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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- Dec 03, 2023Garden of Life Minami Supercritical Algae Omega 3 Vegan DHA 60 Softgels dropped by 20% to $27.43 at Amazon
- Nov 30, 2023Universal Animal Omega 30 Packs dropped by 15% to $25.49 at AllStarHealth
- Nov 30, 2023SNS X-Gels 100 Softgels dropped by 7.1% to $34.98 at DPS Nutrition
- Nov 30, 2023Controlled Labs Orange OxiMega Fish Oil 120 Softgels dropped by 9.7% to $19.99 at Amazon
- Nov 30, 2023NOW Neptune Krill Oil 60 Softgels (only 500mg) dropped by 6.5% to $14.48 at Amazon
- Nov 29, 2023Arms Race Nutrition OMEGA 120 Softgels dropped by 10% to $33.30 at ArmsRaceNutrition.com
- Nov 28, 2023NOW Omega-3 30 Softgels dropped by 11.3% to $2.43 at Amazon
- Nov 27, 2023NOW Omega-3 100 Softgels dropped by 8.2% to $4.49 at Muscle and Strength
- Nov 25, 2023Transparent Labs Krill Oil 60 Softgels dropped by 28.6% to $24.99 at NutritionFaktory.com
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- Nov 22, 2023Molecular Nutrition X-Factor 100 Softgels dropped by 20% to $38.36 at DPS Nutrition
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- Nov 17, 2023Beast Fish Oil 90 Softgels dropped by 43.9% to $11.22 at BeastSports.com
- Nov 17, 2023Wiley's Finest Wild Alaskan Fish Oil Beginners DHA for Kids 4.23 Oz. dropped by 15.9% to $24.88 at VitaCost.com
- Nov 17, 2023Wiley's Finest Wild Alaskan Fish Oil Elementary EPA for Kids 4.23 Oz. dropped by 17.2% to $25.17 at VitaCost.com
- Nov 15, 2023NOW Super EPA 240 Softgels dropped by 13.4% to $17.99 at Best Price Nutrition
- Nov 15, 2023NOW Super Primrose 120 Softgels dropped by 11.9% to $11.24 at Best Price Nutrition
- Nov 06, 2023Onnit Krill Oil 60 Softgels dropped by 24.5% to $18.86 at Onnit
- Nov 05, 2023Renew Life Norwegian Gold Omega-3 Fish Oil - Critical Omega 120 Softgels dropped by 24.4% to $35.49 at AllStarHealth
- Oct 29, 2023NOW Ultra Omega 3-D 90 Softgels dropped by 21.7% to $12.99 at Muscle and Strength
- Oct 29, 2023MyoBlox Omega3 60 Capsules dropped by 70% to $7.50 at Natural Body Inc
- Oct 28, 2023NOW Super Primrose 60 Softgels dropped by 35.7% to $5.84 at Best Price Nutrition
- Oct 25, 2023EVLution Nutrition Omega-3 Fish Oil 60 Softgels dropped by 36.7% to $7.59 at iHerb.com
- Oct 25, 2023Swanson Omega-3 Fish Oil 150 Softgels dropped by 10% to $6.36 at iHerb.com
- Oct 25, 2023EVLution Nutrition Omega-3 Fish Oil 120 Softgels dropped by 11.8% to $13.37 at iHerb.com
- Oct 25, 2023Garden of Life Dr. Formulated - Alaskan Cod Liver Oil 6.76 Oz. dropped by 20% to $17.01 at iHerb.com
- Oct 25, 2023Swanson Omega-7 Oil from Sea Buckthorn Oil 30 Capsules dropped by 15.5% to $4.17 at iHerb.com
- Oct 25, 2023Swanson Super EPA 100 Softgels dropped by 20.1% to $7.21 at iHerb.com
- Oct 25, 2023Garden of Life Dr. Formulated Advanced Omega 60 Softgels dropped by 20% to $15.95 at iHerb.com
- Oct 25, 2023NOW Neptune Krill 1000 120 Softgels dropped by 11.8% to $43.37 at iHerb.com
- Oct 25, 2023NOW Omega-3 Fish Oil 90 Softgels dropped by 11.8% to $6.06 at iHerb.com
- Oct 25, 2023Garden of Life Oceans 3 Beyond Omega-3 60 Softgels dropped by 11.8% to $18.45 at iHerb.com
- Oct 25, 2023Swanson Norwegian Cod Liver Oil 250 Softgels dropped by 11.8% to $7.12 at iHerb.com
- Oct 24, 2023Life Extension Super Omega-3 EPA/DHA 120 Softgels dropped by 17.1% to $18.22 at Best Price Nutrition
- Oct 24, 2023Garden of Life Oceans Mom 30 Softgels dropped by 11.5% to $11.69 at iHerb.com
