Essential fatty acids (EFA) are healthy fats that the body needs but can't produce on its own. There are two fatty acids that are essential for human health, alpha-linolenic (also known as omega-3 fatty acids) and linoleic acid (omega-6).[1] The only way to get these nutrients is through a well-rounded diet.
Fish and fish oil supplements are the best sources of omega-3 fatty acids. Westerners tend to consume more omega-6s, found in poultry, eggs, and most vegetable oils, than omega-3s, which are abundant in fish and seafood sources. A diet low in omega-3s is thought to be a factor in the increased rate of heart disease in the U.S.
Omega-3 fatty acids
The omega-3 category consists of two sub-groups: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Consuming these healthy polyunsaturated fats (PUFAs) are known to help reduce high blood pressure and high cholesterol levels, both increased risk factors for developing heart disease.
Fish oil
Fish oil supplements contain the omega-3 fatty acids that are so important for human health. If you get enough in your diet from whole foods — fish, primarily — supplementation may not be needed. If you don't consume omega-3s two to three times a week, you may want to take a fish oil supplement.
One serving of most fish oil supplements is sufficient for providing the recommended daily allowance (RDA) of EPA and DHA combined.
Benefits
Fish oil helps reduce risk of coronary artery disease, cardiac arrhythmia, type 2 diabetes, and elevated serum triglycerides. It also decreases risk of mortality and helps with depressive mood disorders.[2, 3]
DHA
Docosahexaenoic acid (DHA) is beneficial for cognitive functions, neuromuscular control, and is the preferred omega-3 fatty acid for neural and retinal development.[4] Supplementing DHA with fish oil is a great way to maximize the benefits of both fatty acids.
EPA
Eicosapentaenoic acid (EHA) is credited for helping alleviate symptoms related to depressive mood disorders. The fatty acid also helps with sight and brain function. Taking EPA may slow the onset and progression of cognitive disorders, including Alzheimer's disease and dementia.[1, 8]
Studies demonstrate that fish oil supplementation provides physical and cognitive benefits throughout your life. Children benefit by the aid of brain and retinal development, and the elderly benefit by slowing deterioration of brain function — a normal part of the aging process.
Suggested supplementation
- To get your recommended dosage of EPA and DHA, we recommend taking a fish oil supplement, especially if your diet is not rich in seafood. NOW Foods produces a good EPA-only supplement — Super EPA. You can also try Carlson's EPA Gems.
Cod liver oil and krill oil
Cod liver oil supplements contain vitamins A and D, in addition to DHA and EPA. If you don't eat a lot of fruits and vegetables, and don't take a multivitamin, cod liver oil may be a good option for you.
Krill oil does not contain vitamins A or D. It was shown to be potentially more effective than other types of fish for boosting lipid metabolism in obese individuals.[10] Long-term consumption may increase fat loss for those who are overweight. Krill oil is much more potent for ridding the body of eicosanoids, which induce inflammation.[1] Low-grade chronic inflammation is a top heart disease factor in those who are otherwise healthy.
Try NOW Neptune Krill Oil or Jarrow Formulas' PhosphOmega Krill Oil.
Recommended dose
Healthy adults should get 500mg of fish oil daily (1:1 EPA to DHA ratio). Adults with heart disease should consume 1g each day, and those with high cholesterol and/or high blood pressure should take 3g to 4g.[17] The overall maximum dosage is 4g daily.
Omega-6 fatty acids
Omega-6 fatty acids are in vegetable oil, corn oil, soybean oil, nuts, and seeds. Most Americans tend to get their RDA of this fatty acid.[1]
Benefits
Omega-6 fatty acids help with brain health, particularly common aging disorders, heart health, and inflammation. The compound also helps build muscle.
Gamma linoleic acid (GLA)
Gamma linoleic acid (GLA) is a natural anti-inflammatory that helps relieve rheumatoid arthritis symptoms, reduces symptoms associated with eczema, and helps prevent cardiovascular illnesses.[12] GLA is an omega-6 fatty acid that can be synthesized in the body, but works better when supplemented in the diet.
