Essential fatty acids (EFA’s) are those building blocks of fats that the body cannot synthesize from other building blocks. Because of this, we must ingest them in our diet in order to meet our nutritional needs. Besides being an energy source, essential fatty acids, like omega's 3 6 9, are used to form the membrane of every cell in our body, as well as many essential hormones and other messenger molecules as well.
Types of Essential Fatty Acids
There are three major types of essential fats, which are commonly known as: Omega 3, Omega 6, and Omega 9 fatty acids. Each of these is an unsaturated fat, and their names represent the location of their first double bond’s distance from the end of the free carbon tail. Each double bond creates a kink in the chain. For more information on double bonds, and the structure of fatty acids, please see our Fats article.
Why Are Trans-Fats Unhealthy?
When a fatty acid chain has a double bond in it, the kink can result in both ends pointing in the same direction (like this: <), or in opposite directions (like this: z). When both ends are pointing in the same direction, it is called the cis formation, which is the type commonly found in nature and is most easily used by our bodies. When the double bond causes the two ends to point in opposite directions, it is called trans formation. This is where the term “trans-fat” originates. While trans fats do naturally occur in some animal products like beef and milk, most are created during the hydrogenation of processed foods. Eating large amounts of trans fats has been linked to a much higher risk of cardiovascular disease. They are believed to act much like saturated fat in the body. It is required by law for trans-fat amounts to be listed on all consumer labels in North America because of the many known negative health ramifications.
Importance of Essential Fatty Acid's
Every cell needs essential fatty acids for its cell membrane where the fats make the important barrier that lets other molecules into and out of the cell. Without these healthy fats, our cells become porous and chemical or nutrient imbalances can occur. Diets too high in saturated fats, and low in EFA’s can cause rigid cell membranes that create inflexible tissue that is restrictive and easily damaged. This results in cardiovascular disease, stretch marks, and wrinkles, amongst other things. Essential fats are also used in our body to produce chemical messengers, such as hormones. This is how supplementation can help to optimize hormone levels in both men and women.
How Do Essential Fats Help My Health?
Essential fatty acids have been used to treat eczema, psoriasis, attention deficit-hyperactivity disorder (ADHD), arteriosclerosis, hypertension, cancer, diabetes, multiple sclerosis (MS), menopause and premenstrual syndrome (PMS). They can also help to improve hair and skin, prevent blood clots, improve memory and regulate hormone levels.
Omega 3-6-9 Supplement Varieties
Omega 3-6-9 oils are a combination of the three different types of essential fatty acids. They are intended as a general dietary supplement to help cover the EFA’s that may be missing in the average North American diet. Vegetable-based combination oils usually contain alpha-linolenic acid, ALA, for omega 3, gamma-linolenic acid (GLA), for omega 6 and oleic acid, for omega-9. The sources of the oils are several of the following: flaxseed, borage, black currant, hemp, pumpkin seed, primrose, sunflower or safflower. Some combination oils include fish oils derived from fish such as herring, cod, mackerel, tuna or salmon. These oils give the added benefit of containing both DHA, and EPA, which are two other types of omega 3 fatty acids. See our Omega 3 (EPA/DHA) article for more information.
How To Shop For Quality Omega 3 6 9 Supplements
Ensure your EFA supplement is not processed with heat because it damages the acids and creates free radicals. Some of the damaged fats turn into trans-fatty acids, which are well known for their promotion of cardiovascular disease. Refrigerate all liquid 3-6-9 supplements and keep capsules away from heat because they can become rancid. Using liquid EFAs is much more cost effective than capsules because numerous capsules must be taken to make an equivalent amount of liquid oil. The encapsulation process also increases the risk of oxidation damage to the fats. Aim for liquid fat supplements whenever possible.
