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What are essential
fatty acids?
Essential fatty acids are "good"
fats and we generally don't get enough of them…
Essential fats, or essential fatty acids (EFAs) are
essential nutrients just like other vitamins and minerals.
EFAs are polyunsaturated fats, which are considered
"good" fats. EFAs contribute to the healthy functioning
of cell membranes, and are also critical for the synthesis
of eicosanoids, a family of hormone-like substances
that help in cell maintenance on a minute-to-minute
basis. Just like other essential vitamins and minerals,
EFAs are necessary for the maintenance of good health.
Research with EFA supplementation has shown promise
in a number of areas including: rheumatoid arthritis,
skin conditions such as eczema and psoriasis, high blood
cholesterol, coronary heart disease, diabetic neuropathy,
high blood pressure, high blood triglycerides, and cancer.
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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, yet they are essential
for health. A healthy body uses LA and ALA to produce
other fatty acids, which, in turn, produce beneficial
hormone-like compounds called eicosanoids. The derivative
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 (GLA), Eicosapentaenoic Acid (EPA), and Docosahexaenoic
Acid (DHA). There is one other derivative fatty acid
that isn't always a good fat, but it, too, is necessary
in small amounts: Arachidonic Acid (AA).
| Linoleic Acid (LA) |
LA is found in processed foods, margarine,
and vegetable oils. LA helps improve skin conditions.
It may also be partially converted to GLA in the
body (see more on GLA below). The typical North
American diet includes an excess of LA, so we do
not need to worry about supplementation with this
fatty acid. |
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| Alpha Linolenic Acid (ALA) |
ALA is found primarily in Flax seed
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. The body also converts a portion of
ALA into two other fatty acids, EPA and DHA (see
below). |
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| Gamma Linolenic Acid (GLA) |
A healthy body may derive some GLA
from LA (see above). 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.
The body definitely needs GLA and most North Americans
are likely not getting enough of it. |
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| Eicosapentaenoic Acid and Docosahexaenoic
Acid (EPA and DHA) |
These two difficult-to-pronounce fatty
acids are responsible for the beneficial effects
of fish oils. EPA produces eicosanoids that have
many beneficial effects in the body. Research demonstrates
that fish oils containing EPA and DHA have therapeutic
benefits in areas including: rheumatoid arthritis,
high blood triglycerides, high blood pressure, cardiac
arrhythmia (irregular heart beat), infant brain
development, and cancer. |
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| Arachidonic Acid (AA) |
AA is necessary for the infant brain
development and small amounts are required for overall
fetal development. However, it is not generally
deemed a "good" fat, because, in excess, AA may
have some harmful effects. AA is produced in the
body from LA (see above). It is also found in meat,
eggs, and some shellfish. 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. |
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What are "Omega-3"
and "Omega-6" fatty acids?
"Omega-3" and "Omega-6" are scientific
terms for two different families of EFAs - but the body
needs a balance of each fatty acid regardless of the
"family" it belongs to…
"Omega-3" and "Omega-6" are scientific names for two
different categories - or "families" - of essential
fatty acids. These names are derived from the chemical
composition of the fatty acid molecules. "Omega-3" fatty
acids include Alpha Linolenic Acid (ALA), Eicosapentaenoic
Acid (EPA) and Docosahexaenoic Acid (DHA). "Omega-6"
fatty acids include Gamma Linolenic Acid (GLA), Linoleic
Acid (LA), and Arachidonic Acid (AA). Although the terms
"Omega-3" and "Omega-6" may be scientifically useful,
they are not particularly useful for the average person.
In truth, the body needs a balance of each fatty acid,
regardless of the "family" it belongs to. For this reason,
it may be easier to think not in terms of "families"
but simply about the importance of each essential fat
- like vitamins, the body needs all of them for good
health.
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I've heard that
omega-6s are "bad" and omega-3s are "good"? Is this true?
Yes, too much of the omega-6 Linoleic
Acid is "bad" - but there is also a good omega-6… GLA
or Gamma Linolenic Acid. And yes, omega-3s deserve their
"good" reputation…
To say that all omega-6s are "bad" is an oversimplification.
