Essential fatty acids

Encyclopedia of Alternative Medicine, Apr 06, 2001 by Douglas Dupler

Side effects with most EFA supplements are rare, because EFAs are nontoxic and are used by the body as energy when taken in excess. The exception is cod liver and fish oil supplements, which can cause vitamin A and D toxicity when taken in excess. Side effects of vitamin A and D toxicity include headaches, skin discoloration, fatigue, nausea, and gastrointestinal problems. Fish oil supplements that have vitamins A and D removed are available.

To maximize the benefits of EFA supplements, several recommendations can be followed. EFA users should reduce the amount of fat, particularly saturated fat from animal products, in their diet. The American Heart Association recommends that a healthy diet contains 30% or less of its total calories from fat. For 2000 total calories per day, 600 calories or less should be from fat, including EFA supplements. Consumers should also completely eliminate hydrogenated and partially hydrogenated oils from their diets. This includes eliminating all processed foods that contain them, such as margarine and many packaged foods. Other foods that contain trans-fatty acids, such as deep fried foods, should also be eliminated. Recommended cooking oils are olive, safflower, canola, and sesame oils. EFA effectiveness may be increased by lowering the intake of sugar and alcohol in the diet. Nutrients that assist EFA uptake are the B-complex vitamins, vitamin C , zinc, and magnesium. As with any supplement, EFA effectiveness can be augmented with a nutritious, high fiber diet that emphasizes fresh and natural foods, and the intake of fish two times a week.

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• Northwest Academy of Preventative Medicine. 15615 Bellevue-Redmond Road, Bellevue, WA 98008. (206) 881-9660.
• Nutrition Health Review. 171 Madison Avenue, New York, NY 10016.
• Nutrition Science News. 1401 Pearl Street, Boulder, CO 80302. (303) 939-8440.
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