Everything you need to know about Essential Fatty Acids (EFAs)
Omega-3 and Omega-6 fatty acids constitute the two families of EFAs. EFAs are considered "essential" because they are needed throughout the human life cycle, cannot be manufactured in the human body, therefore they must be obtained through our diet on a daily basis for optimal health and wellness. The body must receive a constant and balanced supply of EFAs to ensure proper prostaglandin production. Prostaglandins are beneficial hormone-like compounds that affect virtually every system in the body. They regulate pain and swelling, help maintain proper blood pressure and cholesterol levels, and promote fluidity in nerve transmission.
What are early signs of EFA deficiency?
- Fatigue
- Poor memory
- Immune weakness
- Dry skin, eczema or hair loss
- Heart problems
- Reproductive problems (men and women)
- Mood swings or depression
- Poor circulation
Where can I get a direct source of EFAs?
Omega-3 fatty acids, EPA and DHA, are found in cold water fish such as sardines, mackerel, anchovies and cod liver. GLA, an Omega-6 fatty acid, is abundant in borage and evening primrose oil.
What's the difference between fish oil and flax seed oil?
Omega-3 fatty acids fall into two major categories: Plant derived (flax seed oil, yielding alpha linolenic acid or ALA) or marine derived (fish oil, yielding both EPA and DHA). The human conversion of ALA to EPA and DHA is somewhat slow and can be inhibited by various conditions such as a diet high in linoleic acid (Omega-6), trans-fatty acids such as fast foods and baked goods, alcohol intake, certain health conditions, and vitamin and mineral deficiencies (B3, B6, C, zinc, magnesium). Fish, on the other hand, is a direct source of EPA and DHA. The general consensus is that only about 15% of ALA converts to EPA, and it may not convert to DHA at all.
How soon will I see results?
It will vary depending on the concentration of the fish oil, your current nutritional state, dosage, and current health. We often will hear that our customers "feel better" and experience "clearer thinking" and "an enhanced well being" within 2 weeks. For better results, we recommend you take EFAs daily for at least two months to evaluate their benefits and reduce your intake of hydrogenated and trans-fats.
Are there any side effects?
Generally, no. Consumers typically report having more energy and a greater mental clarity while taking EFAs. If you experience repeat (burping), your supplements are either rancid or your body may not be manufacturing the fat digestive enzyme, lipase, used to metabolize the oil. If you haven't ingested fish oils for a long period of time it should take about a week for your body to develop this enzyme.
Is it safe to take EFAs derived from fish? I've heard that fish oil contains mercury and other environmental toxins.
All fish oils contain environmental toxins that the fish accumulates during its life in the sea. These levels are reduced considerably during the refining of the oil. Nordic Naturals fish oils are molecularly distilled to remove heavy metals, PCBs, pesticides, and dioxins. Third party tested, in the United States, showing the absence of heavy metals, PCBs, pesticides, and dioxins.
Do pregnant women need EFAs?
It is especially important for a pregnant or lactating woman to get adequate amounts of DHA in her diet because the baby is drawing upon her supply. DHA is critical for healthy development of the brain, eyes, and nervous system. There is evidence linking a deficiency in Omega-3 fatty acids to an increased risk of premature birth. Some experts recommend that women take 500-600 mg per day during pregnancy and lactation. As with any supplement, it is best to check with your health care professional.
Can we get enough EFAs from the food we eat?
Fish is one of the most abundant sources of EFAs, but Americans simply don't eat enough fish on a regular basis. Even those who eat fish several times a week aren't getting enough EFAs because much of the fish consumed today are farm raised (fed a diet of grains instead of fish meal) and lack a significant amounts of EPA and DHA. In addition, there are several factors that can lead to a reduced absorption of EFAs: Age, poor diet, alcohol consumption, low levels of certain vitamins and minerals, some prescription drugs, compromised immune status, and a diet high in trans-fatty acids (fast food, baked goods).
Good fats vs. Bad fats?
The "bad" fats are trans-fatty acids and saturated fats from animal products. Trans-fatty acids should be avoided completely, this includes margarine, shortening, and processed foods. Meat and dairy products contain high levels of saturated fat and should be eaten in moderation.
The "good" fats include polyunsaturated Essential Fatty Acids (EFAs). EFAs are considered "essential" because they are needed throughout the human life cycle, cannot be produced in the human body, and therefore must be provided through the diet. Omega-3 and Omega-6 fatty acids constitute the two families of essential fatty acids. Omega-6 fatty acids include corn, soybean, safflower, and sunflower oil. While it is important that your diet include both of these essential fatty acids, it is becoming clear that balance is the key to good health.
Will EFAs interfere with my medical condition or medications I'm taking?
Check with your health care professional since EFAs can reduce blood viscosity and are not recommended if you are using blood thinners, taking high doses of aspirin, or anticipating surgery. Very large doses may increase the risk of stroke.
Can EFAs be taken with other supplements?
Yes, EFAs can be taken with a wide variety of supplements. EFAs are extremely well tolerated, natural, health-promoting, and safe to use every day.