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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Essential Fatty Acid Price Alerts
The following price alerts are still active:
- May 28, 2023Nordic Naturals ProEPA 60 Softgels (only with Concentrated GLA) dropped by 15% to $50.96 at Amazon
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- 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 60 Softgels (only Lemon - 1200mg) dropped by 9.1% to $7.59 at eVitamins
- May 28, 2023Natrol Omega-3 Fish Oil 90 Softgels dropped by 9.1% to $6.64 at eVitamins
- May 28, 2023Nordic Naturals Daily Omega with Vitamin D3 30 Softgels dropped by 7.4% to $12.88 at eVitamins
- May 28, 2023Carlson Cod Liver Oil Gems 250 Softgels (only 390mg - plus Vitamin A & D) dropped by 7.4% to $12.84 at eVitamins
- May 28, 2023Carlson Salmon Oil 50 Softgels (only 250mg - Omega-3s) dropped by 8.3% to $10.10 at eVitamins
- May 28, 2023Carlson Cod Liver Oil 100 Softgels (only 280mg - Minis) dropped by 9.1% to $7.19 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
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- May 26, 2023Barlean's Omega Swirl Fish Oil 16 Oz. (only Mango Peach, Pina Colada) dropped by 16.3% to $19.88 at Best Price Nutrition
- May 26, 2023Barlean's Omega Swirl Fish Oil - Ultra High Potency 16 Oz. (only Key Lime) dropped by 12.3% to $22.49 at Best Price Nutrition
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- 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 Orange, Strawberry) dropped by 8.5% to $21.38 at Best Price Nutrition
- May 26, 2023NOW Neptune Krill 1000 120 Softgels dropped by 30% to $38.91 at iHerb.com
- May 26, 2023Swanson 100% Pure Krill Oil 60 Softgels dropped by 10% to $14.44 at iHerb.com
- May 26, 2023EVLution Nutrition Omega-3 Fish Oil 120 Softgels dropped by 9.8% to $18.04 at iHerb.com
- May 26, 2023NOW DHA-500 180 Softgels dropped by 6% to $22.83 at iHerb.com
- May 25, 2023Universal Fish Oil 100 Softgels dropped by 13.4% to $12.94 at DPS Nutrition
- May 24, 2023Wiley's Finest Wild Alaskan Fish Oil Peak Omega-3 Liquid 4.23 Oz. dropped by 7.4% to $27.35 at iHerb.com
- May 24, 2023Bodybuilding.com Fish Oil 100 Softgels dropped by 7.7% to $15.00 at Bodybuilding.com
- May 23, 2023Life Extension Super Omega-3 EPA/DHA 120 Softgels dropped by 38.6% to $13.50 at Best Price Nutrition
- May 23, 2023NOW Omega-3 Fish Oil 7 Oz. dropped by 11.1% to $11.15 at iHerb.com
- May 23, 2023Garden of Life Oceans 3 Healthy Hormones 90 Softgels dropped by 10.3% to $34.01 at Best Price Nutrition
- May 23, 2023NOW Omega-3 180 Softgels dropped by 44.6% to $7.19 at Best Price Nutrition
- May 23, 2023NOW Super EPA 240 Softgels dropped by 13.4% to $17.99 at Best Price Nutrition
- May 23, 2023NOW Caprylic Acid 100 Softgels dropped by 10% to $7.19 at Best Price Nutrition
- May 23, 2023NOW DHA-500 90 Softgels dropped by 6.5% to $12.14 at Best Price Nutrition
- May 22, 2023NOW Omega-3 90 Softgels (only Enteric Coated) dropped by 11.6% to $5.84 at Best Price Nutrition
- May 22, 2023NOW Super Omega EPA 120 Softgels dropped by 8.3% to $9.89 at Best Price Nutrition
- May 22, 2023NOW Super Omega 3-6-9 90 Softgels dropped by 10% to $7.19 at Best Price Nutrition
- May 22, 2023Natural Factors RxOmega-3 60 Softgels (only 500mg EPA/DHA (Mini-Gels)) dropped by 12.5% to $10.22 at iHerb.com
- May 17, 2023EVLution Nutrition Krill Oil 60 Softgels dropped by 38% to $6.17 at iHerb.com
- May 16, 2023EVLution Nutrition Omega-3 Fish Oil 60 Softgels dropped by 11.9% to $7.59 at iHerb.com