It is true that we generally get an excess of the omega-6
Linoleic Acid in our diet. But many factors of our modern
lifestyle hamper the body's ability to produce the good
omega-6, GLA: consumption of sugar, alcohol, saturated
fats and trans-fatty acids, diabetes, aging, stress,
prescription medications, and viral infections to name
a few. Insufficient quantities of zinc, magnesium, and
vitamins B6, C, and niacin also slow the process. For
this reason, it is a good idea to supplement with a
readily absorbed source of GLA such as borage or evening
primrose oil in addition to supplementing with sources
of omega-3 fatty acids such as flax and fish oil.
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Why are essential
fatty acids good for me?
Essential fatty acids are used by
every cell in your body -- and healthy cells make healthy
people!
EFAs control or modulate an amazing number of cellular
processes. Essential fatty acids regulate a large number
of mechanisms including increasing the fluidity of cell
membranes and improving their "gate-keeping" abilities.
These mechanisms help keep toxins out and bring nutrients
into your cells. Essential fatty acids also influence
the activation of cell genes, act as second messengers
and produce good eicosanoids. These hormone-like compounds
help reduce inflammation in the body, help keep blood
from clotting, and help keep your blood vessels dilated.
Furthermore, a diet rich in EFAs can be helpful in many
diseases (please see "EFAs in Disease").
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What are Eicosanoids?
Eicosanoids are a family of powerful,
hormone-like compounds produced in the body from essential
fatty acids . . .
Eicosanoids are a family of compounds that include
prostaglandins, prostacyclins, leukotrienes, and thromboxanes,
which are responsible for many of the beneficial effects
of the good fats. However, some eicosanoids, such as
those derived from Arachidonic Acid, are potentially
harmful if excessive amounts build up in the body. Of
the different eiosanoids, the prostaglandins are the
most important, and you will find more information on
these below.
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What do Eicosanoids
do?
There are different eicosanoids
derived from each fatty acid. Eicosanoids derived from
GLA, ALA, and EPA are generally beneficial, while eicosanoids
derived from AA are potentially harmful…
Eicosanoids derived from Gamma Linolenic Acid (GLA)
The body processes GLA through several steps, eventually
leading to beneficial eicosanoids the most important
of which is prostaglandin E1 (PGE1). PGE1 has three
basic functions: it reduces inflammation, dilates blood
vessels, and inhibits blood clotting. The strong anti-inflammatory
properties help the body recover from injury by reducing
pain, swelling and redness. The other two functions
keep blood vessels open wide, and keep blood flowing
freely.
Eicosanoids derived from Arachidonic Acid (AA)
The body processes AA into potentially harmful eicosanoids,
the strongest of which is prostaglandin E2 (PGE2). PGE2
strongly increases inflammation, constricts blood vessels,
and encourages blood clotting. These properties come
into play when the body suffers a wound or injury -
without these eicosanoids, you would bleed to death
from the slightest of cuts. However, in excess, these
eicosanoids may be harmful. Many diseases are directly
linked to excessive inflammation and blood clotting
- for example, rheumatoid arthritis and some forms of
stroke and heart attack. High levels of eicosanoids
derived from AA in the body have also been linked to
other diseases including diabetic nerve damage, high
blood pressure, allergies, skin inflammations and cancer.
Eicosanoids derived from ALA and EPA
The eicosanoids in this group are a mixed bag: some
of them dilate blood vessels, while others constrict.
This group includes prostaglandin E3 (PGE3) which is
a weak pro-inflammatory and inhibitor of blood clotting.
In general, PGE3 is a useful defense mechanism against
trauma and infection.
The body must maintain a delicate balance between these
eicosanoids - of particular concern is the balance between
PGE1, PGE2, and PGE3. The body must produce enough beneficial
eicosanoids such as PGE1 and PGE3, otherwise the strong
pro-inflammatory, blood-vessel-constricting, and blood-clotting
effects of PGE2 will overwhelm the system.
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If I get lots
of Linoleic Acid in the diet, and the body converts Linoleic
Acid to GLA, why do I need to supplement with GLA?
