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You’ve probably heard that fat is bad for you, yet we’re told to eat oily fish and snack on nuts for their ‘good’ fats. So, is it friend or foe? Let’s look at the facts on essential fats
Summary
1What are essential fatty acids?
Essential fatty acids are special types of fats that the human body needs to stay healthy, but can’t make on its own…
2Types of essential fatty acids
Two types of fatty acids are known to be essential to humans…
3Potential benefits of essential fatty acids
Essential fatty acids convert into other omega-3 and omega-6 fatty acids, which are vital components of cell membranes…
You’ve probably heard that fats can be bad for you, but not all fats are created equal.
In fact, your body needs certain ‘good’ fats, known as essential fatty acids (or EFAs), to function properly. From helping lower the level of ‘bad’ cholesterol in your blood and supporting your heart to being the key building blocks of cell membranes, these fats are, well, pretty essential.1-3
So, what exactly are EFAs (and why should you care)? Let’s see if these fats deserve the attention.
What are essential fatty acids?
Essential fatty acids are special types of fats that the human body needs to stay healthy, but can’t make on its own.1-3 This means we need to get enough of them through the foods we eat.1-3
They’re called ‘essential’ because they help your body with important functions, like building healthy cells and keeping your heart ticking.1-3
A small amount of ‘good’ fats that contain essential fatty acids is an important part of a healthy, balanced diet.1 You can find essential fatty acids in foods like fish, seeds and nuts.1,4
Types of essential fatty acids
Two types of fatty acids are known to be essential to humans:5
- linoleic acid (LA), which is part of the omega-6 family
- alpha-linolenic acid (ALA), which is an omega-3 fatty acid
The combination of these two essential fatty acids is sometimes referred to as ‘vitamin F’.6 The scientific community doesn’t really use this term and tends to stick to the more accurate terms of ALA and LA, though you might see wellness brands talking about ‘vitamin F’ sometimes.
Two other omega-3 fatty acids, namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are considered semi-essential.5 This means that your body can produce them, but only in small amounts, so to make sure there's enough, you need to get them from the food you eat.5
LA, ALA, EPA and DHA are all considered polyunsaturated fatty acids, or PUFAs.5
What are the potential benefits of essential fatty acids?
Essential fatty acids convert into other omega-3 and omega-6 fatty acids, which are vital components of cell membranes.3 Every tissue in our body needs them to work properly.3
Each fatty acid has different benefits for the body, including:2,4,6-10
- ALA: supports normal growth in children, maintaining normal blood cholesterol levels and the balance of electrolytes in your body
- DHA: contributes to the maintenance of normal brain function, vision and blood pressure, as well as supporting foetal development of the brain
- EPA: contributes to normal heart function, blood triglyceride levels (a type of fat in your blood your body uses for energy) and blood pressure
Scientists are still exploring the benefits of omega-3 and omega-6 fatty acids on our health.
The main area of research focuses on the effect of essential fatty acids on heart health. EFAs help us to maintain healthy cholesterol levels and, as a result, may reduce our risk of heart disease.1-8
Other areas where EFAs are currently being studied include:
- lowering the risk of cognitive decline and Alzheimer’s disease
- preventing depression
- supporting skin health
- reducing inflammation
Sources of essential fatty acids
EFA deficiency is rare.10 However, as PUFAs can’t be made by your body, you need to make sure you’re getting enough of them through your diet.1-3,10
Excellent sources of PUFAs include:1,6-9,11
- for omega-6: vegetable oils (such as rapeseed, corn, sunflower, sesame, safflower), nuts (such as walnuts, almonds, cashews, pecans) and sunflower seeds
- for omega-3: oily fish (like kippers, herring, trout, sardines, salmon and mackerel), oils (flaxseed, rapeseed, walnut, soybean), walnuts, seeds (flaxseeds, chia), eggs, tofu and leafy green vegetables
- for semi-essential EPA and DHA: fish and shellfish (like herring, salmon, sardines, oysters, trout, tuna and crab)
Interestingly, PUFAs are only produced by plants, algae and phytoplankton (microscopic plant-like organisms).12 Fish eat these organisms, and PUFAs accumulate in their tissues. As a result, seafood is an excellent source of PUFAs for humans.12
It’s also possible to get plenty of PUFAs when following a vegetarian or vegan diet and sticking to plant-based sources of omega-3.12
How much essential fatty acid do I need?