Dosage varies by the condition GLA is used to treat:
| Health condition | Recommended GLA dose |
|---|---|
| Skin conditions | 360mg to 750mg daily |
| Pre-menstrual syndrome | 240mg to 320mg daily |
| Rheumatoid arthritis | 750mg to 2.8g daily for 6 to 12 months |
| Diabetic neuropathy | 480mg daily |
| High blood pressure | 1.3g daily |
| High cholesterol | Up to 2g daily[17] |
Side effects
Exceeding 2.8g daily can result in minor gastrointestinal discomfort (similar to fish oil consumption), though that subsides with consistent consumption.[17]
Black currant oil
Black currant oil is a popular, inexpensive supplement that contains GLA. The downside is that the concentration of GLA is small.
- We like NOW Black Currant Oil or Health From The Sun Black Currant Oil .
Borage oil
Borage oil containsone of the highest concentrations of GLA compared to other sources.
- NOW Borage Oil and Nature's Way EFA Gold Borage Oil are good sources of GLA.
Primrose oil
Primrose oil is a good source of GLA and is very popular for treating menstrual cramps.
- NOW Super Primrose or Jarrow Formulas Evening Primrose 1300 are good options.
References
- Higdon, J.; Linus Pauling Institute at Oregon State University; Essential Fatty Acids; updated January 2012
- Léon, H. et al.; BMJ; "Effect of fish oil on arrhythmias and mortality: a systematic review;" December2008
- Pin, K. S. et al.; European Neuropsychopharmacology; "Omega-3 fatty acids in major depressive disorder: A preliminary double-blind, placebo-controlled trial;" 2003
- Anderson, G. J. et al.; Pediatric Research; "Docosahexaenoic Acid Is the Preferred Dietary n-3 Fatty Acid for the Development of the Brain and Retina;" 1990
- Philbrick, D. J. et al.; The Journal of Nutrition; "Ingestion of fish oil or a derived n-3 fatty acid concentrate containing eicosapentaenoic acid (EPA) affects fatty acid compositions of individual phospholipids of rat brain, sciatic nerve and retina;"1987
- Martins, J. G.; Journal of the American College of Nutrition; "EPA but not DHA appears to be responsible for the efficacy of omega-3 long chain polyunsaturated fatty acid supplementation in depression: Evidence from a meta-analysis of randomized controlled trials;" October 2009
- AP, S.; Journal of the American College of Nutrition; "Omega-3 fatty acids in inflammation and autoimmune diseases;" December 2002
- Samieri C.; American Journal of Clinical Nutrition; "Low Plasma Eicosapentaenoic Acid and Depressive Symptomatology are Independent Predictors of Dementia Risk;" September 2008
- Penniston, K. L.; Tanumihardjo, S.A.; American Journal of Clinical Nutrition; "The acute and chronic toxic effects of vitamin A; American Society for Clinical Nutrition;" February 2006.
- Banni, S. et al.; Nutrition & Metabolism; Krill oil significantly decreases 2-arachidonoylglycerol plasma levels in obese subjects;" 2011
- Adam O., The Clinical Investigator; "Immediate and long range effects of the uptake of increased amounts of arachidonic acid;"1992
- Kapoor, R.; Gamma Linolenic Acid: A Natural Anti-inflammatory Agent—Part I; 2005.
- Henderson, K.; The Doctor's Prescription for Healthy Living;"A little bit of heaven from omega-7;" Volume 9, Number 6
- Brookshier, S.; The recommended levels of fish oil per day; Demand Media; 2014
- Pharma Nord; Gamma linoleic acid (GLA - Omega 6); 2006
- Natural Wellbeing; Omega 9; 2012
- Alt MD; Gamma linoleic acid; The Gale Group; 2008
- Villani, A. M. et al.; BMC Geriatrics; "Fish oil administration in older adults: is there potential for adverse events? A systematic review of the literature;" May 2013
- Claire Groden; Time Magazine; Hold The Salmon: Omega-3 Fatty Acids Linked to Higher Risk of Cancer; July 2013.
