The world of Essential Fatty Acids can be a confusing maze of three-letter acronyms—DHA, EPA, AKG, GLA, CLA, MCT, not to mention EFA. Then there are the funny-looking EFA groups—Omega-3, Omega-6 and Omega-9. They sound like Greek to many individuals—both literally and figuratively! So, what does all this mean? And more importantly, which EFA is right for you? Below is a brief guide to Essential Fatty Acids that will demystify this important class of nutraceuticals. If you’re just starting to explore EFAs, we suggest that you consider an omega-3 supplement like salmon oil (available as softgels or pourable liquid) as your first choice. In fact, it’s the #4 recommendation on our list of 7 Basic Supplements for Good Health.

A family of compounds that plays a vital role in the production and stimulation of white blood cells, AKG is one of the active ingredients that gives breast-fed babies additional protection until the infant’s own immune system is fully developed. Unlike many antioxidants that defend only the outside membrane of a cell from free-radical attacks, AKG can penetrate the cell membrane and offer protection inside as well, helping to keep DNA, which is our genetic coding, healthy and intact. Shark liver oil is a rich source of AKG.

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This EFA has been labeled “the fit fat” because ironically it helps the body to build lean tissue, rather than fat, from the food we eat. CLA was once abundant in meat when cows and pigs copiously grazed on green vegetation rich in linoleic acid, but since the majority of these animals now dine on grain, CLA has all but disappeared from our diet. This turn of events may be one of the many factors contributing to our increase in size over the last few decades.

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DHA is a member of the omega-3 group of fatty acids. The richest dietary source of DHA is coldwater fish like salmon, mackerel, herring, sardines and tuna. It is not present in flaxseed oil, which is another good source of omega-3 EFAs, but a healthy liver can convert the alpha-linolenic acid in flaxseed to DHA. It is one of the most abundant fatty acids in the brain, and researchers believe that DHA is vitally important to cognitive function and mood stability. Perhaps it comes as no surprise that DHA is grossly lacking in the typical American diet.

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EFAs are a major component of all cell membranes. Without EFAs, the membranes are unable to function. Thus, EFAs affect every square inch of our bodies, giving the outermost skin a clear and creamy appearance while keeping inner organs like the heart and lungs continually beating and breathing throughout an entire lifetime. The fanatical “no-fat” diets of the 1980s were completely counterproductive to good health and created far more problems than benefits. EFAs are divided into groups called omega-3, omega-6 and omega-9—with the omega-3 group representing an incredibly important, but woefully lacking, part of our diet.

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A member of the omega-3 group of fatty acids, EPA is often paired with DHA as they occur together naturally in coldwater fish and fish oil supplements. Like other omega-3 supplements, EPA is associated with a seemingly endless number of health benefits, and cardiovascular care is first on the list. According to the Dietary Supplement Education Alliance, the most common dosage of EPA is about 2,000 mg or 2 grams per day, which is about 6–7 softgels or 4 teaspoons of salmon oil.

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GLA is derived from linoleic acid, which is an omega-6 fatty acid and present in common vegetable oils like safflower and sunflower. GLA is the precursor for many important prostaglandins, which are hormone-like substances that affect blood thickness, skin and joint health, cholesterol levels, cardiovascular health and more. While Americans consume relatively large quantities of omega-6 EFAs, many people are still deficient in GLA. Researchers think this is explained by the fact that oftentimes oils containing linoleic acid are hydrogenated, which can inhibit the conversion of omega-6 to GLA. Borage oil is the most concentrated source of preformed GLA, although it is also found in evening primrose and black currant seed oils.

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MCTs are a group of fats that are readily digested and easily converted to energy. Coconut oil is a great source of MCTs, and it is the perfect oil to use when cooking because it does not oxidize at relatively high temperatures. Forget all the negative propaganda associated with coconut oil, too! The fats to shun are trans-fatty acids and hydrogenated fats, but research indicates that the MCTs found in coconut oil are a valuable contribution to good health on many levels. You can read more about MCTs and coconut oil in The Coconut Oil Miracle (item BK125).

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