Essential Fatty Acid Supplements
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Published - Apr 3, 2008
Essential fatty acids or EFAs are a vital component of the human diet. They are more commonly known as omega-3, omega-6 or omega-9 fatty acids.
The human body can manufacture some EFAs: our bodies make enough omega-9s on its own, but for an adequate supply of omega-3s and omega-6s you need to ingest much more than the body can make.
The average diet already contains enough omega-6s, mostly from vegetable oils, since most fried foods are cooked in vegetable oil. But many people are deficient in the omega-3s, because the omega-3s EPA and DHA found in fatty fish like salmon and tuna, and the other omega-3, ALA found in flaxseeds and avocados, are not common in Western diets.
For example, it is necessary to eat salmon 3 times a week to get enough EPA and DHA for a healthy body, but so few people eat that much fish. Therefore, the best way to ensure an adequate supply of omega-3s is through dietary supplements.
Omega-3s are needed to achieve optimum cardiovascular, immune and nervous system health. They may also play an integral role in reproductive health due to their ability to aid in the regulation of body functions necessary for fertility, such as healthy blood pressure levels and a healthy heart rate.
Omega-3s are also extremely important for healthy brain function. Deficiencies of EPA and DHA have been linked to higher levels of depression, lupus, schizophrenia, Alzheimer’s and postpartum depression. This is mostly because omega-3s are used by the body to form cell walls and to keep these cell walls flexible to allow for the maximum oxygen intake. They also ensure proper red blood cell function.
Most omega-3 supplements contain all three of the omega-3s, but some are specifically the omega-3s from fish oil – EPA and DHA. In that case, flaxseed oil supplements are a great way to get the other missing omega-3 called ALA. You can also include ground flaxseeds in your cereal, yogurt and salad in order to get some extra ALA.
It is important to note that smoking, pollution and a diet consisting of large amounts of processed food prevents your body from fully utilizing the essential fatty acids. This is especially true with omega-6s. You may get enough into your body but your body will have trouble converting omega-6s into the compounds necessary to aid in vital organ function if there are too many toxins in your body. So take your omega-3 supplements and guard your body from toxins in order to get the full benefits of the EFAs.