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Essential Fatty Acids

Essential Fatty Acids (EFAs) are fats that cannot be synthesised by the body, these must be provided by the diet. They are long chain polyunsaturated fats that are generally liquid at room temperature. These are the "good" fats that we hear so much about today and research is showing that they play important roles in our health in areas such as cardiovascular health, joint care, healthy skin and also mood balancing and brain function.

There are two main families of EFAs, Omega 6 and Omega 3. Omega 9 is considered necessary but "non-essential" as the body can manufacture small amounts provided there are EFAs are present.

Omega 6 is usually from plant oils, rich sources are Evening Primrose Oil and Star Flower (Borage) Oil. It is also found in Hemp and Flax oil. Gamma Linolenic Acid (GLA) is one of the key fatty acids in this family and plays a role in anti inflammatory mechanisms, hormone health and skin health.

Omega 3 can be from plant or fish oils rich sources include Hemp, Flax (linseed) and oily fish such as anchovies and mackerel. Plant oils provide the parent fatty acids of this family Alpha Linoleic Acid (ALA) that can be converted into the other fatty acid such as EPA and DHA. Fish Oils provide EPA and DHA ready for the body to use. The main benefits of these fatty acids include cardiovascular health, joint mobility and brain function.

Although present in the diet there are times when a supplement is useful. EFAs are available in capsules or as a liquid form. They are from plant and fish sources. The liquids are best refrigerated once open. EFAs are a growing area of research especially with regards to cognitive function and behaviour issues hence the number of studies that have been done in schools with fish oil supplements.

As with all supplements it is important to look closely at the label as some provide higher doses than other and may also contain other nutrients to aid absorption and utilisation.

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