Home > FATS – GOOD FOR YOU?

I often use this question in my seminars when explaining to people the importance of taking a good multivitamin and mineral supplement.

Well, the same applies for EFAs. I often call EFAs the multivitamin of fats. Essential fatty acids are considered "good" fats. I consider them as important as, or maybe even more important than, vitamin and mineral supplements.These "good" fats are considered essential because our body cannot make them and therefore need to come from our diet or supplements. EFAs contribute to your health in too many ways to list here. Research with EFAs as supplements have shown to benefit most of the major diseases we face such as: heart disease, arthritis, diabetes, cancer and major skin health issues.

Signs and symptoms you may be coming up short on EFAs:

• Dry skin
• Itchy skin
• Skin problems
• Poor memory (eczema, etc)
• Heart disease
• Poor circulation
• Fatigue
• Mood problems (depression,ADD, etc.)
• Immune weakness
• Hormone imbalances

Aside from not getting enough of these good fats in your diet, there are other factors that may contribute to a deficiency:

• Alcohol consumption
• Consumption of Sugar
• Saturated fats and trans-fatty acids
• Prescription medications)
• Diabetes
• Stress
• Aging

Because the balance seems tipped in the wrong direction, I primarily recommend the use of Omega-3 fatty acids and not the blends of Omega-6 and Omega-3.

Omega-3 and Omega-6 are scientific terms for two different classifications of EFAs. These names are derived from the chemical composition of the fatty acid molecules. Omega-3 fatty acids include ALA, EPA DHA. Omega-6 fatty acids include GLA, LA, and AA. Let's take a closer look at what these fats are and what benefits they may possess.

• Linoleic Acid (LA) (An Omega-6 Fatty Acid) is found in processed foods, margarine, and vegetable oils. LA helps improve skin conditions. It may also be partially converted to GLA in the body. The typical North American diet includes way too much LA and therefore I don't recommend supplementing with this fat.
• Alpha Linolenic Acid (ALA) (An Omega-3 Fatty Acid) is found primarily in Flax seed oil. ALA helps those with high blood cholesterol, high blood pressure and immune function health challenges such as cancer. In some of us, the body can convert ALA into EPA and DHA.
• Gamma Linolenic Acid (GLA) (An Omega-6 Fatty Acid) is found in borage, black currant and evening primrose oils. GLA helps the body fight inflammation, reduce blood clotting, PMS and lower blood pressure. GLA has shown to help with conditions such as arthritis, heart disease, cancer, eczema and psoriasis.
• Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) (An Omega-3 Fatty Acid) are responsible for the beneficial effects of fish oils. Research has shown that fish oils containing EPA and DHA have therapeutic benefits in areas including: rheumatoid arthritis, high blood triglycerides, high blood pressure, cardiac arrhythmia, infant brain development, and cancer the list is endless!
• Arachidonic Acid (AA) (An Omega-6 Fatty Acid) is necessary for the infant brain development and small amounts are required for overall fetal development. However, it is not generally deemed a "good" fat, because, in excess, AA may have some harmful effects. It is also found in meat, eggs, and some shellfish.

The most popular dietary supplements for EFAs are Fish Oil, Flax Seed Oil, Evening Primrose Oil, and Borage Oil. Let's take a closer look at each one. Some of my other favorite questions are listed below with my usual short but sweet answers.

NO WAY. I joke that you would need to eat a boatload of fish to get the Omega-3 you get from a supplement. (And you would probably have heavy metal poisoning along with the fish.)

It depends on you and your needs. I often see results in the first few days. Digestion, absorption and dose will all play an important role in how quickly you respond. I would allow at least 90 days to fully experience the benefits of EFAs.

Possibly.The more common reactions are digestive. These are fats and therefore I recommend using a digestive enzyme that contains lipase along with your supplement(s).

There are numerous differences (some are listed in the chart on page 6). The most significant and the reason I take a fish oil supplement is: not all of us convert ALA into EPA and DHA. For me, DHA is important. Even if the body converts the ALA to EPA, it still has to make DHA. Since we are unaware of who is able to make the conversion, I use caution and take a fish oil to assure I am getting the EPA and DHA my body needs. I truly believe the reason we face so many epidemic health challenges is the lack of these key nutrients.

1. Make sure your product is certified by a 3rd party lab to not contain contaminants like heavy metals or pesticides.
2. Smell: If it smells like fish you don't want to take it. (it has oxidized)
3. Taste: Same as above.
4. Pre-emulsified (if digestion is a problem)
   1. Since these are fats, having them already broken down can decrease your chances of burping and other digestive issues
5. Packaging is important:
   1. Look for UV protected bottles or packets
   2. Oils oxidize (become ineffective or bad) when exposed to light and air)

With regards to fish oil, I take Coromega® and my children are currently using Nordic Naturals Children's DHA. My reasoning is simple for the kids; they prefer the taste of the capsules and can swallow them with ease. I trust the quality and integrity of the company and product and have no hesitation using it with my children. As for Coromega, I find it to be the only supplement that has everything I want in a fish oil supplement. It even comes in individual serving packets so the oil stays fresh until it enters my mouth.