7 Minutes
In this article we answer the following questions:
- What are essential fatty acids?
- Does your body need essential fatty acids?
- What are the different types of essential fatty acids?
- Which essential fatty acids should you supplement?
- What are good dietary sources of essential fatty acids?
What are essential fatty acids?
Essential fatty acids are a type of polyunsaturated fat that your body requires for normal growth and cellular function. There are only two truly essential fatty acids: alpha-linolenic acid (ALA), an omega-3 fat, and linoleic acid (LA), an omega-6 fat. Your body uses these as building blocks to create other important fatty acids it needs.
These fats form part of your cell membranes and are involved in vital processes like immune response and inflammation regulation. Because your body can’t produce them in sufficient quantities, you need to consume them regularly through food or supplements.
Why does your body need essential fatty acids?
Essential fatty acids support many different functions in your body. Essential fatty acids help maintain healthy brain function, support cardiovascular health, and play a role in reducing inflammation throughout your body. Your brain and retina contain high concentrations of these fats, particularly DHA, which is why they’re so important for your cognitive function and vision.
Essential fatty acids also help your body absorb fat-soluble vitamins, support healthy skin, regulate blood pressure, and assist with blood clotting. In children, essential fatty acids are crucial for proper brain development and visual function.
Understanding the different types of essential fatty acids
Omega-3 fatty acids include three main types:
- ALA (alpha-linolenic acid): Found in plant sources like flaxseeds, chia seeds, and walnuts. Your body (the liver) can convert small amounts of ALA into EPA and DHA.
- EPA (eicosapentaenoic acid): Primarily found in fatty fish but non-animal sources also include algae and seaweed. EPA supports heart health and reduces inflammation.
- DHA (docosahexaenoic acid): Also found in fatty fish and similar vegetable sources (algae and seaweed) is essential for brain function and eye health.
Omega-6 fatty acids include:
- LA (linoleic acid): The essential omega-6 fat found in vegetable oils, nuts, and seeds
- GLA (gamma-linolenic acid): Your body can make this from LA
- AA (arachidonic acid): Another omega-6 fat your body produces from LA
The main omega-9 fat, found in olive oil, avocados, and certain nuts, is oleic acid. Your body can make omega-9s from other fats, so they’re not technically essential, but they still offer health benefits, particularly for cardiovascular health
Good dietary sources of essential fatty acids
Getting essential fatty acids from whole foods is the best approach. Omega-3 sources include fatty fish like salmon, mackerel, sardines, and anchovies which are sources of EPA & DHA, plant sources thereof include algae and seaweed. Plant sources of ALA include chia seeds, walnuts, and flaxseeds, and green leafy vegetables like kale, spinach, and brussels sprouts. Oils, including flaxseed, soy and walnut oil also provide omega-3s.
Omega-6 sources include vegetable oils like sunflower, corn, and soybean oil, along with nuts, seeds, meat, and poultry.
Omega-9 sources include olive oil (especially extra-virgin), avocados and avocado oil, and nuts like almonds, hazelnuts, and macadamia nuts. These healthy fats are easy to incorporate into your daily meals.
Which essential fatty acids should you supplement?
Not all essential fatty acids need to be taken as supplements.
Omega-3 supplements are beneficial because most people don’t get enough omega-3s from their diet, particularly EPA and DHA. Modern diets tend to be low in fatty fish, making supplementation a practical option for many people.
Omega-6 should generally not be supplemented. Most people already consume too much omega-6 from vegetable oils and processed foods. Many people have as much as 20 times more omega-6 than omega-3 in their systems. The ideal ratio for heart health is around 3:1 (omega-6 to omega-3). The typical modern diet is already heavily weighted towards omega-6 and low in omega-3, which can promote inflammation. The goal is to balance your intake, not increase omega-6 further.
Although beneficial, omega-9 doesn’t generally need supplementation because your body can make it, and it’s readily available in common foods like olive oil.
Who should supplement with essential fatty acids?
You should consider omega-3 supplementation if you:
- Have heart disease or are at risk of cardiovascular problems. At least 1,000mg per day can help prevent cardiovascular disease, reduce irregular heartbeats, lower blood pressure, and decrease triglyceride levels.
- Live with inflammatory conditions like rheumatoid arthritis and want to reduce joint pain and stiffness.
- Experience depression or other mental health concerns, as omega-3s support brain function.
- Suffer from diabetes.
- Want to support your brain health, eye health, or reduce inflammation throughout your body.
- Are pregnant or breastfeeding, as DHA is crucial for your baby’s brain and eye development.
- Are an older adult looking to support cognitive function and heart health.
- Don’t regularly eat fatty fish or other omega-3-rich foods.
The controversy over fish oil quality
Not all omega-3 supplements are created equal, and there are legitimate concerns about quality.