Impairment of a critical enzyme…
It is true that North Americans generally consume
plenty of Linoleic Acid in processed foods, margarine,
and vegetable oils. It is also true that the body should
convert some Linoleic Acid to GLA, which, in turn, is
used to produce beneficial eicosanoids.
However, many people have difficulty using Linoleic
Acid due to an impairment in a critical enzyme known
as Delta-6-Desaturase, or "D6D". Without this enzyme,
the body cannot convert LA into GLA, halting the production
of beneficial eicosanoids.
Many factors in our modern lifestyle affect the
D6D enzyme…
D6D function is impaired in many people partially
due to the excessively high consumption of LA and partially
due to other lifestyle factors such as smoking, sugar
and alcohol consumption, stress, vitamin deficiencies,
and high levels of saturated fat and trans-fatty acids
in the diet. Some disease states, such as diabetes and
eczema, are also associated with impaired D6D function.
Arachidonic Acid in the diet also affects our need
for GLA supplementation…
At the same time, the average North American is
affected by excessive intake of Arachidonic Acid which,
in high concentrations, causes ill effects such as inflammation,
blood clotting, and blood vessel constriction.
The GLA solution…
GLA does not require the potentially impaired D6D enzyme
for breakdown by the body. The production of good eicosanoids
from GLA will also counteract the ill effects of excess
Arachidonic Acid. The average North American should
therefore supplement the diet with a good source of
GLA such as borage oil or evening primrose oil.
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What is the difference
between borage oil and evening primrose oil?
Borage oil is much higher in potency since it contains
more than twice as much GLA…
Both borage and evening primrose oil contain the same
active ingredient, GLA, which offers many benefits for
the body. The big difference between the two is the
concentration of GLA. Evening primrose oil typically
contains between 8% and 10% GLA, while borage oil contains
between 20% and 24% GLA. Borage oil offers twice as
much potency per capsule, which may allow you to take
fewer capsules to achieve the same benefits - you may
also take the same number of capsules and experience
greater benefits!
For example, if you are currently taking four 1,000
mg capsules of evening primrose oil daily for treatment
of mild eczema, you may prefer to switch to borage oil
and take only two 1,000 mg capsules daily - or you may
switch to an equal number of borage oil capsules and
potentially experience greater reduction in your symptoms.
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I've heard that
the GLA from evening primrose oil is more bioavailable
than the GLA from borage oil. Is this true?
No it's not true… In fact some
studies show that GLA from borage oil is the more bioavailable
of the two…
The main sources of GLA are borage oil, evening primrose
oil, and black currant oil. In today's market place,
evening primrose oil has established itself as a popular
source of GLA; however, this has been accompanied by
many unsubstantiated claims regarding its superiority
over borage oil, especially in terms of bioavailability.
In simplistic terms, bioavailability refers to the
chemical form of a nutrient that is most "available"
to the body for maximum utilization, and thus maximum
nutritional benefit. Many unsubstantiated claims have
been made regarding the superiority of evening primrose
oil as the most bioavailable GLA source. The debate
stems from the positioning of GLA within the triglyceride
molecule between evening primrose and borage oils. Fatty
acids in the "middle" position of the triglyceride are
believed to be absorbed more efficiently, and are thus
more "bioavailable" to the body for utilization.
In fact, studies have shown that GLA in borage oil
is concentrated in the "middle" position, the most desirable
position, in comparison to the "outer" position found
in evening primrose oil. A recent study performed on
human volunteers demonstrated that serum values for
GLA were approximately three times higher after consumption
of borage oil, in comparison to evening primrose oil.
These results indicate that GLA uptake in humans is
actually greater when using borage oil as a GLA source
rather than evening primrose oil.
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Why would I take
a fish oil supplement when I can obtain omega-3s from
flax seed oil?
You need to make sure you're getting
enough of the fatty acids EPA and DHA…
Although the ALA in flax seed oil offers numerous
benefits on its own, many of the beneficial effects
of ALA in flaxseed oil are due to its metabolic conversion
to EPA. However, some studies show that, even under
ideal conditions, only 20% of the ALA ingested will
be converted to EPA. This percentage can be much smaller
in many individuals - many factors may impair the conversion
of ALA to EPA, including excessively high consumption
of LA and other lifestyle factors such as smoking, sugar
and alcohol consumption, stress, vitamin deficiencies,
and high levels of saturated fat and trans-fatty acids
in the diet. Some disease states, such as diabetes and
eczema, are also associated with impairment of the enzyme
needed to convert ALA to EPA.
