Essential Fatty Acids: Complete Overview

Your body requires essential fatty acids, which are fats necessary to your health that it cannot produce. Therefore, it is vital to incorporate them into your diet. The two essential fatty acids are omega-3 alpha-linolenic acid (ALA) and omega-6 linoleic acid (LA). These fats are not optional. They are critical to your cellular health.

Humans lack the specific enzymes associated with Δ12 desaturases and Δ15 desaturases. This biological defect necessitates that we obtain our fatty acids from food. If the proper fatty acids are not available, the body does not build strong cell membranes. The outward effects may initially be skin problems or fatigue.

These fats aren't only essential for basic structure, but they also serve critical functions. They control signals of inflammation in the body. They help with the development of brain tissue. I have watched clients remedy their chronic dryness by emphasizing these nutrients. Your joints and heart count on this balance every day.

Omega-3 and omega-6 fatty acids are different due to the position of the first double bond on the carbon chain. Omega-3 acids begin at the third carbon, omega-6 at the sixth carbon. This small change causes differences in the way the body uses the acids. There are three forms of omega-3: ALA, which comes from plant sources, EPA, which is found in fish and some marine life, and DHA, derived from marine life. Omega-6 has forms of LA, which is found in seeds, GLA, which is found in oils, and AA, which can only be found in animal sources.

Their names also indicate structure. DHA is called 22:6, because there are 22 carbons and 6 double bonds. AA has the name 20:4. These double bonds are in cis configuration and cause kinks in the fatty acid chains. The kink in the chains does not allow the fatty acids to pack tightly in the membranes of the cells. The cell membranes remain flexible so that nutrients can move about freely. Stiff membranes would tend to slow things down.

My personal diet emphasizes fluid membranes sufficiently; for the right fats make the cells responsive to stimuli. One may think of stiff hinges and oily ones. The three bends in EPA make for greater flexibility than the two seen in LA. Fluids influence the receptors of insulin and the signals of the brain from cell to cell. One should use only fats that keep the cell machinery in operational condition without being clogged through the use of rigid types.

Half of the neural membranes in the brain consist of DHA. The high concentration ensures an efficient signal is sent between nerve cells. Not enough DHA can harm your memory and learning capabilities. This is a situation I have observed with patients who have increased their DHA intake by consuming fatty fish.

EPA and AA have contrary inflammatory effects. EPA has anti-inflammatory effects through resolvins. AA has pro-inflammatory effects through prostaglandins. This fine balance regulates inflammation after injury. When too much AA comes from processed foods, there is chronic inflammation. When this system is out of balance, joint pain occurs.

Cell membrane fluidity has a direct effect on the action of the insulin receptor.Omega-3 fatty acids maintain the cell membranes in a state of flexibility such that insulin can bind properly to the cell. When cell membranes are rendered stiff by the use of inappropriate fats, insulin resistance will occur. This is why I evaluate the status of membranes in my diabetic patients.

Resolvins promote the resolution of inflammation instead of its suppression; these derivatives of eicosapentaenoic acid signal immune cells to stop attacking. Resolvins resolve the removal of cellular debris from damaged tissues. In the absence of sufficient resolvins, inflammation tends to persist in a chronic state. This hinders the body's complete recuperation through chemical processes that have yet to be elucidated.

Source: commons.wikimedia.org

Docosahexaenoic Acid (DHA)

• Neural Membranes: 50% structural component of brain gray matter lipids
• Vision Support: Critical for rhodopsin regeneration in retinal photoreceptors
• Synaptic Plasticity: Enhances neurotransmitter release for learning and memory

Source: pixnio.com

Eicosapentaenoic Acid (EPA)

• Inflammation Control: Precursor to resolvins that terminate inflammatory responses
• Triglyceride Reduction: Lowers hepatic VLDL synthesis by 25-30%
• Cardiac Stability: Modulates ion channels to prevent arrhythmias

Source: commons.wikimedia.org

Arachidonic Acid (AA)

• Immune Activation: Forms prostaglandins that initiate fever and swelling
• Skin Barrier: Precursor to ceramides for epidermal water retention
• Neurotransmission: Modulates endocannabinoid receptors for pain signaling

Source: commons.wikimedia.org

Alpha-Linolenic Acid (ALA)

• Precursor Role: Converted to EPA/DHA at 5-10% efficiency in humans
• Membrane Fluidity: Integrates into phospholipid bilayers as SC-PUFA
• Antioxidant Synergy: Partners with vitamin E to prevent lipid peroxidation

Source: commons.wikimedia.org

Linoleic Acid (LA)

• Barrier Function: Essential for acylceramide synthesis in stratum corneum
• Precursor Role: Converted to GLA and AA for eicosanoid production
• Cholesterol Transport: Facilitates LDL receptor-mediated cholesterol clearance

Boat and Planet sources like flaxseeds, 2.3g ALA per tablespoon; chia seeds, 5g ALA per ounce, animal sources provide EPA /DHA directly. Atlantic salmon provides 600mg of EPA and 1,200mg of DHA per 3-oz serving. Algal oil should be considered as a source of active DHA for vegans, as the conversion of plant-based oils to DHA is less than 10%.

