Essential Fatty Acids (EFA's)

By Marilyn Zink

Marisa had troubled skin. Even though she was in her early forties, she had hormonal breakouts every month, usually at the same time.

Topical skin creams helped a bit, but the problem was still there. Then she discovered Essential Fatty Acids.

Essential Fatty Acids, EFAs, not to be confused with essential oils, are polyunsaturated fatty acids, the good fats and oils our body needs to survive. They are called ‘essential’ for a good reason every bodily function is dependent upon the role of essential fatty acids. EFAs must be obtained from the foods we eat and the supplements we take.

Marisa (not her real name) discovered that regular use of an essential fatty acid like Evening Primrose Oil helped clear up her skin and cut down on the acne. Essential Fatty Acids are so important that a lack of them can affect your health dramatically. A lack of fatty acids can lead to allergies, asthma, colds and flu, arthritis, depression, brain function, high cholesterol and heart disease, kidney problems, hormonal function, PMS, infertility and miscarriage and skin problems such as acne, eczema, psoriasis and wrinkles.

EFAs are generally divided into three groups known as Omega 3, Omega 6 and Omega 9. Omega 3 and Omega 6 are essential while Omega 9 fatty acids act as nutritional support for the function of fatty acids. Omega 9 oils contain a monounsaturated fatty acid called oleic acid, which is found in flax oil, evening primrose oil and borage oil. Omega 3 (alpha-linolenic acids) are found in flax seed oil and fish body oils from cold-water fish such as sardines, herring, mackerel, bluefish and salmon.

Flaxseed oils are one of the most common and economical EFAs taken as supplements, as they contain lignans, a phytoestrogen. Lignans are natural compounds that demonstrate impressive health benefits for conditions such as menopausal hot flashes. Populations with high intakes of lignans tend to have lower rates of hormone-dependent cancers such as breast, endometrial and prostate cancers. Flaxseed oil should not be heat. Flaxseed also contains Omega 6 fatty acids.
Omega 6 (linoleic acid) oils are found in borage oil, evening primrose oil, black currant oil and nuts and seeds such as safflower, sunflower, soybean, walnut, pumpkin, sesame and flax. Omega 6 oils are converted to gamma-linolenic acids, GLA, which is often in short supply in the typical North American diet. Of the Omega 6 oils, borage oil and evening primrose oil are considered the highest source of GLA. Though borage oil contains higher amounts of GLA (20-26% compared to 8-12% in evening primrose oil) evening primrose oil is tout as having the most clinical significance, producing the most beneficial effects according to ‘Botanical Medicines, the Desk Reference for Major Herbal Supplements.'

If you smoke, consume excessive amounts of alcohol, sugar and refined foods or have a highly stressful lifestyle, you are more likely to suffer from a deficiency of GLA. Adequate amounts of GLA are essential for the production of a compound called prostaglandins, which are short-lived, highly active, hormone-like chemicals found in every cell of the body. Prostaglandins regulate vital cell activities and determine the state of health of all cells.

Whether you prefer borage oil or evening primrose oil, the value of the GLA obtained from these oils is helpful in managing a wide variety of disorders such as; alcoholism, asthma, diabetes mellitus, eczema, hypertension, inflammation, multiple sclerosis, obesity and PMS.

Dosage

When taking EFAs, it’s important to take them regularly and to take the correct amount. Usually, you can take 3,000 mg. to 9,000 mg. or more safely on a daily basis. That’s comparable to 3 to 9 g. daily. If you take less than 3,000 mg. you won’t be getting the beneficial effects. It will depend on your particular health condition, gender and age which EFAs are best for you. Look for cold-pressed oils to get the highest benefit as EFAs are susceptible to light, heat and air.