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The following deals are still active:
- Aug 18, 2018: Beast Fish Oil 90 Softgels dropped by 12.7% to $14.81 at Amazon.com
- Aug 16, 2018: Twinlab Emulsified Omega-3 Fish Oil 12 Oz. dropped by 6.2% to $18.99 at Jet.com
- Aug 15, 2018: NOW Ultra Omega-3 540 Softgels dropped by 50.7% to $72.45 at Amazon.com
- Aug 15, 2018: Olympian Labs Omega 3-6-9 120 Softgels dropped by 6.3% to $26.93 at eVitamins
- Aug 15, 2018: Ascenta NutraSea +D 6.8 Oz. (only Crisp Apple) dropped by 6.1% to $18.98 at iHerb.com
- Aug 14, 2018: Life Extension Super Omega-3 EPA/DHA 240 Softgels dropped by 12.7% to $16.20 at Amazon.com
- Aug 14, 2018: NOW Ultra Omega-3 180 Softgels dropped by 8.3% to $17.78 at DPS Nutrition
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- Aug 09, 2018: Carlson Norwegian Cod Liver Oil 250 Softgels dropped by 33.3% to $7.99 at AllStarHealth
- Aug 09, 2018: Nordic Naturals Ultimate Omega-D3 60 Softgels (only Lemon (Mini)) dropped by 33.8% to $29.22 at eVitamins
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- Jul 30, 2018: BODYSTRONG 100% Pure Fish Oil 180 1000mg Softgels dropped by 23.8% to $7.99 at AllStarHealth
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- Jul 23, 2018: Dymatize Omega-3 Fish Oil 120 Softgels dropped by 20.0% to $15.99 at DPS Nutrition
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- Jul 19, 2018: NOW Omega-3 90 Softgels dropped by 7.2% to $5.84 at Best Price Nutrition
- Jul 17, 2018: Nature's Way Super Fisol 90 Softgels dropped by 16.6% to $11.00 at AllStarHealth
- Jul 12, 2018: Carlson Norwegian Cod Liver Oil 8.45 Oz. (only Unflavored) dropped by 30.3% to $16.09 at AllStarHealth
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- Jun 17, 2018: Twinlab Norwegian Cod Liver Oil 12 Oz. (only Unflavored) dropped by 29.5% to $12.09 at AllStarHealth
- Jun 16, 2018: Carlson EcoSmart Omega-3 120 Softgels dropped by 15.3% to $14.89 at AllStarHealth
- Jun 16, 2018: Doctor's Best Best DHA 500 from Calamari 180 Softgels dropped by 6.1% to $33.49 at AllStarHealth
- Jun 12, 2018: Nordic Naturals Arctic Cod Liver Oil 16 Oz. (only Orange) dropped by 7.1% to $35.99 at AllStarHealth
- Jun 12, 2018: Nature's Bounty Fish Oil 90 Softgels (only 1290mg Mini) dropped by 18.7% to $59.05 at Amazon.com
- Jun 10, 2018: SAN Premium Fish Fats Gold 120 Softgels dropped by 13.0% to $7.39 at AllStarHealth
- Jun 09, 2018: Country Life Omega-3 Fish Oil 200 Softgels dropped by 27.8% to $10.79 at Best Price Nutrition
- Jun 09, 2018: Irwin Naturals Fish Oil Pure 60 Softgels dropped by 10.0% to $13.49 at Best Price Nutrition
- Jun 05, 2018: Carlson Elite Omega-3 Gems 90 Softgels (only Lemon - 1250mg) dropped by 7.7% to $23.21 at eVitamins
- Jun 05, 2018: Nature's Bounty Fish Oil 200 Softgels dropped by 29.0% to $8.85 at eVitamins
- Jun 02, 2018: American Health Evening Primrose Oil 120 Softgels dropped by 9.5% to $7.86 at eVitamins
- Jun 02, 2018: Nature's Way Krill Oil 500 mg 30 Softgels dropped by 13.7% to $14.23 at eVitamins
