EFA, DHA and ALA, Oh My!

Omega-3 Essential Fatty Acids (EFAs) come in three main forms, eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). A U.S. News and World Report article discusses the differences of these EFAs, their sources and which ones are best for humans to take. Essential in EFA means that the body requires these fatty acids, but does not produce it itself, so it must obtain them from food sources, EFA and DHA are long-chain fatty acids and ALA is a short-chain fatty acid. The body must convert ALA into a long-chain fatty acid before it is used.

EFA and DHA are found in animal sources like fatty fish. ALA, on the other hand, is found in plants like walnuts, flax seed, canola and soybean oil, and, to a lesser degree, green leafy vegetables. The article explains that experts have yet to conclude which EFA is the best one to take. It says some experts, like Stephen Kopecky, professor of medicine at the Mayo Clinic, say that EFA and DHA have more clinical studies to show they promote heart heath and others, like Marion Nestle, professor at New York University, say that ALA from plants have been highly underrated. Kopecky said the ratio of 3:2 of DHA to EPA (or vice versa) is what is really important.

Also of great importance is overall diet. The article states that many benefits of fish may come from the fact that they replace other proteins, like red meat which had have negative effects to cardiovascular health.

For vegetarians, getting EFA and DHA from meat is not an option, so they must rely on their bodies to convert the ALA. However, the body converts ALA into primarily EPA and only a little bit of DHA. Vegetarians may want to look at algae supplements, which provide DHA to combine with their ALA intake.

In the end, the article suggests humans get EFA from all sources because the verdict is out on which is the best.