Essential Fatty Acids - Vitamins and Supplements

As mentioned above, two specific fatty acids are considered 'essential' because they are necessary to people, but cannot be made by the body; thus must be supplied through the food we eat or through supplementation. The two truly essential fatty acids are Alpha Linolenic Acid (ALA), an Omega-3 fatty acid, and Linoleic Acid (LA), an Omega-6 fatty acid.

Now, that statement may seem contrary to what you have read elsewhere. The reason is, some people (researchers, doctors, and health experts) like to consider a "worse-case scenario"; that is, they ask the question, "What is essential to an unhealthy person on a poor diet?"  In that case, such a person may not be able to manufacture the other omega-3 and omega-6 fatty acids that their body needs, rendering most, or all, omega-3s and omega-6s essential to that person. So, what is "essential" may not be black-and-white in all cases. But, experts do agree that a healthy person with a healthy diet only truly needs to ingest ALA and LA. The most important vitamins to process the other needed fatty acids seem to be the B vitamins.

Essential Fatty Acids are intricately involved in maintaining cellular health. They are considered the 'gate keepers', bringing important nutrients into the cells and keeping toxins out. Essential Fatty Acids produce hormone-like compounds that support healthy inflammatory response and help keep blood vessels dilated.

The Omega-3 and Omega-6 Balance

In recent years, researchers have been increasingly focused on the importance of the ratio of Omega-3s to Omega-6s in the diet. This is an evolving field, but what is now believed is that the typical "Western" diet has too much Omega-6 fatty acids and too little Omega-3s. Thus, the focus has shifted to increasing the level of Omega-3s in the diet to improve that ratio. To do this, omega-3 rich food (or supplements) that are not also high in Omega-6s must be consumed. There are two foods that can do this easily because they are potent sources of omega-3s, containing very little omega-6s: cold-water fish, and ground flax seeds (and/or flaxseed oil.) Omega-3 eggs are a relatively new addition to the grocery store. They come from chickens fed a diet high in flaxseeds, and contain 200-320mg of omega 3 fatty acids, about 40% of it in the form of DHA.



Fish oil, also known as marine lipid oil, offers high concentrations of polyunsaturated fats including two important Omega-3 fatty acids Eicosapentaenoic Acid (EPA) and Docosahexanoic Acid (DHA). Although all fish contain these fats, it is the cold water fish (e.g., salmon, tuna, trout, and mackerel) that provides a rich source due to their Omega-3 rich plankton diet. The colder the water, the higher the concentration of Omega-3 found in the plankton. Cold water fish contain the most potent forms of Omega-3; Eicosapentaenoic Acid (EPA) and Docosahexanoic Acid (DHA). Fish oil supplementation provides 18 percent EPA and 12 percent DHA. Unlike the Omega-3 fatty acid found in other oils, the EPA and DHA in fish oil have been shown to provide additional cardiovascular benefits.

Strictly speaking, however, EPA and DHA are NOT essential fatty acids because given normal, "healthy" conditions, and a good supply of the essential fatty acid ALA, the body can manufacture its own DHA and EPA.


Flaxseed oil is the best source for the essential fatty acid Alpha Linolenic Acid (ALA), from which the body can manufacture DHA and EPA. The flax plant (linum usitatissimum) is best known for the therapeutic oil gently pressed from its tiny, nutrient-dense seed. Ground flax seeds and flaxseed oil is recognized as nature's best vegetable source of Alpha Linolenic Acid, an essential and beneficial Omega-3 fatty acid, which several studies indicate has the ability to reduce risk for a host of adverse health conditions. Approximately 20% of the Alpha Linolenic Acid we consume is transformed in our bodies into two other beneficial fatty acids: Eicosapentaenoic Acid (EPA) and Docosahexanoic Acid (DHA) – the same beneficial compounds found in fish oil. Linoleic Acid, a polyunsaturated Omega-6 fatty acid, is also found in flaxseed oil, at a much lower level. Linoleic Acid is vital for proper functioning of nerve cells, cell membranes, cell tissues and prostaglandins. Prostaglandins are hormone like compounds that influence almost every body system, from decreasing inflammation, to regulating blood pressure to PMS related water retention. Our organic flaxseed oil is made from gently pressing certified organic flaxseeds.


The evening primrose plant (oenothera biennis) has been praised for centuries for its healing powers in a wide range of ailments. The use of evening primrose grew when researchers discovered that the seed oil of this flower contained a rich source of essential fatty acids. The two essential fatty acids the human body cannot work properly without are Linoleic Acid (LA), an Omega-6 fatty acid, and Alpha-Linolenic Acid (ALA), an Omega-3 fatty acid. Under ideal conditions, the body uses Linoleic Acid to produce Gamma Linolenic Acid. Like borage oil, the Gamma Linolenic Acid is used to produce beneficial hormone-like compounds called prostaglandins. Prostaglandins affect the function of practically every system in the body from regulating inflammation, pain, blood pressure, to hormone production and function. Evening primrose oil contains 74% Linoleic Acid and between 8-10% of Gamma Linolenic Acid.