There’s no set reference nutrient intake (RNI) for either omega-3 or omega-6.
According to the British Dietetic Association (BDA), a third of our daily energy should come from fat, of which the majority should be unsaturated fat (a ‘good’ type of fat).9 This works out at around 70g for women and 90g for men per day.9
In particular, we need to increase our omega-3 intake.1,9 The NHS recommends eating at least two portions of fish each week, with one portion being oily fish.1
However, there’s also guidance on the maximum amount of oily fish you should eat.4 This is because oily fish usually have higher levels of pollutants than other types of seafood.4 As a result, the NHS recommends that girls, people who are pregnant or trying to conceive and those who are breastfeeding shouldn’t eat more than the recommended two portions of fish per week.4
Looking for vegetarian or vegan sources? The BDA suggests green leafy vegetables or walnuts, which both contain a small amount of omega-3.9
If you’re worried about not getting enough essential fatty acids through your diet, you can consider supplementing with omega-3 and omega-6.
Some supplements combine plant-based and fish-based sources of fatty acids to provide omega-3, omega-6 and omega-9 all in one capsule.
If you prefer to stick to plant-based PUFAs, you can try vegan flaxseed oil capsules, which contain omega-3, omega-6 and omega-9.
The final say
Essential fatty acids are types of fats that the body needs but can’t make on its own.1-3 Getting omega-3 and omega-6 from foods like fish, seeds and nuts helps keep your heart in top shape.1-3
If you’re worried about not getting enough, omega-3 and omega-6 supplements can help – but don't forget, a balanced diet is the real catch of the day.
For more tailored advice on your EFA intake, reach out to a healthcare professional, such as your GP or a dietitian, who can help you find the right balance.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
- NHS. Facts about fat [Internet]. [cited 2024 Aug 13]. Available from: https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/
- National Institutes of Health. Office of Dietary Supplements - Omega-3 fatty acids [Internet]. [cited 2024 Aug 14]. Available from: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
- EUFIC. The importance of omega-3 and omega-6 fatty acids [Internet]. [cited 2024 Aug 23]. Available from: https://www.eufic.org/en/whats-in-food/article/the-importance-of-omega-3-and-omega-6-fatty-acids
- NHS. Fish and shellfish [Internet]. [cited 2024 Aug 13]. Available from: https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/
- Oregon State University. Essential fatty acids [Internet]. [cited 2024 Aug 13]. Available from: https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids
- Arakelyan H. Vitamin F and health [Internet]. [cited 2024 Aug 23]. Available from: https://www.researchgate.net/publication/350092087_Vitamin_F_and_Health
- European Commission. Food and Feed Information Portal Database: Health Claims [Internet]. [cited 2025 Feb 19]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register
- NHS. Royal United Hospitals Bath. Are you having a nutritionally adequate diet? [Internet]. [cited 2024 Aug 13]. Available from: https://www.ruh.nhs.uk/zz_content_include/services/clinical_depts/dietetics/documents/Are_you_having_a_nutritionally_adequate_intake.pdf
- British Dietetic Association. Fat [Internet]. [cited 2024 Aug 13]. Available from: https://www.bda.uk.com/resource/fat.html
- Djuricic I, et al. Beneficial outcomes of omega-6 and omega-3 polyunsaturated fatty acids on human health: An update for 2021. Nutrients. 2021;13(7):2421. https://doi.org/10.3390/nu13072421
- Santos HO, et al. Beyond fish oil supplementation: The effects of alternative plant sources of omega-3 polyunsaturated fatty acids upon lipid indexes and cardiometabolic biomarkers—An overview. Nutrients. 2020;12(10):3159. https://doi.org/10.3390/nu12103159
- Priyadarsini M, et al. Omega-3 fatty acids from algae for health benefits. Mater Today Proc. 2022;66:1514–8. https://doi.org/10.1016/j.matpr.2022.07.177
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