- Oct 23, 2023Doctor's Best DHA 500 from Calamari 180 Softgels dropped by 9.8% to $36.89 at AllStarHealth
- Oct 23, 2023SportsResearch Omega-3 Triple Strength 90 Softgels dropped by 15% to $22.58 at iHerb.com
- Oct 23, 2023Barlean's Omega Pals 8 Oz. (only Sensational Straw-Nana) dropped by 15% to $9.68 at iHerb.com
- Oct 23, 2023Barlean's Omega Pals 8 Oz. (only Chirpin' Slurpin Lemonade) dropped by 15% to $11.62 at iHerb.com
- Oct 23, 2023Barlean's Omega-3 From Fish Oil 16 Oz. (only Lemon Creme) dropped by 15% to $21.95 at iHerb.com
- Oct 23, 2023Barlean's Ultra EPA-DHA 60 Softgels dropped by 15% to $19.37 at iHerb.com
- Oct 23, 2023SportsResearch Omega-3 Triple Strength 180 Softgels dropped by 15% to $44.38 at iHerb.com
- Oct 18, 2023Onnit Joint Oil 12 Oz. dropped by 15.6% to $25.04 at iHerb.com
- Oct 16, 2023Nature's Bounty Fish Oil 220 Softgels dropped by 14.9% to $17.55 at iHerb.com
- Oct 16, 2023Nature's Way Super Fisol 180 Softgels dropped by 25% to $24.72 at iHerb.com
- Oct 16, 2023Flora Udo's Oil 3-6-9 Blend 180 Vegetarian Softgels dropped by 20% to $37.99 at iHerb.com
- Oct 16, 2023Renew Life Norwegian Gold Omega-3 Fish Oil - Critical Omega 60 Softgels dropped by 15% to $23.20 at iHerb.com
- Oct 16, 2023Source Naturals Perilla Oil 90 Softgels dropped by 15% to $13.78 at iHerb.com
- Oct 16, 2023Schiff MegaRed 120 Softgels dropped by 11.8% to $35.27 at VitaCost.com
- Oct 15, 2023Carlson Cod Liver Oil 16.9 Oz. (only Omega-3s EPA & DHA - Natural Lemon) dropped by 17.5% to $46.99 at Vitamin Shoppe
- Oct 14, 2023Barlean's Omega-3 from Flax Oil 16 Oz. (only Strawberry Banana Smoothie) dropped by 46.9% to $11.29 at VitaCost.com
- Oct 13, 2023Wiley's Finest Full Spectrum Omega-3 Liquid CatchFree Omega 4.23 Oz. dropped by 16.9% to $26.59 at iHerb.com
- Oct 09, 2023NOW Ultra Omega-3 90 Softgels dropped by 13.7% to $19.99 at Muscle and Strength
- Oct 08, 2023Source Naturals NKO 120 Softgels dropped by 18.5% to $45.98 at eVitamins
- Oct 01, 2023Source Naturals NKO 30 Softgels (only 500mg) dropped by 40.1% to $14.35 at eVitamins
- Sep 29, 2023Nature's Bounty Fish Oil 130 Softgels dropped by 10.4% to $26.56 at Ruesco Supplement Outlet
- Sep 05, 2023Wiley's Finest Full Spectrum Omega-3 Softgel CatchFree Omega 60 Softgels dropped by 14.5% to $27.35 at iHerb.com
- Aug 14, 2023Nature's Bounty Fish Oil 180 Softgels dropped by 18.8% to $33.11 at iHerb.com
- Aug 07, 2023NOW Omega-3 180 Softgels (only Enteric Coated) dropped by 8.6% to $10.49 at AllStarHealth
- Aug 07, 2023GAT Omega-3 90 Softgels dropped by 12.3% to $14.02 at VitaCost.com
- Jul 23, 2023Body First Ultra Omega 3-6-9 120 Softgels dropped by 24.4% to $8.00 at AllStarHealth
- Jul 23, 2023NOW Neptune Krill Oil 120 Softgels (only 1000mg) dropped by 11.2% to $39.95 at A1 Supplements
- Jul 22, 2023Redcon1 Fish Oil 90 Softgels dropped by 25.1% to $14.95 at A1 Supplements
- Jul 12, 2023Nordic Naturals Complete Omega-3-6-9 120 Softgels dropped by 32.9% to $25.97 at Best Price Nutrition
- Jul 09, 2023Barlean's Fresh Catch Fish Oil Liquid 8 Oz. dropped by 22.1% to $18.49 at AllStarHealth
- Jul 08, 2023Carlson Cod Liver Oil Gems 250 Softgels (only Super 1000mg) dropped by 10.9% to $23.40 at Best Price Nutrition
- Jul 08, 2023Carlson Cod Liver Oil 8.4 Oz. (only 1100mg - Omega-3s - Natural Lemon) dropped by 19% to $26.91 at Best Price Nutrition
- Jul 07, 2023Barlean's Omega-3 From Fish Oil 16 Oz. (only Mango Peach Smoothie) dropped by 47.1% to $13.67 at iHerb.com
