Essential Fatty Acids - What You Need To Know

Posted by at 11:36 02/12/11

Essential Fatty Acids - What You Need To Know

The skinny on fats

Unfortunately, over the years fats have acquired somewhat of a bad reputation. Ever since the 80’s old school bodybuilders have advocated low fat diets and with the media heavily promoting ‘low fat’ foods, their popularity has only increased.


Think about it – almost every time you hear the word 'diet' on TV, its almost always preceded with ‘low fat’.


After all, fat makes you fat right?


Wrong.


Of course, as with anything – too much of it isn’t going to be good for you – a calorie is after all a calorie, and each gram of fat has 9 – that’s over double compared with protein and carbohydrates, which each contain 4.This makes fat a great energy source, and where many of us associate fats with being bad or unhealthy, the proven truth is that certain fats, namely EFA’s, are absolutely crucial to good health. This is especially true for the bodybuilder or fitness enthusiast, and hopefully by the end of this article you'll begin to understand why.


EFA’s – What are they?

Essential fatty acids or EFA’s play an extremely important role in regulating many different processes within the body. Simply put, the body needs them to function optimally. They are fats that your body cannot produce by itself, therefore they must be obtained through diet and/or supplementation – hence the term “essential”.Your body can't store these fats long term either, so the supply of EFA'sneeds to be consistent and constant for you to benefit from any of the effects.


There are 2 types of EFA’s – Alpha-Linolenic Acid (ALA), an omega-3 fatty acid, and Linoleic Acid (LA), an omega-6 fatty acid. Both ALA and LA are polyunsaturated fats – these types of fat are considered the 'goodfats'.


Where are they found?

You can obtain both Omega 3 and 6 naturally through the foods you eat -for instance, the best natural sources of Omega 3 are found in fatty fish such as salmon, fresh tuna and mackerel but you'll also find them in walnuts, flax seeds/oil, pumpkin seeds and hemp seeds/oil, and egg yolks, as well as in leafy green vegetables, all be it a small amount.

Omega 6 can be found in most cooking oils, grass fed animal meats, egg yolks, nuts such as almonds, walnuts or brazil nuts and also in pumpkin seeds, avocado, and wholegrain breads.


What do they do?

EFA's are the building blocks of good health.


The foundation, if you like.If you think of your body as being a temple, then EFAs would be the cement holding it all together.


They are absolutely crucial to performance, providing your cells with the energy and nutrition they need to serve multiple every day functions within the body.


As well as providing energy, EFAs are vital in maintaining a wide range of processes within the body:

·Improving mood and behaviour by positively affecting mental function.

·Improving Focus and concentration.

·Hormone regulation.

·Aiding cell membrane development, strength and function.

·Maintaining bone health.

·Maintaining healthy skin, hair and nails.

·Reducing LDL (bad cholesterol), and preventing its build up.

·Lowering blood pressure and increasing blood circulation.

·Preventing the growth of Cancer cells.

·Easing the symptoms of menopause.

·Promoting a healthy immune system.

·Ensuring proper blood clotting and regulating blood pressure in cases of infection and injury.

·Reducing the risk of heart disease.

·Assisting the adrenal and thyroid glands, thereby regulating weight loss and reducing the risk of obesity.

·Easing the symptoms of arthritis by improving joint health.

·Improving muscular recovery times (due to their control over inflammation).

·Increasing fat burning and decreasing fat storage by improving insulin response and regulating metabolism – essentially tuning your body to use fat for fuel.


So, as you can see, EFAs are undeniably beneficial to many aspects of our health – countless research and studies have been conducted into their effects on athletic performance, fat loss and muscle building.


In one particular study, 2 groups of men were put on a 4 week diet – one group took supplemental fish oil, and the other were given a placebo. The group taking fish oil lost around 2 pounds moreon average than the control group, taking only the placebo.And the benefits keep on coming.


So what happens if I don't get enough?


Without adequate EFAs in you're diet, you're simply selling yourself short.Deficiencies in EFA's have been shown to promote reduced growth, dry and flaky skin, a weak immune system, and even infertility, amongst other things.Basically, without enough Omega's 3 and 6 in your diet your body just wont work as well as it should, and this is going to affect your overall health on a multitude of levels.


Not good, then?


Keeping a balance


In a typical western diet we consume plenty of Omega 6 with the real concern being the lack of Omega 3.With different types of EFA's having different biological functions within the body, maintaining the correct 3 to 6 ratio is extremely important - too much Omega 6 and not enough Omega 3 can cause hormonal imbalances. It has been said that the majority of us take in between 10 and 20 Omega 6's for just one Omega 3.


I've seen a bit of variation with regards to the “ideal” ratio recommended - somewhere between 3 to 5 Omega 6 to each Omega 3 seeming about right.

To be honest, I wouldn't worry too much about this – as long as you're getting a good daily dose of Omega 3 you should be alright.


So, should I be supplementing them?