Nutritional needs vary with life stage. To be healthy, mature men require 1.6g ALA and 17g LA. Pregnant women require a minimum of 250mg of DHA for fetal brain development. Elderly men and women need a minimum of 1g of EPA each to help slow down cognitive decline. Athletes need higher anti-inflammatory intake than couch potatoes.

Vegans should utilize flaxseeds (2.5 grams of ALA per ounce), combined with DHA algal supplements (250 micrograms encapsulated). They should also supply walnuts for omega-6 balance. Food sources of vitamin E, such as almonds, should always be utilized to prevent some oxidative damage to these delicate fats.

Vitamin E protects important fatty acids from rancidity in your body. Sunflower seeds and spinach provide it. Without it, oxidized fats can produce inflammation. I have seen the skin health benefits that occur when clients combine omega-rich foods with sources of vitamin E.

Ideally, the omega-3 to omega-6 ratio should be somewhere between 1:1 and 1:4. Today, the average ratio is approximately 1 to 20 due to the highly refined food products we consume. This leads to chronic inflammation. Your ancestors ate a relatively good balance of omega-3 and omega-6 from their whole foods. We have upset this balance by using highly refined industrial oils.

Competitive inhibition occurs because ALA and LA share enzymes like D6 desaturase. When you eat a lot of soybean oil, it floods your body with LA. The conversion of ALA to EPA is inhibited by 40-50%. Your body is unable to produce anti-inflammatory fats effectively in this metabolic traffic jam.

The major sources of imbalances include corn oil (46 : 1), grain-fed beef (7:1), and fast food meals (>50:1 omega-6). These dominate the modern diet. I recommend that clients read the ingredient labels for soybean oil or safflower oil. These are silent disruptors.

Obtain balance first through the elimination of processed snacks. Replace them with wild salmon (0.05:1) and walnuts (4.2:1). Use olive oil, not vegetable oil. Take algae supplements if vegan. I have helped patients reduce their joint pain in this fashion in 6 weeks.

Deficiency symptoms manifest in many systems. Scaly dermatitis develops due to impaired ceramide synthesis. Poor wound healing indicates abnormality in immune rejection. Night vision loss indicates DHA retinal deficiency. I have treated patients with persistent eruptions that resolved after omega-3 supplementation.

DHA at 0.32% of total fatty acids is needed for brain development in infants. Breast milk naturally contains it. Formula-fed babies must get it through the output that adds it. I emphasize this with new parents because insufficient DHA has been linked to lower IQ scores later in life.

Older adults require 1g EPA per day for effective reduction of cognitive decline. The efficiency of conversion from parents decreases as we age. In addition, the retina requires at least 250mg per day of DHA. For clients over the age of 65, I recommend consuming at least two servings of fatty fish per week, along with supplementation.

Topical sunflower oil repairs skin deficient in omega fatty acids. It should be applied twice a day to restore the barrier. The high linoleic acid (LA) content helps repair scaling in the skin within a matter of weeks. Combine with the intake of omega-3 fatty acids for a comprehensive restoration of skin health. The dual approach has yielded dramatic improvements.

Omega-3s and omega-6 fatty acids remain essential for health on the cellular level. They form the cell membranes and allow inflammatory processes to occur correctly. Brain function, as well as metabolism, deteriorates without them. These fundamental functions demand the intake of good fat daily.

More important than avoidance is balance. Strive for a 1:4 omega-3 to omega-6 ratio by eating whole foods. To cut either fat is to produce deficiencies. I lead clients toward homeostasis rather than avoidance. Thus, inflammation is avoided, yet cellular integrity is preserved.

Sustainable intake requires various sources. Combine fatty fish for EPA/DHA with flaxseed for ALA. Add walnuts for omega-6 unity. Add vitamin E-rich almonds to reduce oxidation. With these combinations, you will achieve adherence and absorption in the long run.

Adjust your intake to your stage of life and lifestyle! Infants need DHA for brain growth. The elderly require additional EPA for cognitive function. Vegans need algae. Athletes need high doses to combat inflammation. Individual biology demands individualized strategies to function optimally.