- Jun 26, 2023Nature's Bounty Fish Oil 145 Softgels dropped by 14.9% to $13.38 at iHerb.com
- Jun 25, 2023Nordic Naturals Ultimate Omega+CoQ10 60 Softgels dropped by 9.4% to $28.49 at AllStarHealth
- Jun 17, 2023Swanson Omega + DHA 60 Gummies dropped by 11.7% to $7.33 at iHerb.com
- Jun 11, 2023Flora Udo's Oil 3-6-9 Blend 17 Oz. dropped by 38.3% to $22.34 at eVitamins
- May 31, 2023Carlson Super Omega-3 Gems 250 Softgels dropped by 29.1% to $39.09 at Best Price Nutrition
- May 28, 2023Coromega Omega 3 Squeeze 120 Packets (only Tropical Orange) dropped by 8.3% to $39.05 at eVitamins
- May 28, 2023Natrol Omega-3 Fish Oil 90 Softgels dropped by 9.1% to $6.64 at eVitamins
- May 28, 2023Nordic Naturals Arctic Cod Liver Oil 180 Softgels (only Lemon - 750mg) dropped by 9.4% to $33.62 at Best Price Nutrition
- May 26, 2023Nature's Way Fisol 90 Softgels dropped by 15.3% to $11.24 at Best Price Nutrition
- May 26, 2023KAL Ultra Omega 3-6-9 200 Softgels dropped by 14.1% to $26.09 at Best Price Nutrition
- May 26, 2023Futurebiotics Omega-3 Fish Oil 100 Softgels dropped by 21.8% to $7.64 at Best Price Nutrition
- May 26, 2023Flora Udo's Oil DHA 3-6-9 Blend 8.5 Oz. dropped by 10% to $24.02 at Best Price Nutrition
- May 26, 2023Flora Udo's Oil DHA 3-6-9 Blend 17 Oz. dropped by 10% to $41.12 at Best Price Nutrition
- May 26, 2023KAL Omega-3 120 Softgels dropped by 18.2% to $13.49 at Best Price Nutrition
- May 26, 2023Nordic Naturals Arctic Cod Liver Oil 8 Oz. (only Strawberry) dropped by 8.5% to $21.38 at Best Price Nutrition
- Apr 26, 2023Gaspari Nutrition Omega-3 60 Softgels dropped by 15.8% to $19.99 at Walmart
- Apr 17, 2023NOW Omega-3 Fish Oil 16.9 Oz. dropped by 17.6% to $20.99 at AllStarHealth
- Mar 29, 2023NOW Krill & CoQ10 60 Softgels dropped by 12.7% to $19.49 at AllStarHealth
- Mar 06, 2023Nature's Bounty Fish Oil 320 Softgels dropped by 22.8% to $37.02 at VitaCost.com
- Feb 19, 2023ChildLife Cod Liver Oil 8 Oz. dropped by 29.3% to $11.29 at AllStarHealth
- Feb 16, 2023Doctor's Best Real Krill - Enhanced with DHA & EPA 60 Softgels dropped by 10.5% to $16.29 at AllStarHealth
- Jan 15, 2023Carlson Elite Omega-3 Plus D & K 180 Softgels dropped by 55.1% to $36.26 at iHerb.com
- Dec 19, 2022Carlson Cod Liver Oil 8.4 Oz. (only 1100mg + Vitamins A & D3 - Unflavored) dropped by 29.9% to $29.73 at VitaCost.com
- Sep 22, 2022Source Naturals ArcticPure Omega-3 Fish Oil 60 Softgels (only 850mg) dropped by 19.9% to $8.39 at VitaCost.com
- Aug 31, 2022Country Life Omega-3 300 Softgels dropped by 16% to $24.99 at AllStarHealth
- Aug 04, 2022MTS Nutrition Fish Oil 120 Softgels dropped by 11.8% to $14.99 at Natural Body Inc
- Jul 25, 2022Nordic Naturals Ultimate Omega 120 Softgels dropped by 8.3% to $36.99 at AllStarHealth
- Jul 15, 2022Nordic Naturals Omega-3 180 Softgels dropped by 10% to $31.49 at AllStarHealth
- Jun 10, 2022NOW Evening Primrose Oil 90 Vegetarian Softgels dropped by 14.3% to $12.99 at AllStarHealth
- Jun 09, 2022Country Life Omega 3 Mood 180 Softgels dropped by 14.4% to $41.99 at AllStarHealth
- May 08, 2022Wiley's Finest Wild Alaskan Fish Oil Prenatal DHA 180 Softgels dropped by 20.6% to $37.39 at AllStarHealth
- Nov 29, 2021Deva Nutrition Vegan Omega-3 DHA-EPA 90 Vegetarian Softgels dropped by 10.9% to $15.49 at AllStarHealth
- Mar 15, 2021Nordic Naturals EPA 60 Softgels dropped by 9.1% to $21.99 at AllStarHealth
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