Essential fatty acids are necessary for brain health. Unfortunately, many people are fatty acid deficient. In this article, we’ll discuss the dangers of an essential fatty acid deficiency as well as the benefits they provide.

This article has been medically reviewed by Dr. Charles Penick, MD 

What Are Essential Fatty Acids?

Essential fatty acids (EFAs) are unsaturated fatty acids that can not be made in the body. There are three types of essential fatty acids: linoleic acid, arachidonic acid, and linolenic acid. When linoleic acid is consumed, the body can convert it to both linolenic and arachidonic acid. (Linoleic acid is also known as omega-6 fatty acid, and linolenic acid is also called omega-3 fatty acid).

Essential Fatty Acids Uses

EFAs are essential to overall health and have many uses in the body:

• Assists with cell development and the formation of cell membranes
• Adrenal gland and thyroid regulation
• Anti-inflammatory
• Play a role in thinning the blood
• Assists with brain functions

Role in Brain Health

A global study on essential fatty acid consumption found that most countries and regions of the world found its consumption to range from “low to very low.” The low and very low blood levels observed for most of the globe are associated with “an increased risk in cardiovascular-related mortality,” and increased consumption would “reduce the risk of cognitive decline with normal aging.” [1]

In addition to these findings, essential fatty acids play a pivotal role in brain health. EFA deficiencies are associated with the following:

Anxiety and Depression.

Healthy fatty acids consumption can help reduce anxiety and depression. Sleep disorders, irritation, tiredness, persistent feelings of sadness, and tiredness are common depression symptoms. EFAs were more effective than a placebo for depression in both adults and children in controlled studies and open studies of bipolar depression. [2]

Studies indicate EFAs may be an effective treatment for anxiety. Also known as a panic attack, the following are common symptoms of an anxiety attack:

• Fear of loss or control
• Chest pains
• Dizzy feeling
• Palpitations
• Breathlessness
• Hyperventilation
• Headaches
• Sweating
• Shaking

Individuals with current feelings of depression and those suffering from depression and anxiety had lower omega 3 and omega 6 fatty acids than healthy individuals.  Compared to depression and anxiety patients whose symptoms were in remission, those with current symptoms were found to have lower levels of EFAs. [3]

Attention Deficit Hyperactivity Disorder (ADHD)

ADHD is a brain disorder where symptoms consist of being hyperactive or suffering from inattentiveness. Others may be unable to concentrate and have poor organizational skills. ADHD is connected with inflammation, and healthy fatty acids anti-inflammatory. Studies are ongoing, but preliminary research indicates the essential fatty acid may be an effective treatment for ADHD:

In various studies, children with ADHD and low fatty acids were given EFA supplements. Upon reviewing the findings, researchers “saw an improvement in clinical symptoms and cognitive performances in the children.”  The findings “provide further support to the rationale for using EFAa} as a treatment option for ADHD.” [4]

Cognitive Decline

Cognitive decline is the gradual deterioration of mental faculties. Dementia, depression, substance abuse, or conditions such as Alzheimer’s disease are possible causes. Studies on elderly test subjects with mild cognitive impairment found consumption of essential fatty acids “showed positive outcome on at least one domain of the cognitive function (working memory, executive function, verbal memory, short-term memory, perceptual speed, etc.)” [5]

Top Essential Fatty Acid Foods

The body is unable to produce fatty acids, so we get them foods or supplements. Healthy individuals should consume 500 milligrams daily, while individuals with heart disease or heart failure should consume 800 to 1000 milligrams daily for optimum results.

The following foods are high in essential fatty acids:

Top Essential Fatty Acid Supplements

In addition to foods, supplements containing essential fatty acids are available:

Pure Form Omega Natural

A premier supplement, Pure Form Omega Natural contains a patented mixture of essential fatty acids that are organically based. Essential fatty acids can’t be produced naturally, so consuming this product is designed to help the body reach its highest health potential.

Pure Form Omega Natural is suitable for individuals of all ages and provides the following benefits:

• Promotes heart health
• Reduce joint pain
• Protects the brain
• Fights depression
• Relieves inflammation

This product is all-natural and includes a patented blend of the following natural ingredients:

• Flaxseed oil
• Coconut Oil
• Pumpkin seed oil
• Primrose oil
• Sunflower oil

These powerful oils are essential for human growth and development and are converted to DHA and EPA when consumed. Also included is a 2.55:1 ratio of linoleic acid to Alpha-linoleic acid. Among its many benefits, linoleic acid is important for the health of cell membranes, immune function and brain function. Alpha linoleic acid plays a role in preventing depression, reducing pain, lung disorders and autoimmune disorders.