As a native plant of Europe, North Africa and Asia Minor, borage (borago officinalis) was first introduced to North America as a garden herb. Its medicinal use has been traced back to over a thousand years. More recently, research has found the seed oil to be effective in supporting several conditions from rheumatoid arthritis to premenstrual syndrome. Borage oil contains 20-23% of Gamma Linolenic Acid; the richest natural source of this fatty acid. Once processed by the body, Gamma Linolenic Acid is converted into beneficial hormone-like compounds called prostaglandins. Prostaglandins affect the function of practically every system in the body. These molecules are used in the regulation of inflammation, pain, blood pressure, fluid balance, and blood clotting. Prostaglandins also affect hormone production and function.



Research with Essential Fatty Acid Supplementation has shown positive results in:

• Promoting cardiovascular health; ^3,4,5,6,7,8
• Helping to ameliorate joint stiffness, swelling and overall discomfort associated with rheumatoid arthritis; ^{9,10,11,12,13,14}
• Helping to alleviate PMS and breast pain; ^15,16,17
• Helping to relieve eczema and maintain healthy skin; ^18,19,20,21
• Keeping cell membranes working properly and efficiently. ^22,23

Essential Fatty Acids have been shown to be beneficial in maintaining healthy cholesterol and blood pressure levels. The American Heart Association has updated their Dietary Guidelines for healthy people to include Omega-3 fatty acids from fish and plant sources to protect their hearts. Preliminary research has found that Omega-3 fatty acids from fish oil make the blood less likely to form clots that cause heart attack, help keep blood triglycerides in check, regulate the rhythm of the heart, which may prevent cardiac arrhythmias and may inhibit the progression of atherosclerosis. In a separate study, blood pressure was significantly lowered when evening primrose oil was combined with fish oil supplementation. A study supplementing individuals with 3 grams of Gamma Linolenic Acid daily for four months resulted in a decrease in triglyceride levels by 48 percent, an increase in HDL ('good' cholesterol) by 22%, and reduced total cholesterol and LDL ('bad' cholesterol). Researchers have indicated that flaxseed may help lower cholesterol and lower blood pressure. There is evidence that evening primrose oil is beneficial in addressing top heart disease concerns: healthy cholesterol levels and healthy blood pressure levels.


Borage Oil, Evening Primrose Oil contain Gamma Linolenic Acid that body converts to the hormone-like substance called prostaglandin E1 (PGE1). Prostaglandin E1 has anti-inflammatory properties that have been shown to be effective for rheumatoid arthritis, a painful and disfiguring type of inflammatory arthritis. Many studies on Gamma Linolenic Acid have revealed that individuals with rheumatoid arthritis experience significant improvements in joint stiffness and swelling within the first six months of use. Studies using evening primrose oil show that individuals using 1.5 to 2.8 grams of Gamma Linolenic Acid daily can reduce their use of non-steroidal anti-inflammatory medications. Studies using borage seed oil have shown that reduction in symptoms of rheumatoid arthritis when taken 1.1-2.8 grams per day for at least three months. EPA and DHA from fish oil are known anti-inflammatory compounds that have been used successfully to support inflammatory conditions like rheumatoid arthritis.


Premenstrual Syndrome (PMS) is a disorder that affects menstruating women one to two weeks before the menstrual cycle begins. Up to 90% of women may experience some physical, emotional, or behavioral premenstrual symptoms. Numerous studies have demonstrated that supplementing with essential fatty acids rich in Gamma Linolenic Acid have a significant effect on symptoms of PMS. A number of theories have been proposed in an attempt to explain the onset of symptoms; an interesting theory is that many symptoms associated with PMS may be a result of a deficiency in Gamma Linolenic Acid where the initial conversion of dietary Linoleic Acid to Gamma Linolenic Acid is often impaired. Another thought is that menstrual pain and discomfort may correlate with a high Omega-6 to Omega-3 ratio. Essential Fatty Acid use has been shown to improve symptoms including premenstrual headaches, depressions, irritability, bloating and breast pain and tenderness.


Studies show that people with eczema, psoriasis, and other skin conditions may be deficient in Gamma Linolenic Acid due to a block that interferes with the body's ability to produce Gamma Linolenic Acid. Gamma Linolenic Acid has been used successfully in improving the symptoms of eczema. Research indicates that psoriasis sufferers tend to have low levels of Omega-3s and can benefit from essential fatty acids. Additional health benefits include moisturizing the skin from the inside and protecting it from environmental and oxidative damage.


Studies show that Omega-3 has an important role in the function of cell membranes. A fatty acid deficiency may prohibit the cell membrane to perform its vital function – to act as a selective barrier, or 'gatekeeper', that controls the passage of certain materials in and out of the cell. Compromised cells may lose their ability to hold water, vital nutrients, and electrolytes, lose their ability to communicate with other cells and be controlled by regulated hormones.