Essential fatty acid (EFA)

    Researchedby:
    Kamal Patel
    Last Updated: October 13, 2024

    EFAs are fatty acids your body needs but cannot synthesize: you must ingest them. There are two types of EFAs: omega−3 (n−3) and omega−6 (n−6).

    Summary

    Essential fatty acids (EFAs) are fatty acids your body needs but cannot synthesize: you must ingest them. There are two types of EFAs: omega−3 (n−3) and omega−6 (n−6).[1]

    • Alpha-linolenic acid (ALA) is an omega−3 fatty acid that your body can convert to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)

    • Linoleic acid (LA) is an omega−6 fatty acid that your body can convert to arachidonic acid (AA).

    For these conversions, LA and ALA need the same enzyme: Δ6-desaturase.[2]

    Omega−3 (n−3) and omega−6 (n−6) pathways

    image

    Kim et al. Food Chem Toxicol. 2014 May[3]

    Because LA and ALA compete for the same enzyme, higher LA intakes might result in less ALA being converted to EPA and DHA. In a 1993 randomized controlled trial, 8 participants took ALA (7 g/day) and LA (either 21 or 50 g/day) for 18 days. The lower-LA group had a higher proportion of EPA in their platelet phosphatidylcholine, plasma phosphatidylcholine, and plasma phosphatidylethanolamine.[4]

    There’s also evidence that conversion of ALA to DHA is greater in women than men.[5][6] Women’s greater capacity for DHA synthesis may exist to satisfy the DHA needs of fetuses and neonates — particularly the needs of their developing brains.[7]

    EPA and DHA are involved in various biological processes, including brain function and several metabolic signaling pathways.[8] Since conversion of ALA to EPA and DHA is inefficient (<8% of ALA becomes EPA, and <4% of ALA becomes DHA[3]), taking EPA and DHA directly is more effective at raising your levels of these two n−3 EFAs.

    EPA and DHA are present in the fat of fish and other seafoods, so eating those is an option. When it comes to supplements, the most common is fish oil, but vegans now have access to algae-derived EPA+DHA supplements.[9]

    What are other names for Essential fatty acid (EFA)

    Note that Essential fatty acid (EFA) is also known as:
    • EFA
    • EFAs

    References

    1. ^Marriott et alPresent Knowledge in Nutrition: Basic Nutrition and Metabolism, Ch.4(2020)
    2. ^Burdge GC, Calder PCConversion of alpha-linolenic acid to longer-chain polyunsaturated fatty acids in human adultsReprod Nutr Dev.(2005 Sep-Oct)
    3. ^Kyu-Bong Kim, Yoon A Nam, Hyung Sik Kim, A Wallace Hayes, Byung-Mu Leeα-Linolenic acid: nutraceutical, pharmacological and toxicological evaluationFood Chem Toxicol.(2014 Aug)
    4. ^J K Chan, B E McDonald, J M Gerrard, V M Bruce, B J Weaver, B J HolubEffect of dietary alpha-linolenic acid and its ratio to linoleic acid on platelet and plasma fatty acids and thrombogenesisLipids.(1993 Sep)
    5. ^Robert Pawlosky, Joseph Hibbeln, Yuhong Lin, Norman Salem Jrn-3 fatty acid metabolism in womenBr J Nutr.(2003 Nov)
    6. ^Graham C Burdge, Stephen A WoottonConversion of alpha-linolenic acid to eicosapentaenoic, docosapentaenoic and docosahexaenoic acids in young womenBr J Nutr.(2002 Oct)
    7. ^Lauritzen L, Hansen HS, Jørgensen MH, Michaelsen KFThe essentiality of long chain n-3 fatty acids in relation to development and function of the brain and retinaProg Lipid Res.(2001 Jan-Mar)
    8. ^Undurti N DasEssential Fatty acids - a reviewCurr Pharm Biotechnol.(2006 Dec)
    9. ^Doughman SD, Krupanidhi S, Sanjeevi CBOmega-3 fatty acids for nutrition and medicine: considering microalgae oil as a vegetarian source of EPA and DHACurr Diabetes Rev.(2007 Aug)