Essentially, these are omega 3 and omega 6 or alpha-linolenic and linoleic acid.

Without these, cell membranes become hard and inflexible and valuable nutrients are unable to  penetrate the cell to do their job.  This can lead to chronic diseases.

They are vital for brain health, nerve health, heart health, hormone synthesis, inflammation, allergies and much more.

Without getting technical,  if you want to know which one to supplement with, here are some very simple tips :


This contains Omega 3 and Omega 6 and is your most cost effective way of supplementing with EFA’s and your best choice if you are vegetarian.

If you want to buy a supplement, look for an oil in a dark bottle and preferably a small bottle.  Light and air damage these oils and this is why it is best to buy the smallest bottle rather than a large one where it will turn rancid before it is finished.  This is the cheapest option.

Capsules are also available and an excellent dietary option is to grind flaxseeds and sprinkle these on your breakfast.

Skin problems and menopausal symptoms benefit greatly from Flaxseed oil, also known as linseed.


This is omega 3 or alpha-linolenic acid.  These days, we generally get plenty of the omega 6 oils from vegetable oils in our diet and not enough omega 3 which is found in cold water fish.  So recent studies suggest we supplement with omega 3 alone to get the correct ratio as too much omega 6 can actually cause more inflammation!

If you have arthritic tendencies – look for a fish oil that is rich in EPA, Eicosapentaenoic acid.

DHA, Docosahexaenoic acid, found predominantly in fish and is especially good for developing brains in young children, so when choosing an EFA for your children, look for a fish oil, high in DHA.

Krill oil is a good choice if you suffer from a fishy aftertaste or if you are concerned about eating fish that may have high levels of mercury or if you have any condition that is related to the brain.  ADD, Alzheimers, Bi-polar and depression are some examples and because Krill oil has a phospholipid component, this is transported very effectively to the brain cells.

Choose fish such as Salmon, Mackerel, Tuna and Sardines or Pilchards and try and have these two or three times a week if you do not want to supplement.


Diabetics cannot convert Linoleic acid from Omega 6 to GLA so I would recommend a fish oil and borage oil for Diabetics.



EFA’s will help prevent heart problems, Alzheimers Disease, ADD, Psoriasis, Eczema, allergies, auto-immune conditions, arthritis and all nerve related diseases and in fact more than 60 health conditions can benefit from supplementing with these omegas.