dietary intake.

EFA’s help protect against breast and bowel cancer. “High intakes of fish oil may also protect against cancer of the breast, bowel and pancreas which are associated with obesity and excessive total fat intake”[i]

Omega 3’s may protect against peptic ulcers “by increasing the production of prostaglandins (a group of compounds, one function of which is to protect the lining of the alimentary canal)”[ii]

In Patrick Holfords book – Optimum Nutrition Bible, he cites research by a Professor Crawford that “has shown that essential fatty acid levels in infants correlates with their intellectual performance as children”[iii]

Some research suggests that omega-3 may help prevent heart disease through their ability to lower triglycerides and reduce blood clotting, as well as possibly preventing irregular heart beat and lowering blood pressure.

Dr Marilyn Glenville in her book Natural Solutions to Infertility[v] references essential fatty acids as having a “profound effect on every system of the body, including the reproductive system, and they are crucial for healthy hormone functioning”

She cites EFA for endometriosis and fibroids as having a positive effect on their symptoms.  Additionally goes on to say that in research sperm samples taken from men with good quality sperm contained higher levels of Prostaglandins.

And finally that EFA’s prevent blood clotting inappropriately where miscarriages have been linked to a clotting problem.

Sources of EFA’s

How much omega 3 and 6 should we take?

Research shows that we are eating far too much omega 6’s and should have a higher ratio of omega3 to 6.  Whilst there is no absolute figure it is generally accepted that you should have twice as many 3’s to 6’s.

EFA’s – deficiency states

To do

1. Get out your journal and review the foods you have recently eaten.
2. What foods can you classify as essential fatty acids?
3. Are you eating enough?  What can you add to your diet to get more EFA’s in?  Make a list
4. Are there any 6’s you could swap for 3’s to change the ratios?

Side effects

And just because you are told they are good for you, don’t rush out and take lots of fish oil capsules.  Too much of anything will produce side effects. General side effects are mild, and include diarrhoea and indigestion. If you have a shellfish allergy or are taking blood thinners, do not use krill oil.

As with any supplement, always follow the manufacturers guidelines. Check with your doctor or pharmacist if you are unsure.

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