Heavy metal contamination is a real risk with fish oil supplements. Fish absorb toxic metals like mercury, lead, and cadmium from polluted waters, and these can transfer into supplements if proper purification isn’t done. Large predatory fish tend to accumulate higher levels of these contaminants.
Quality can vary between brands and sources. Fish sourced from highly polluted regions or processed using inadequate methods may contain dangerous levels of heavy metals. High-quality supplements should undergo stringent purification to remove contaminants.
Mercury is particularly concerning because it’s neurotoxic and especially harmful for pregnant women and children. Be extra discerning when choosing fish oil supplements, quality and purity should always take precedent over price. Look for products that provide third-party testing results showing heavy metal levels are safe and meet international standards.
Overfishing also poses serious environmental challenges. Ocean fish stocks are being depleted at unsustainable rates, raising questions about the long-term viability of fish oil as a supplement source.
What about vegetarians and vegans?
Vegetarians and vegans can struggle to get adequate EPA and DHA, as these are mostly found in fish. Plant sources like flaxseeds provide ALA, but this may be insufficient to fully meet the body’s needs.
Algae oil provides the solution. Microalgae naturally produce EPA and DHA, and algae oil supplements provide these essential omega-3s without any fish. Fish get their omega-3s from eating algae or smaller fish that eat algae.
Algae oil supplements are 100% vegan and suitable for plant-based diets, with no risk of heavy metal contamination from polluted waters. They’re also environmentally sustainable and don’t deplete fish stocks, and they provide both EPA and DHA in meaningful amounts.
A.Vogel VegOmega-3: Your plant-based solution
A.Vogel VegOmega-3 is a complete omega-3 supplement without any animal products.
Each capsule contains flaxseed oil (400mg providing 200mg ALA) and DHA algae oil (214mg providing 75mg DHA and 1.9mg EPA). The flaxseed provides ALA, which your body can convert to EPA and DHA, and the algae oil directly supplies EPA and DHA.
A dual-source omega-3 supplement ensures you’re getting a comprehensive range of fatty acids. A.Vogel VegOmega-3 is suitable for vegetarians and vegans, sustainable and environmentally friendly. A.Vogel VegOmega-3 provides the same health benefits as fish oil without the fishy taste or aftertaste or environmental impact.
Dosage recommendations:
- For general health maintenance: 1 capsule daily
- For people who need extra brain, eye, and cardiovascular health support: 4 capsules daily (adults) or 2 capsules daily (children)
- For pregnancy and breastfeeding: 4 capsules daily
Essential fatty acids play vital roles in your health, and getting the right balance can support everything from your heart to your brain. Focus on omega-3-rich foods like fatty fish or plant sources, use olive oil for omega-9s, and be mindful of omega-6 intake. If you choose to supplement, look for high-quality products with proper testing, or consider algae-based options like VegOmega 3 for a clean, sustainable source of these important nutrients.
References and additional reading:
- Healtheries (2011) Omega 3, 6 and 9 essential fatty acids: what are they (and what’s the difference), 28 February. Available at: https://healtheries.co.nz/articles/omega-3-6-and-9-essential-fatty-acids-what-are-they-and-whats-the-difference
- Healthline (2018) 17 Science-Based Benefits of Omega-3 Fatty Acids, 14 October. Available at: https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
- Healthline (2023) Omega-3-6-9 Fatty Acids: A Complete Overview, 18 May. Available at: https://www.healthline.com/nutrition/omega-3-6-9-overview
- Cleveland Clinic (2025) Omega-3 Fatty Acids & the Important Role They Play, 17 December. Available at: https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
- GenoPalate (n.d.) Essential Fatty Acids. Available at: https://www.genopalate.com/blogs/genopalate-glossary/essential-fatty-acids
- MVS Pharma (2024) The Dangers Of Toxic Metals In Omega-3 Supplements, 22 January. Available at: https://mvs-pharma.com/2024/01/23/dangers-of-toxic-metals-in-omega-3/
- National Center for Complementary and Integrative Health (2024) Omega-3 Supplements: What You Need To Know, 13 February. Available at: https://www.nccih.nih.gov/health/omega3-supplements-what-you-need-to-know
- National Institutes of Health (2026) Omega-3 Fatty Acids – Health Professional Fact Sheet, 24 January. Available at: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
- Nature Made (2021) Omega 3-6-9 Benefits & Differences: A Complete Guide, 27 May. Available at: https://www.naturemade.com/blogs/health-articles/omega-3-6-9-benefits-difference
- Wellbeing Nutrition (2025) 7 Steps to Check Your Omega-3 Supplement Purity, 29 December. Available at: https://wellbeingnutrition.com/blogs/gut-detox-cleanse/7-steps-to-check-your-omega-3-supplement-purity