Of course, like previously mentioned – EFA’s are readily available in the foods you eat and you don’t need to supplement them providing you’re consuming adequate amounts through your diet. However, that being said – if you really want to get the full benefit of EFA’s, especially Omega 3, it’s definitely worth investing in a solid EFA supplement.


Just think about it, in order to get just 1 gram of combined of EPA/DHA you would have to consume at least 3 ounces, or 85 grams of salmon every day – great if you can afford it, but for the rest of us

supplementing is not only convenient – it’s also easy and cost effective.


You can choose to take your EFA supplements in the either capsule or oil form – capsules being decidedly more palatable, trust me!


The single most effective way of making sure you get sufficient amounts of Omega 3, and therefore gaining the full advantage that these supplements have to offer is to take a high quality fish oil.


So how do I tell a good quality fish oil supplement?


When choosing a fish oil supplement, it’s important to look for one with a balanced EPA/DHA content, containing no fillers – you want to make sure you're getting your money’s worth!

The standard ratio of EPA to DHA is 180mg/120mg per 1000mg capsule.It’s also worth remembering that fatty acids are sensitive to light, heat and oxygen – so you should make sure that keep them in a cool dark place.

Some brands of fish oil may contain toxic chemicals due to water contamination, so another thing to consider when purchasing fish oil is that you go for one that has been molecularly distilled. In simple terms, this just means that the fish oil has undergone a purification process, removing harmful metals and toxins to a level that is completely safe for human consumption.Although you'll find them more expensive, choosing a fish oil that has been molecularly distilled will ensure that you're getting the absolute best for what you're paying.


So how often and how much should I be taking?


Although there isn't an official Recommended Daily Allowance (RDA) for EFA's, as needs will differ from person to person depending on your current health and goals – you can and should take them as routine every day, year round.


Ideally you should take your EFA's with meals, split throughout the day – this ensures maximum absorption, and won't leave you feeling nauseous, as might be the case if you took them on an empty stomach.


There are various dosage recommendations floating around, again depending on individual circumstances – for instance, studies among people with Rheumatoid Arthritis have shown that fish oil dosed from 3-6g daily had long term benefits particularly with stiff joints. However its worth taking into consideration that it has been suggested that there is an upper limit to these beneficial effects regarding the amount consumed.


For general health benefits the consensus seems to be about 6 standard 1 gram capsules per day, providing a combined total of 1.8g of EPA/DHA


I’ve have however seen slightly higher amounts recommended elsewhere.Well respected fitness guru Lyle McDonald suggests 10x1 gram capsules for maximal benefits in terms of nutrient partitioning and general health.


Do I have any other options?


Although arguably the single most important, fish oil isn’t the only fatty acid supplement on the market.

In fact, there are a number of well researched fatty acid supplements that could all aid you in your health and fitness goals.

I could go deep into the ins and outs of each, but for purposes of this article I'll try and keep it brief.

Flax Oil

Another option, especially popular with vegetarians and vegans is to supplement with Flax oil.

Flax oil is a good source of Omega 3 but it works at a much slower rate, as the body must first convert it to EPA and DHA before it can be used efficiently.


Another problem with Flax is that it can turn rancid very quickly – so if you're going to supplement with it, you should always go for a cold processed oil and keep it stored in a cool dark place, preferably in the fridge.


CLA

Another popular fatty acid supplement is CLA, or Conjugated Linoleic Acid.CLA is a naturally occurring Omega 6 fatty acid found in small amounts in foods such as beef, lamb, milk and cheese, and although not technically an EFA, as it's naturally occurring, supplementing it could have its benefits.


There are however conflicting studies regarding the effectiveness of CLA –


Some research has shown that CLA can help to reduce body fat, enhance the immune system, has anti catabolic properties and can also aid in protein metabolism – which would be especially beneficial for those on a high protein diet!


In opposition to these claims, The American Journal of Clinical Nutrition recently reported that obese people that took CLA supplements for a year did not lose any extra weight over the group taking a placebo – Interestingly though, a new study amongst obese people who took CLA supplements every day for 6 months lost about 3 pounds more than the control group, taking only oive oil. The jury remains out on this one.


As CLA is found naturally in such insignificant amounts, again it would be almost impossible to get enough through the diet - which is where supplementation comes in. Capsules contain typically between 600 and 1000mg and should be taken as directed on the bottle.


Sesamin


Sesamin is a naturally occurring lignan found in sesame oil/seeds – although you would have to eat a ton of either before you even come close to obtaining enough Sesamin to notice any of its claimed health benefits -which is why again, many people choose to supplement.


Research has shown that Sesamin can help maximise fat loss by forcing the body to oxidize more fat, whilst at the same time decreasing the potential storage of body fat – it does this by decreasing lipogenic enzymes in the liver.


Its has also been said that Sesamin is a potent anti-oxidant and anti inflammatory, helping support liver and kidney health, aid in lean mass composition and maintain healthy lipid profiles – especially so when combined with other EFAs.



Krill Oil - The Superior Choice?


Krill oil is made from Shrimp like Crustaceans called, well, Krill.