Pure Form Omega Natural is cold pressed. This eliminates problems with rancidity, and each capsule contains a bubble of nitrogen. This allows the product to remain stable for 18 months at room temperature without the need of preservatives.

Systemic Formulas: #197 - OMGA LQ - Omega Fatty Acids 3, 6 & 9

OMGA LQ promotes healthy heart, joint and brain function. In addition to containing essential fatty acids, it contains omega 3, 6, and 9 oils, which are believed to be beneficial for heart health, increasing good (HDL) cholesterol levels and decreasing bad (LDL cholesterol levels. This product also contains botanicals from flax, pomegranate, coconut and borage.

Systemic Formulas: #510 - Brainy Play - Omega 3, 6, 9

Brainy Play is a supplement specifically designed for children. It is formulated to promote a healthy heart, nervous system and brain. Like OMGA LQ, this well-balanced product contains the omega fatty acids 3, 6, and 9, coconut, pomegranate, borage, and flax oils.

Summary

Essential fatty acids can’t be created by the body and must be obtained from either food or supplements. Millions of people around the world are believed to be deficient in EFAs. Studies indicate essential fatty acids are important for brain health and be useful in the treatment (and prevention) of many brain-related issues for both adults and children alike, such as depression, Alzheimer’s disease, ADHD and cognitive decline. 

Medical Disclaimer: This article is based upon the opinions of Revelation Health. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Revelation Health and associates. This article has been medically reviewed by Dr. Charles Penick, MD for accuracy of the information provided, but Revelation Health encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

References: 

[1] Ken D.StarkaMary E.Van ElswykbM. RobertaHiggins, (et al). Global Survey Of The Omega-3 Fatty Acids, Docosahexaenoic Acid And Eicosapentaenoic Acid In The Blood Stream Of Healthy Adults - Sciencedirect. https://doi.org/10.1016/j.plipres.2016.05.001. Received 18 December 2015, revised 14 May 2016, Accepted 18 May 2016, Available online 20 May 2016. https://www.sciencedirect.com/science/article/pii/S0163782715300333

[2] Yamima Osher, R H Belmaker. Omega-3 fatty acids in depression: a review of three studies - PubMed (nih.gov). CNS Neurosci Ther. Summer 2009;15(2):128-33. doi: 10.1111/j.1755-5949.2008.00061.x. [PMID: 19499625] PMCID: PMC6494070. https://pubmed.ncbi.nlm.nih.gov/19499625/

[3] Carisha S Thesing 1, Mariska Bot 2, Yuri Milaneschi, (et al). Omega-3 And Omega-6 Fatty Acid Levels In Depressive And Anxiety Disorders - Pubmed (Nih.Gov). Psychoneuroendocrinology. 2018 Jan;87:53-62. doi: 10.1016/j.psyneuen.2017.10.005. Epub 2017 Oct 6. [PMID: 29040890]. https://pubmed.ncbi.nlm.nih.gov/29040890/

[4] Jane Pei-Chen Chang, Kuan-Pin Su, Valeria Mondelli, (et al). Omega-3 Polyunsaturated Fatty Acids In Youths With Attention Deficit Hyperactivity Disorder: A Systematic Review And Meta-Analysis Of Clinical Trials And Biological Studies - Pubmed (Nih.Gov). Neuropsychopharmacology. 2018 Feb;43(3):534-545. doi: 10.1038/npp.2017.160. Epub 2017 Jul 25. [PMID: 28741625] PMCID: PMC5669464. https://pubmed.ncbi.nlm.nih.gov/28741625/

[5] Amelia Martí Del Moral, Francesca Fortique. Omega-3 Fatty Acids And Cognitive Decline: A Systematic Review - Pubmed (Nih.Gov). Nutr Hosp. 2019 Aug 26;36(4):939-949. doi: 10.20960/nh.02496. PMID: 31215788, https://pubmed.ncbi.nlm.nih.gov/31215788/