Which Fatty Acids are Essential?

Physiologically speaking, there are two fatty acids that are truly “essential”. These are Linoleic Acid (LA) and Alpha Linolenic Acid (ALA). The body cannot manufacture these fats itself. A healthy body uses LA and ALA to produce other fatty acids, which, in turn, produce a host of beneficial compounds. These “subsidiary” fatty acids each play specific roles in the maintenance of good health, and we generally include them when we talk about “Essential Fatty Acids”: Gamma Linolenic Acid, Eicosapentaenoic Acid, and Docosahexaenoic Acid. There is one other “subsidiary fatty acid” that isn’t always a good fat, but it, too, is necessary in small amounts: Arachidonic Acid.

Linoleic Acid (LA)

LA is found in processed foods, margarine, and vegetable oils. LA helps to improve skin conditions. The typical North American diet includes an excess of LA, so we do not need to worry about supplementation with this fatty acid.

Alpha Linolenic Acid (ALA)

ALA is found primarily in Flax Oil and is also found in Black Currant Oil. The positive effects of ALA have been documented in areas including: high blood cholesterol, high blood pressure, immune system function, male infertility and cancer.

Gamma Linolenic Acid (GLA)

The richest natural source of GLA is Borage (also known as Starflower) Oil. GLA is also found in Black Currant and Evening Primrose Oils. The body uses GLA to produce eicosanoids that are highly anti-inflammatory, dilate blood vessels, and reduce blood clotting. GLA is popularly used by women suffering from PMS. However, GLA has been clinically indicated to have therapeutic benefits in many other health conditions including: rheumatoid arthritis, cardiovascular disease, diabetic neuropathy, cancer, and skin diseases such as eczema and psoriasis. Most North Americans are likely not getting enough of GLA.

Eicosapentaenoic Acid and Docosahexaenoic Acid (EPA and DHA)

These two fatty acids are responsible for the beneficial effects of Fish Oils. Research demonstrates that Fish Oils containing EPA and DHA have therapeutic benefits in areas including: high blood triglycerides, high blood pressure, cardiac arrhythmia (irregular heart beat), infant brain development, and cancer.

Arachidonic Acid (AA)

AA is necessary for the infant brain development and small amounts are required for overall fetal development. However, in excess, AA may have some harmful effects. AA is produced in the body from LA. It is also found in meat, eggs, and some fish. The body uses AA to produce a class of eicosanoids that are strongly pro-inflammatory, constrict our blood vessels, and increase the possibility of blood clotting. These compounds are very useful when you accidentally cut your skin while peeling potatoes - without them you would bleed to death. But once you have an excessive amount of these eicosanoids, the blood can clot in places you don’t really want it to - for example, arteries.