- Jun 02, 2018: Nature's Way Fisol 45 Softgels dropped by 12.7% to $6.14 at eVitamins
- Jun 02, 2018: Carlson EcoSmart Omega-3 90 Softgels dropped by 7.7% to $16.79 at eVitamins
- Jun 02, 2018: Nature's Way EFAGold Evening Primrose Oil 100 Softgels dropped by 8.1% to $9.18 at eVitamins
- Jun 02, 2018: Ascenta NutraSea Hp 6.8 Oz. (only Zesty Lemon (1500mg EPA)) dropped by 6.8% to $33.07 at Amazon.com
- May 31, 2018: Natrol DHA 500 Super Strength 30 Softgels dropped by 15.0% to $7.39 at AllStarHealth
- May 31, 2018: Nature's Way Fisol 90 Softgels dropped by 13.0% to $8.25 at AllStarHealth
- May 27, 2018: Nature's Bounty Fish Oil 90 Softgels (only 2400mg Heart Health) dropped by 10.8% to $11.82 at Jet.com
- May 23, 2018: Labrada EFA Lean Gold 180 Softgels dropped by 7.7% to $18.00 at Lockout Supplements
- May 22, 2018: Ascenta NutraSea +D 16 Oz. dropped by 8.3% to $55.99 at Amazon.com
- May 22, 2018: Health From The Sun Evening Primrose Oil 60 1300mg Softgels dropped by 12.5% to $6.99 at AllStarHealth
- May 22, 2018: Health From The Sun Evening Primrose Oil 180 500mg Softgels dropped by 15.5% to $9.89 at AllStarHealth
- May 18, 2018: RSP Lean Omega 10 Softgels dropped by 28.6% to $4.99 at A1 Supplements
- May 17, 2018: NOW Krill & CoQ10 60 Softgels dropped by 9.1% to $19.99 at AllStarHealth
- May 17, 2018: Nature's Way EFAGold Borage Oil 60 Softgels dropped by 18.0% to $12.29 at AllStarHealth
- May 16, 2018: Health From The Sun Evening Primrose Oil 90 Softgels dropped by 23.6% to $11.56 at i-Supplements.com
- May 12, 2018: NOW Evening Primrose Oil 4 Oz. dropped by 10.1% to $8.79 at AllStarHealth
- May 10, 2018: Olympian Labs Krill Oil 60 Softgels dropped by 11.8% to $18.49 at AllStarHealth
- May 10, 2018: Twinlab Norwegian Cod Liver Oil 12 Oz. (only Cherry) dropped by 41.2% to $12.09 at AllStarHealth
- May 10, 2018: Molecular Nutrition X-Factor 100 Softgels dropped by 30.6% to $24.99 at Amazon.com
- May 02, 2018: Country Life Cod Liver Oil 100 Softgels dropped by 46.6% to $6.83 at NetNutri.com
- May 02, 2018: Myogenix Omega 240 Softgels dropped by 40.4% to $19.99 at NetNutri.com
- May 02, 2018: Natrol Exreme Omega Fish Oil 60 Softgels (only 1200mg) dropped by 21.9% to $9.99 at NetNutri.com
- Apr 19, 2018: NOW Omega-3 Mini Gels 90 Softgels dropped by 14.2% to $4.39 at AllStarHealth
- Apr 19, 2018: Nature's Way Mega 3/6/9 Omega Blend 90 Softgels dropped by 10.0% to $11.69 at AllStarHealth
- Apr 17, 2018: Nature's Way EfaGold Mega-DHA 60 Softgels dropped by 13.1% to $10.39 at AllStarHealth
- Apr 17, 2018: Olympian Labs Omega-3 Fish Oils 120 Softgels (only 1000mg - Enteric Coated) dropped by 15.3% to $23.79 at Vitamin Shoppe
- Apr 12, 2018: Enzymatic Therapy Double Strength Eskimo-3 90 Softgels dropped by 14.2% to $13.89 at AllStarHealth
- Apr 12, 2018: Carlson MedOmega Fish Oil 2800 3.3 Oz. dropped by 9.5% to $18.99 at AllStarHealth
- Apr 12, 2018: Molecular Nutrition X-Factor Advanced 100 Softgels dropped by 24.8% to $34.99 at AllStarHealth
- Apr 12, 2018: Twinlab Norwegian Cod Liver Oil 12 Oz. (only Mint) dropped by 13.1% to $12.09 at AllStarHealth