It's currently being touted as the best form of Omega 3 in the world, and according to recent studies, is supposedly 48 times more potent then fish oil - mainly due to the Phospholipid structure of the oil, which makes it highly absorbent into the nucleus of the cell.


So, what makes Krill oil so special? Well it's actually made up of 3 components:


1 - Omega 3 fatty acids similar to those in fish oil.


2 - Omega 3 fatty acids attached to phospholipids, mainly marine lecithin. Phospholipids are the bodies preferred form of Omega 3, as they are more bioavailable than regular Omega 3.


3 - Astaxanthin, an extremely potent antioxidant.Astaxanthin is ten times more potent than Vitamin A, but has none of the toxicity issues you'd experience at that high of a dose.

What makes Astaxathin special is that it crosses the blood brain barrier, something many other antioxidants aren't able to do. This could potentially contribute to protecting the eye, brain and central nervous system from free radical damage.


There has been a lot of research comparing Krill and fish oil and their supplemental effects within the body, the following results being worth a mention:


In one study first published in 2004, 120 people were given Krill oil, fish oil or a placebo - the following results were seen -


Krill oil reduced LDL ("bad") cholesterol by 34% and increased HDL ("good)" cholesterol by 43.5% compared to the placebo, whereas fish oil reduced LDL cholesterol by 4.6% and increased HDL cholesterol by 4.2%. A phenomenal difference.


Its also worth noting that Krill oil showed itself to be far more effective even at a much lower dose than fish oil - in direct comparison 1g of Krill oil proved superior to 3g of fish oil.


Krill oil has also been shown to improve cases of dysmenorrhea (severe uterine pain during menstruation) and significantly reduce the symptoms and stress relating to PMS - so woman especiallywoman epspecially could benefit.


So gram for gram, it would seem that Krill oil is indeed superior in terms of lowering LDL as well as improving PMS symptoms - but at the same time, to quote Lyle McDonald again, there hasn't been too much dose response work on the subject - as an example, nobody has compared krill to an effective and efficient dose of fish oil, say the dosage recommended in this article, therefore the studies remain unfair.


Until further research is undertaken, you'll have to make your own mind up as to whether you want to add Krill oil to your supplement arsenal.


The first thing I'd I would say though, is that people allergic to seafood should NOT use Krill oil.


That aside, like fish oil there are varying recommendations on exactly how much you should take, but one thing universally mentioned is that Krill oil is a supplement that shows benefits at low level consumption. You don't need much - typically 1-2g daily.


If you're looking for a recommendation, I'd go with a product called Krillipid Balance by RPN. It contains straight pure Krill oil, with no nasty fillers or additives. 2 caps a day should see you right - and as with other fatty acid supplements, they should be taken with food.


So, either in addition or as an alternative to fish oil, Krill oil could prove to have its advantages.

In closing

In short, along with a solid multi-vitamin, EFA's (above all, a high quality molecularly distilled fish oil) should be considered the absolute foundation of any supplement stack – almost, if not everyone would benefit from taking them and hopefully after reading this article you've already moved them to the top of your supplement shopping list.


So although they won't give you a six pack overnight or help you pack on 10lbs of lean muscle in 6 weeks, EFAs will definitely help in maintaining a healthy mind and body day in, day out.


References

http://www.jbc.org/cgi/reprint/97/1/1.pdf - "On the nature and role of the fatty acids essential in nutrition" (PDF). J. Biol. Chem. 86 (587). Burr, G.O., Burr, M.M. and Miller, E. (1930).

"Biochemistry and physiology of n–3 fatty acids". FASEB Journal (Federation of American Societies for Experimental Biology) Lands, William E.M. (1 May 1992).

http://dhaomega3.org/index.php?category=overview&title=Conversion-of-ALA-to-DHA. - "Conversion Efficiency of ALA to DHA in Humans".

http://www.mind1st.co.uk - Dave McEvoy.

http://www.sustlife.com - “EFA's – Polyunsaturated Essential Fatty Acids, Essential to Health”.

http://www.udoerasmus.com - “The Truth About Fats”, Udo Erasmus.

http://www.teenbodybuilding.com/derek38.htm - “Essential Fatty Acids”, Derek Charlebois.

http://www.bodybuilding.com/fun/beast21.htm - “Sesamin, Bye Bye Fatty!”, Derek Charlebois.

http://www.bodyrecomposition.com/nutrition/qa-2.html - “Fish Oil Intake for Inflammation”, Lyle McDonald.

http://www.webmd.com/diet/news/20060522/cla-weight-loss-debate-continues - “CLA Weight Loss Debate Continues”, Miranda Hitti.

http://www.animalpak.com – “Animal Omega”

Bunea R, El Farrah K, Deutsch L.Evaluation of the effects of Neptune Krill Oil on the clinical course of hyperlipidemia. Altern Med Rev. (2004) 9.4: 420-428.

altmedicine.about.com/od/herbsupplementguide/a/krilloil.htm



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