Supplementation with fish oils that are rich in EPA
and DHA is necessary to ensure you are receiving adequate
amounts of these nutritionally important fatty acids.
Overall, unless you are a strict vegetarian, you should
be supplementing with fish oil, in addition to flax
oil, to meet your EFA needs.
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How should I
supplement my diet with EFAs to make sure I'm getting
enough?
Daily supplementation with a combination
of borage oil, flax seed oil, and fish oil is the best
way to make sure you get what you need…
Your body needs EFAs just like it needs other essential
vitamins and minerals. The average person does get some
EFAs through diet - but not enough to meet recommended
daily amounts.
Daily supplementation is the best way to ensure that
you get the health-protecting benefits of EFAs. For
the average person, supplementation with the following
EFAs is required for the maintenance of good health:
| GLA: 500 mg daily |
- this amount is found in 2 grams
of borage oil or 4 grams of evening primrose oil |
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| ALA: 500 to 1000 mg daily |
- this amount is found in 1-2 grams
of flax oil |
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| EPA/DHA: 400 mg daily for both combined |
- this is found in 2 grams of fish
oil daily |
A practical solution is to look for a blended oil
product that combines a balance of these essential fats
in one convenient capsule. People with specific disease
conditions should follow the recommended dose for the
individual fatty acids for a therapeutic effect. For
more information about the therapeutic benefits of EFAs,
see EFAs and Disease, and search the EFA Library for
topics of most interest to you. [[[links]]]
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Is it possible
to get too many EFAs?
NO!
It is not possible to "overdose" on EFAs. In
thousands of studies worldwide, no serious side effects
of EFA supplementation have ever been reported. Minor
side effects may include: bloating, nausea, upset stomach,
burping, and loose stools (diarrhea). To avoid these
minor side effects, take EFA supplements with meals,
start with lower doses and increase gradually, and/or
divide the daily dose into smaller portions. Dividing
the dose helps absorption and minimizes side effects.
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How many calories
are in an EFA supplement?
The calorie count of a 1000 mg softgel is approximately
10.6 calories: 9 calories from fat, 1 calorie from protein,
and 0.6 calories from carbohydrate. Both the protein
and carbohydrate component are derived from the soft
gelatin capsule ingredients.
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Is EFA supplementation
safe?
Yes. Clinical studies have shown
there are no serious side effects to EFA supplementation...
Dosages as high as 15 grams of EFA oils daily have
been used in clinical research without any signs of
complication. Patients occasionally report slight upset
stomach, burping, and/or minor bowel disturbance such
as loose stools. To decrease the chance of minor side
effects, take your EFA supplements with meals, and divide
the dose throughout the day. For example, if you take
4 capsules per day, take 2 with breakfast and 2 with
your evening meal.
All EFAs contain properties that may thin the blood,
which can increase bleeding times. Consult your physician
before starting any treatment.
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What is cold-pressing?
Cold pressing is a method of gentle
crushing and squeezing of the seed to release the nutritional
oil…
Cold pressing is also known as "expeller pressing".
This gentle, low temperature process will increase stability
and preserve nutritional components of the oil. The
final product may retain some smell and taste characteristics
of the original seed. This process is different from
solvent extraction, where higher temperatures and solvents
(usually hexane) are used. Although reputable manufacturers
use extensive filtering methods to remove solvent residues
from the finished oil, some lower quality solvent extracted
oils may contain solvent residues in the finished product.
Solvent residues have been linked to disorders of the
central nervous system, as well as certain cancers.
In addition, the higher temperatures result in the production
of trans fatty acids, which have been shown to increase
levels of "bad" cholesterol, which in turn is a factor
in the development of atherosclerosis and coronary disease.
Solvent extracted oils are usually cheaper, but you
may compromise some quality by choosing these products.
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