- Apr 05, 2018: Udo's Choice 3-6-9 Oil Blend 180 Capsules dropped by 6.2% to $24.39 at AllStarHealth
- Apr 04, 2018: Twinlab Mega Primrose Oil 60 Softgels dropped by 19.7% to $10.39 at AllStarHealth
- Mar 27, 2018: Carlson Cod Liver Oil Gems 300 Softgels (only Low Vitamin A - Natural Lemon Flavor 1000mg) dropped by 12.1% to $19.99 at AllStarHealth
- Mar 27, 2018: Nordic Naturals Ultimate Omega 60 Softgels (only Strawberry (Mini)) dropped by 19.3% to $23.99 at AllStarHealth
- Mar 27, 2018: ChildLife Pure DHA Chewable 90 Softgels dropped by 6.9% to $6.79 at AllStarHealth
- Mar 02, 2018: Nature's Way EFAGold Krill Oil 30 Softgels dropped by 9.0% to $12.00 at AllStarHealth
- Feb 24, 2018: Health From The Sun PFO Pure Fish Oil 180 Softgels dropped by 11.6% to $18.99 at AllStarHealth
- Feb 20, 2018: NOW Omega-3 30 Softgels dropped by 99.1% to $2.26 at iHerb.com
- Feb 15, 2018: Carlson Norwegian Cod Liver Oil 16.9 Oz. (only Lightly Lemon) dropped by 12.4% to $26.99 at AllStarHealth
- Feb 14, 2018: Ultimate Nutrition Omega 3 90 Softgels dropped by 7.0% to $7.39 at AllStarHealth
- Feb 13, 2018: NOW Omega 3-6-9 250 Softgels dropped by 9.0% to $11.66 at DPS Nutrition
- Feb 02, 2018: Carlson Super Omega-3 Gems 130 Softgels dropped by 18.2% to $12.89 at AllStarHealth
- Dec 27, 2017: Coromega Omega 3+D Squeeze 30 Packets (only Tropical Orange - Kids) dropped by 68.2% to $14.59 at VitaCost.com
- Dec 27, 2017: Coromega Omega 3 Squeeze 120 Packets dropped by 20.1% to $30.99 at VitaCost.com
- Dec 26, 2017: NOW Omega-3 100 Softgels dropped by 10.8% to $4.29 at AllStarHealth
- Dec 20, 2017: EuroPharma Vectomega 60 Tablets dropped by 21.8% to $29.99 at AllStarHealth
- Dec 03, 2017: MuscleTech Platinum Fish Oil 4x 60 Softgels dropped by 14.9% to $19.57 at i-Supplements.com
- Dec 03, 2017: SAN Triple Strength Fish Fats 60 Softgels dropped by 6.1% to $16.90 at i-Supplements.com
- Nov 28, 2017: NOW Evening Primrose Oil 250 Softgels dropped by 7.0% to $10.59 at AllStarHealth
- Nov 21, 2017: Carlson The Very Finest Fish Oil 240 Softgels (only Orange Flavor) dropped by 34.5% to $18.14 at AllStarHealth
- Nov 06, 2017: Barlean's Total Omega Liquid 16 Oz. (only Orange Cream) dropped by 25.8% to $22.99 at AllStarHealth
- Oct 26, 2017: NOW Super Omega EPA 240 Softgels dropped by 13.0% to $18.69 at AllStarHealth
- Jul 14, 2017: MRM Smart Blend 240 Softgels dropped by 11.0% to $23.99 at AllStarHealth
- Jul 13, 2017: Health From The Sun Borage Oil 300 30 Softgels dropped by 27.2% to $8.00 at AllStarHealth
- Jun 27, 2017: Carlson Norwegian Salmon Oil 240 Softgels dropped by 27.1% to $34.99 at AllStarHealth
- May 29, 2017: Carlson Norwegian Salmon Oil 300 Softgels dropped by 42.6% to $24.69 at AllStarHealth
- May 29, 2017: Carlson Norwegian Salmon Oil 180 Softgels (only 1000mg) dropped by 32.5% to $16.49 at AllStarHealth
- Feb 28, 2017: MRM Smart Blend 120 Softgels dropped by 8.0% to $13.19 at AllStarHealth
- Jan 03, 2017: Nature's Plus Ultra Omega 3/6/9 90 Softgels dropped by 16.2% to $16.75 at A1 Supplements
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