DrFeb
Health Guide

Fatty acids

Fatty acids are the building blocks of the fats your body uses for energy and cell structure. Think of them as essential fuel and repair crew. While we often fear 'fat', specific types—like Omega-3s and Omega-6s—are vital for health because your body cannot make them from scratch. You *must* get them from your diet. They lubricate your joints, protect your brain, and keep your heart beating smoothly. Without them, your body struggles to reduce inflammation or maintain healthy hormone levels.
Evidence BasedDietary Supplement
Fatty acids
VERIFIED SOURCE

Bio-Activity Analysis

Inflammation Impact

SCIENTIFIC DATA VISUALIZATION

Y-Axis
Inflammatory Response
Fatty Acid Type →

Health Benefits & Sources

Why You Need It

  • Brain Power: Essential for memory, focus, and mood regulation.
  • Heart Health: Lowers triglycerides and maintains a steady heart rhythm.
  • Inflammation Fighter: Reduces joint pain and systemic swelling.

Deep Dive

Fatty acids are categorized by their chemical structure. Omega-3s (ALA, EPA, DHA) are the 'cooling' fats that lower inflammation. Omega-6s are 'heating' fats that trigger immune responses. The problem with modern diets is we get too much Omega-6 (from processed oils) and not enough Omega-3. Balancing these two is the secret to longevity. They also form the outer layer of every cell in your body, ensuring nutrients get in and waste gets out.

Natural Food Sources

Getting fatty acids from whole foods ensures better absorption and provides co-factors like vitamins and minerals.

FoodAmount% DV (Omega-3)
Salmon (Wild)3oz (85g)>100%
Chia Seeds1 oz60%
Walnuts1 oz65%
Flaxseeds1 tbsp (ground)45%
Sardines1 can70%

Supplementation

If you do not eat fish or seeds regularly, supplementation is vital. Fish Oil provides EPA/DHA. Algal Oil is a vegan alternative for DHA. Look for brands that test for heavy metals (mercury).

Top Food Sources

Salmon
Best source of EPA/DHA
Chia Seeds
Best plant source (ALA)
Walnuts
Great for snacking
Flaxseeds
Must be ground to digest
Sardines
Low mercury, high calcium

Frequently Asked Questions

Yes, but conversion is inefficient. Plants provide ALA, which the body must convert to EPA/DHA. Only about 5-10% converts, so vegans often need higher intake or Algal Oil supplements.
Usually no. Corn, soy, and sunflower oils are high in Omega-6. This contributes to the imbalance. Use Olive Oil or Avocado Oil instead.
No. Fatty acids are sensitive to heat. It is best to add flax or walnut oil to salads after cooking, or eat the nuts/seeds raw.
Quality matters. Cheap fish oil oxidizes (goes rancid). Look for 'enteric coated' capsules or keep oil in the freezer to prevent this.

Safety & Side Effects

Fatty acids are generally very safe. However, high doses (over 3g/day of Omega-3s) can thin the blood. Caution: Stop taking supplements 2 weeks before surgery. Those with fish allergies should avoid fish oil. Always consult a doctor if you are on blood thinners (like Warfarin).

Scientific References

  • [1]Mozaffarian, D., & Rimm, E. B. (2006). Fish intake, contaminants, and human health.
  • [2]Calder, P. C. (2015). Marine omega-3 fatty acids and inflammatory processes.
  • [3]Simopoulos, A. P. (2002). The importance of the ratio of omega-6 to omega-3 fatty acids.