Mayur Deshpande
  Personal trainer in Mumbai
Nutritional Supplements LibraryEssential fatty acid

Nutritional Supplements Library

Essential fatty acid


What is essential fatty acid?

The term "essential fatty acids" refers to two fatty acids (linoleic acid(omega-6) and linolenic acid(omega-3)) which our bodies cannot synthesize and thus, must be consumed in the diet (vitamins and minerals are also termed "essential" because we cannot make them and therefore must consume them).They were originally designated as Vitamin F when they were discovered as essential nutrients in 1923. Around 1930, it was realized that they are better classified with the fats than with the vitamins.Some of the food sources of ?-3 and ?-6 fatty acids are fish and shellfish, flaxseed (linseed), soya oil, canola (rapeseed) oil, hemp oil, chia seeds, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.
This is thought to be the reason that absorption of essential fatty acids is much greater from animal rather than plant sources .These essential fatty acids are needed for the production of compounds known as eicosanoids - which help regulate blood-clotting, blood pressure, heart rate, immune response and a wide variety of other biological processes.There are three types of essential fatty acids (EFAs): arachnoidic acid, linoleic acid, and linolenic acid. When obtained in the diet, linoleic acid can be converted to both arachnoidic and linolenic acid.


What is the effective dosage of essential fatty acid?

A minimum of 4-5 grams of linoleic acid (but no more than 6-7 grams) and 2-3 grams of linolenic acid are recommended per day.

What are the benefits of essential fatty acid supplementation?

• EFA Promotes brain development.
• IT is very effective Treatment for Attention Deficit Hyperactivity Disorder (ADHD)
• It supports cardiovascular health
• It reduces blood clotting
• It has Anti-inflammatory effect.(rheumatoid arthritis, ulcerative colitis, Crohn's disease)
• It reduces blood pressure / Dilates blood vessels


What are the side effects of essential fatty acids supplementation?

They are no reported side effects associated with essential fatty acids in moderation.
Cautions-
The unbalanced intake of high n-6 fatty acids and low n-3 fatty acids sets the stage for increases in blood viscosity (and tendency of blood to clot), vasoconstriction (and elevated blood pressure) and inflammatory processes (involved in everything from heart health to pain levels).