Essential fatty acids (EFAs) are lipids that the body cannot synthesize—they must be obtained through diet or supplementation. The two main families are omega-3 and omega-6. Their balance affects the fluidity of cell membranes, the immune response, and joint and skin health.
What is an essential fatty acid?
An essential fatty acid is a polyunsaturated fatty acid that the human body is unable to produce in sufficient quantities. Two are strictly essential.
- Alpha-linolenic acid (ALA): the primary omega-3 fatty acid —a precursor toEPA and DHA
- Linoleic acid (LA): the leading omega-6 fatty acid—a precursor to GLA and arachidonic acid
- Omega-9 fatty acids (oleic acid) are not essential—the body can synthesize them from other fats
- The conversion of ALA to EPA and DHA is inefficient (<5%)—a direct intake of EPA and DHA from fatty fish or algae is necessary
Why are EFAs essential?
Essential fatty acids play a role in biological functions that the body cannot perform without them.
- Cell membranes: They determine their fluidity, permeability, and cellular exchange
- Brain and retina: DHA accounts for more than 30% of the fatty acids in neurons and 50% of those in the retina
- Immune response: They regulate the production of lipid mediators involved in the physiological inflammatory response
- Cardiovascular health: EPA and DHA contribute to normal heart function and the maintenance of normal triglyceride levels (EFSA claims)
- Skin: They maintain the integrity of the skin’s lipid barrier and support the comfort of dry skin
Where can you find essential fatty acids?
The two families of EFAs come from distinct dietary sources.
- Omega-3: fatty fish (salmon, sardines, mackerel), marine algae (DHA), flaxseeds, walnuts, canola oil—see fish oil
- Omega-6 LFA: evening primrose oil, borage oil — LFA-concentrated forms available as supplements
- Common omega-6 fatty acids (FA): sunflower oil, corn oil, soybean oil — already abundant in the Western diet, rarely deficient
- Omega-9 (non-essential): olive oil, avocado, almonds—beneficial but not essential as supplements
Omega-3 to omega-6 ratio: how to balance it?
The ideal omega-6 to omega-3 ratio is estimated to be between 3:1 and 5:1. The Western diet often reaches 15:1 to 20:1—an imbalance that promotes a pro-oxidative state and excessive chronic inflammation.
- Reduce your intake of omega-6-rich oils (sunflower, corn) in favor of canola, olive, or walnut oil
- Increase omega-3 intake by eating fatty fish 2 to 3 times a week
- In casesof inflammation or chronic pain: take EPA+DHA supplements after consulting a doctor
- EPA+DHA supplementation is more effective than reducing omega-6 intake alone for improving the ratio
When should you take essential fatty acid supplements?
Supplementation is recommended in several situations involving increased needs or insufficient intake.
- Pregnancy and breastfeeding: Maternal DHA contributes to fetal brain and visual development—450 mg DHA/day
- Vegetarians and vegans: risk of EPA+DHA deficiency — prioritize algae oils
- Athletes: supports muscle comfort and post-workout recovery
- Older adults: Support for cognitive function and cardiovascular health
- Dry and sensitive skin: FFA from evening primrose or borage for skin comfort
Signs of an essential fatty acid deficiency?
An EFA deficiency often goes unnoticed but can manifest through several signs.
- Dry, flaky skin; persistent chapped lips
- Brittle, fragile hair and nails
- Decreased concentration and mental clarity
- Persistent fatigue and overall low energy
- Populations most at risk: strict vegans, older adults with low dietary intake, non-breastfed infants
