Quick guide to Essential Fatty Acids
Read the full guide
Description
Two essential fatty acids are necessary for health. These are the polyunsaturated fats, linoleic and alpha linolenic acid. Linoleic acid is an omega-6 fatty acid and alpha linolenic acid is an omega-3 fatty acid.
- energy production
- cell membrane formation
- oxygen transfer from air to blood
- hemoglobin manufacture
- prostaglandin function
Deficiency
Symptoms of essential fatty acid deficiency may include fatigue, dry skin, immune weakness, gastrointestinal disorders, heart and circulatory problems, growth retardation, mental problems and sterility. It is likely that a lack of dietary essential fatty acids plays an important role in the development of many common diseases, including cardiovascular disease, cancer, arthritis and asthma.
Sources
Omega-3 fatty acids are found in fish and oils such as flaxseed oil. Linoleic acid is found in safflower, sunflower and corn oils.
Daily recommended dietary intakes
An optimal amount of linoleic acid is around 9 to 18 g per day, while an optimal amount of alpha linolenic acid is around 2 to 9 g per day.
Toxic effects of excess intake
Toxic effects are unknown.
Therapeutic uses of supplements
Supplements are used to treat cardiovascular disease, cancer, high blood pressure, arthritis, skin disorders, menstrual pain,diabetes and inflammatory bowel disease. They may also be beneficial during pregnancy and breastfeeding.
Interactions
Magnesium, selenium, zinc, niacin, vitamins B6, A, C and E are necessary for the conversion of linoleic acid to other omega-6 fatty acids.