- May 16, 2023EVLution Nutrition Omega + DHA Gummies 60 Gummies dropped by 15.6% to $7.27 at iHerb.com
- May 15, 2023Source Naturals DHA 120 Vegetarian Softgels dropped by 11.1% to $46.56 at iHerb.com
- May 15, 2023Ascenta NutraSea hp 120 Softgels dropped by 10.3% to $38.24 at VitaCost.com
- May 15, 2023Schiff MegaRed 40 Softgels (only 700mg) dropped by 12.5% to $19.89 at iHerb.com
- May 15, 2023Schiff MegaRed 80 Softgels (only 800mg) dropped by 20% to $29.30 at iHerb.com
- May 15, 2023Twinlab Mega Twin EPA Fish Oil 60 Softgels dropped by 27% to $15.27 at Amazon
- May 14, 2023Udo's Choice 3-6-9 Oil Blend 180 Vegetarian Softgels dropped by 39% to $24.99 at AllStarHealth
- May 10, 2023Nature's Bounty Fish Oil 90 Softgels (only 2400mg Heart Health) dropped by 28% to $10.47 at MyOTCstore.com
- May 04, 2023Nature's Bounty Fish Oil + D3 90 Softgels dropped by 11.6% to $10.58 at MyOTCstore.com
- May 01, 2023Ascenta NutraSea hp 6.8 Oz. dropped by 15% to $39.52 at VitaCost.com
- Apr 30, 2023SportsResearch Antarctic Krill Oil 120 Softgels dropped by 9.9% to $31.95 at Amazon
- Apr 29, 2023Universal Animal Omega 30 Packs dropped by 16% to $25.49 at AllStarHealth
- Apr 28, 2023NOW Neptune Krill Oil 120 Softgels (only 500mg) dropped by 22.2% to $22.49 at A1 Supplements
- Apr 26, 2023Gaspari Nutrition Omega-3 60 Softgels dropped by 15.8% to $19.99 at Walmart
- Apr 21, 2023Swanson Omega-3 Fish Oil 150 Softgels dropped by 34.1% to $8.56 at iHerb.com
- Apr 21, 2023Deva Nutrition Vegan Omega-3 DHA-EPA 2 Oz. dropped by 15% to $11.85 at MyOTCstore.com
- Apr 18, 2023Jarrow Formulas Max DHA 180 Softgels dropped by 11.3% to $20.99 at AllStarHealth
- Apr 18, 2023Nature's Bounty Fish Oil 39 Softgels dropped by 24.2% to $10.02 at MyOTCstore.com
- Apr 18, 2023Nature's Bounty Fish Oil 60 Softgels dropped by 38.4% to $9.49 at MyOTCstore.com
- Apr 17, 2023NOW Omega-3 Fish Oil 16.9 Oz. dropped by 17.6% to $20.99 at AllStarHealth
- Apr 17, 2023Ascenta NutraSea Omega-3 6.8 Oz. (only Lemon -1250 EPA+DHA) dropped by 6.3% to $17.80 at iHerb.com
- Apr 13, 2023Wiley's Finest Full Spectrum Omega-3 Liquid CatchFree Omega 4.23 Oz. dropped by 12.5% to $27.99 at Walmart
- Apr 03, 2023Nutrex Lipo-6 CLA 45 Softgels dropped by 20% to $7.99 at Campus Protein
- Apr 03, 2023Nutrex Lipo-6 CLA 180 Softgels dropped by 20.9% to $16.99 at Campus Protein
- Mar 29, 2023NOW Krill & CoQ10 60 Softgels dropped by 12.7% to $19.49 at AllStarHealth
- Mar 23, 2023Hi-Tech Pharmaceuticals Fish Oil 90 Softgels dropped by 8% to $21.81 at Ruesco Supplement Outlet
- Mar 20, 2023Ascenta NutraSea Original Liquid 6.8 Oz. (only Lemon) dropped by 15% to $21.24 at VitaCost.com
- Mar 11, 2023Redcon1 Fish Oil 90 Softgels dropped by 28.6% to $9.99 at Walmart
- Mar 08, 2023Kaged Omega-3 60 Softgels dropped by 15% to $25.50 at Kaged.com
- Mar 07, 2023Wiley's Finest Wild Alaskan Fish Oil 8.45 Oz. dropped by 8.3% to $8.25 at AllStarHealth
- Mar 06, 2023Nature's Bounty Fish Oil 320 Softgels dropped by 22.8% to $37.02 at VitaCost.com
- Mar 05, 2023Udo's Choice 3-6-9 Oil Blend 17 Oz. dropped by 36.6% to $19.00 at AllStarHealth
- Mar 05, 2023Olympian Labs Krill Oil 60 Softgels dropped by 7.3% to $20.09 at AllStarHealth
- 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
- Feb 16, 2023MuscleTech Platinum 100% Fish Oil 100 Softgels dropped by 9.1% to $4.99 at Supplement Hunt
- Feb 05, 2023Udo's Choice High Lignan 3-6-9 Blend 17 Oz. dropped by 56.8% to $15.99 at AllStarHealth
- Jan 28, 2023GNC Fish Oil 120 Softgels dropped by 20% to $19.99 at GNC
