EFAs

How You May Benefit:

Boost immune functioning
Boost immune function to reduce the chances of illness
Improve cardiovascular health
Enhance cardiovascular health by lowering cholesterol and triglyceride levels
Increase oxygen uptake
Boost lung function and the transport of oxygen to the body to support endurance
Insulin potentiator
Reduce the risk of diabetes by improving the action of insulin
Control stress
Reduce breast tenderness and PMS symptoms by affecting hormonal functioning
Reduce inflammation
Reduce inflammation, which can help speed muscle recovery
Strengthen connective tissue
Support healthy joints and connective tissue by reducing inflammation and keeping tissues lubricated
Improve sensory abilities
Support mental functioning by aiding nerve impulse transmission
Nourish the skin
Promote skin and hair health by lubricating those tissues

Overview

Essential fatty acids (EFA's) are "good fats" that are essential to every cell in our bodies and play a critical role in immune, cardiovascular, and nerve function. They are called essential because our bodies cannot produce them, and therefore, we must get them from the food we eat or from supplementation. Unfortunately, the food we eat is oftentimes not enough to supply the required amount of EFA's, as they're routinely processed out of most foods.

Usage

Amount: Some experts recommend two to nine grams (one to two teaspoons) of omega-3's. From three to six grams (one teaspoon) per day of omega-6 is recommended to prevent deficiencies, and 9 to 18 grams per day to support optimal health and performance.

Other experts suggest that EFA's should make up 10% to 20% of the total amount of calories consumed.

Timing: EFA's are best taken with or as part of meals.

Because there is such a high percentage of dietary deficiencies in "good fats," active people often use EFA supplements to fill the nutritional gaps and support optimal health and performance. EFA's are seldom used because they are so misunderstood. But surprising to most is, they've been shown to decrease muscle breakdown, decrease inflammation, increase muscle growth, speed recovery time, support optimal hormone secretion, support healthy joints and connective tissue, and are now fast becoming widely used not only by athletes but those seeking life enhancement as well.

Safety Information

Toxicity:
None known.

Bans and Restrictions:
None reported.

References

Alexander, J.W., "Immunonutrition: The Role of Omega-3 Fatty Acids," Nutrition 14.7-8 (1998) : 627-33.

Anderson, G.J., and Connor, W.E., "On the Demonstration of Omega-3 Essential-Fatty-Acid Deficiency in Humans (editorial)," Am J Clin Nutr," 49.4 (1989) : 585-7.

Brilla, L.R., and Landerholm, T.E., "Effect of Fish Oil Supplementation and Exercise on Serum Lipids and Aerobic Fitness," J Sports Med Phys Fitness 30.2 (1990) : 173-80.

Horrobin, D.F., "The Importance of Gamma-Linolenic Acid and Prostaglandin E1 in Human Nutrition and Medicine," J Holistic Med 3 (1981) : 118-39.

Meyer, F., et al., "Dietary Fat and Prostate Cancer Survival," Cancer Causes Control 10.4 (1999) : 245-51.

Mansel, R.E., et al., "Effects of Essential Fatty Acids on Cyclical Mastalgia and Noncyclical Breast Disorders," In Omega-6 Essential Fatty Acids: Pathophysiology and Roles in Clinical Medicine, ed. D.F. Horrobin (New York: Alan R Liss, 1990) : 557-66.

Prisco, D., et al., "Effect of Medium-Term Supplementation with a Moderate Dose of n-3 Polyunsaturated Fatty Acids on Blood Pressure in Mild Hypertensive Patients," Thromb Res 91.3 (1998) : 105-12.

Sargent, J.R., "Fish Oils and Human Diet," Br J Nutr 78.S1 (1997) : S5-13.

Schmidt, E.B., and Dyerberg, J., "Omega-3 Fatty Acids. Current Status in Cardiovascular Medicine," Drugs 47.3 (1994) :405-24.

Yehuda, S., "Essential Fatty Acids Are Mediators of Brain Biochemistry and Cognitive Functions," J Neurosci Res 56.6 (1999) : 565-70.

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