Why Should We Take Essential Fatty Acids (“EFAs”) and How Much to Take?
Why?
EFAs (Omega 3, 6 and 9) must be consumed from food and/or supplements. They serve the following functions.
1. Anti-inflammatory and Immune Support
They help absorption of oil-soluble vitamins A, D, E and K. Why the combination of flaxseed (ALA – EPA – PGE3) borage seed (LA - -GLA – DGLA – PG1) and fish oil (DHA – EPA – PG3) (collectively, the “Three Oils”) is the optimal blend for the heart, brain, joints and the prevention of cancer?
DGLA and EPA directly compete with AA (A-Acid, which is pro-inflammation derived from red meat, dairy products higher than 1% milk fat, cheese higher than3% milk fat, prawns, peanuts, etc.) for conversion to less harmful prostanoids. AA, DGLA and EPA, all compete with each other for activation by enzymes. EPA provides the most important competing cascade against AA. DGLA provides a less prominent cascade. These two parallel cascades soften the inflammatory effects of AA. As such, a simple dietary strategy is to enrich cellular concentration of EPA and DGLA.
The synergistication of EFAs, richly supplied by the Three Oils, encourages eicosanoids (mini local hormones, eg, PG1 & PG3) production which strongly influences tissue behaviour and cellular function, hence helps defend the body against CVD, control blood pressure, reduce joint inflammation, reduce the incidence of age-related dementia, and reduce risk of cancer development.
2. Endocrine, Cardiovascular, Nervous, Integumentary Systems Support
EFAs, together with vitamins E and B complex, support the health of the pituitary gland which stimulates growth hormone, thyroid hormones, and sex hormones secretion as well as regulates water balance by kidneys.
EPA and DHA help lower blood triglyceride and cholesterol levels while raising the level of high-density lipoprotein (HDL).
EFA is vital for brain cell function; nervous system (eg, wrapping myelin sheath) formation.
EFAs contribute to cell membrane composition; hence provide skin with lubrication and moisture.
3. Weight Loss
Protein sources high in saturated fats increase AA in your body, and remember, more inflammation only serves to accelerate weight gain, hormonal imbalance and insulin resistance. EPA/DHA in fish oil not only manufacture PGE3 in our body to combat AA, they also improve our metabolic rate, increase insulin sensitivity and decrease hunger!
Dosage:
- Daily dosage of the Three Oils should be totalling 2400-3600mg consisting of equal quantities of each oil.
- LA - -GLA – DGLA – PG1 conversion slows down as we age. Therefore 1200 mg of borage seed oil is recommended.
- Ensure a 30/20% contribution of EPA/DHA in your supplement.