Health Guide

Polyunsaturated fatty acid

Polyunsaturated Fatty Acids (PUFAs) are the 'good fats' your body needs but cannot make on its own. Found in fish, nuts, and seeds, they are essential for keeping your heart beating regularly, your brain sharp, and your inflammation levels low. Unlike the saturated fats found in butter or beef, PUFAs actively improve your cholesterol profile, making them a vital part of a healthy diet.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Omega-3 Impact on Triglycerides

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Triglyceride Reduction (%)

Dosage (Grams/Day) →

Health Benefits & Sources

Why You Need It

Heart Health: Lowers bad cholesterol (LDL) and triglycerides.
Brain Function: Critical for cognitive health and mood regulation.
Fights Inflammation: Omega-3s, a type of PUFA, reduce systemic inflammation.
Vision Support: Essential for maintaining eye health as you age.

Deep Dive

PUFAs are split into two main families: Omega-3 and Omega-6. While we need both, the modern diet often has too much Omega-6 (from processed oils) and not enough Omega-3. Balancing this ratio is key. Omega-3s (EPA and DHA) are the heavy lifters for heart and brain health, while Omega-6s support skin health and metabolism. Eating fatty fish or flaxseeds helps restore this balance, protecting your arteries from plaque buildup and keeping your brain cells communicating effectively.

Natural Food Sources

The best way to get PUFAs is through whole foods. Supplements are useful if you don't eat fish.

Food	Amount	% DV (Omega-3)
Mackerel	6oz Cooked	200%+
Flaxseeds	1 Tbsp Oil	140%
Walnuts	1/4 Cup	65%
Chia Seeds	1 Tbsp	60%
Sardines	1 Can	100%

Supplementation

If you don't eat fatty fish 2-3 times a week, a high-quality Fish Oil or Algae Oil supplement is recommended. Look for products that list EPA and DHA amounts on the label. A general dosage for health maintenance is 250–500 mg of combined EPA and DHA daily.

Top Food Sources

Mackerel

Best natural source of EPA/DHA

Flaxseed Oil

Best plant source (ALA)

Walnuts

Great for snacking

Sardines

Low mercury, sustainable

Sunflower Seeds

Rich in Omega-6

Frequently Asked Questions

Both are essential PUFAs. Omega-3s (found in fish, flax) reduce inflammation. Omega-6s (found in vegetable oils) are pro-inflammatory. We need a balance; currently, most people get too much Omega-6.

Yes, but it requires effort. Plants provide ALA (a precursor), which the body converts poorly to the active forms (EPA/DHA). If you are vegan, ensure you eat plenty of flax, chia, and walnuts, or take an algae-based supplement.

PUFAs are sensitive to heat and light. Avoid deep-frying foods rich in these fats. Eat nuts and seeds raw or lightly roasted, and use oils like flaxseed oil for dressings, not cooking.

Yes, provided they are high quality (third-party tested to remove mercury). The most common side effect is 'fish burps,' which can be avoided by freezing the capsules or taking them with meals.

Safety & Side Effects

PUFAs are generally very safe. However, high doses (over 3g daily) can thin the blood, increasing bleeding risk if you take blood thinners like warfarin.

Who should be cautious?

People with bleeding disorders.
Those scheduled for surgery (stop supplements 2 weeks prior).
Always consult a doctor if you have a fish allergy.

Scientific References

[1]Mozaffarian, D., et al. (2011). 'Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men.' New England Journal of Medicine.
[2]Calder, P. C. (2015). 'Marine Omega-3 Fatty Acids and Inflammatory Processes: Effects, Mechanisms and Clinical Relevance.' Biochimica et Biophysica Acta.
[3]American Heart Association. 'Fish and Omega-3 Fatty Acids.'