- Jan 15, 2023Carlson Cod Liver Oil 8.4 Oz. (only 1100mg - Omega-3s + Vitamins A & D3 - Unflavored) dropped by 6.3% to $29.73 at Amazon
- Jan 15, 2023Nordic Naturals Prenatal DHA 180 Softgels dropped by 10.8% to $35.99 at AllStarHealth
- Jan 15, 2023Coromega Max High Concentrate Omega-3 30 Shots (only Coconut Bliss (Squeeze Shots)) dropped by 13.1% to $15.19 at eVitamins
- Jan 15, 2023Carlson Elite Omega-3 Plus D & K 180 Softgels dropped by 55.1% to $36.26 at iHerb.com
- Jan 13, 2023NOW Ultra Omega-3 90 Softgels dropped by 13.7% to $19.99 at Muscle and Strength
- Dec 21, 2022Beast Fish Oil 90 Softgels dropped by 36.1% to $11.99 at eBay.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
- Dec 12, 2022Udo's Choice Udo's Oil DHA 3-6-9 Blend 17 Oz. dropped by 28.6% to $19.99 at AllStarHealth
- Dec 10, 2022FinaFlex Pure Fish Oil 100 Softgels dropped by 30.6% to $8.99 at Muscle and Strength
- Dec 07, 2022Carlson Elite Omega-3 Gems 120 Softgels (only Lemon - 800mg (90+30)) dropped by 10% to $35.99 at Natural Body Inc
- Dec 06, 2022Paradise Herbs Omega Sure 30 Vegetarian Softgels dropped by 22.1% to $6.65 at iHerb.com
- Nov 28, 2022Futurebiotics Antarctic Krill Oil 180 Softgels dropped by 9.8% to $29.97 at Amazon
- Oct 24, 2022Nordic Naturals Omega-3 60 Softgels dropped by 13.2% to $12.15 at AllStarHealth
- Sep 30, 2022Doctor's Best DHA 500 from Calamari 180 Softgels dropped by 15% to $34.76 at AllStarHealth
- Sep 26, 2022Paradise Herbs Omega Sure 60 Vegetarian Softgels dropped by 28.4% to $14.99 at AllStarHealth
- Sep 22, 2022Source Naturals ArcticPure Omega-3 Fish Oil 60 Softgels (only 850mg) dropped by 19.9% to $8.39 at VitaCost.com
- Sep 01, 2022Wiley's Finest Wild Alaskan Fish Oil Summit DHA 4.23 Oz. dropped by 15% to $20.39 at AllStarHealth
- Aug 31, 2022Country Life Omega-3 300 Softgels dropped by 16% to $24.99 at AllStarHealth
- Aug 06, 2022BODYSTRONG 100% Pure Fish Oil 360 1000mg Softgels dropped by 16.8% to $14.99 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 25, 2022Nordic Naturals Ultimate Omega 180 Softgels dropped by 11% to $50.29 at AllStarHealth
- Jul 15, 2022Nordic Naturals Omega-3 180 Softgels dropped by 10% to $31.49 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
- Apr 30, 2022Irwin Naturals Fish Oil Pure 60 Softgels dropped by 15% to $11.04 at AllStarHealth
- Apr 04, 2022Wiley's Finest Wild Alaskan Fish Oil Easy Swallow Minis 60 Softgels dropped by 24.4% to $10.62 at AllStarHealth
- Apr 01, 2022KAL Omega-3 60 Softgels dropped by 50.3% to $4.25 at AllStarHealth
- Mar 08, 2022Wiley's Finest Wild Alaskan Fish Oil Easy Swallow Minis 180 Softgels dropped by 29.2% to $25.49 at AllStarHealth
- Feb 16, 2022Renew Life Norwegian Gold Omega-3 Fish Oil - Critical Omega 120 Softgels dropped by 13.6% to $34.99 at AllStarHealth
- Jan 02, 2022BioTrust OmegaKrill 5X 90 Softgels dropped by 28.6% to $35.00 at Walmart
- Nov 29, 2021Deva Nutrition Vegan Omega-3 DHA-EPA 90 Vegetarian Softgels dropped by 10.9% to $15.49 at AllStarHealth
- Aug 23, 2021Nordic Naturals Ultimate Omega 60 Softgels (only Strawberry (Mini) - 650mg) dropped by 19.3% to $23.99 at AllStarHealth
- Mar 15, 2021Nordic Naturals EPA 60 Softgels dropped by 9.1% to $21.99 at AllStarHealth
- Mar 01, 2021BODYSTRONG 100% Pure Fish Oil 180 1000mg Softgels dropped by 30.4% to $7.99 at AllStarHealth
- Sep 06, 2020Natrol Omega 3-6-9 Complex 60 Softgels (only Lemon - 1200mg) dropped by 12.1% to $8.99 at VitaCost.com
- Aug 24, 2020Nordic Naturals Prenatal DHA 60 Softgels dropped by 19.3% to $28.22 at iHerb.com
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