How to get more EFAs: A Comprehensive Guide to Essential Fatty Acids

December 10, 2025 •

4 min read

According to the NIH, omega-3 fatty acid intake has been significantly lower in modern diets compared to traditional ones, making it crucial to understand how to get more EFAs. These essential nutrients play a foundational role in cellular function, hormone production, and overall wellness, but our bodies cannot produce them in sufficient quantities.

Quick Summary

Essential fatty acids must be obtained from your diet, including omega-3s and omega-6s. Balancing intake from sources like fatty fish, nuts, and seeds is key for supporting cellular function and reducing inflammation. Supplements can also help fill dietary gaps effectively.

Key Points

Essential, Not Synthesized: Essential Fatty Acids (EFAs) like ALA (omega-3) and LA (omega-6) must be obtained from food, as the body cannot produce them.
Balance is Critical: Modern diets are often imbalanced with too many omega-6s, so focusing on increasing your omega-3 intake is key to supporting a healthy inflammatory response.
Eat Fatty Fish: Oily, cold-water fish like salmon, mackerel, and sardines are direct and highly efficient sources of EPA and DHA, two vital omega-3s.
Embrace Seeds and Nuts: Flaxseeds, chia seeds, and walnuts are excellent plant-based sources of ALA, and can be easily added to your daily meals.
Choose the Right Oils: Use oils rich in ALA like flaxseed or canola oil for low-heat cooking or dressings, while reserving high-omega-6 vegetable oils for moderate use.
Consider Supplements: For those with low dietary intake or specific health needs, quality supplements like fish oil, krill oil, or algae oil can provide a concentrated source of EPA and DHA.

Understanding EFAs and the Omega-3 to Omega-6 Ratio

What Are Essential Fatty Acids?

Essential Fatty Acids (EFAs) are polyunsaturated fats that the human body requires for proper function but cannot synthesize internally. The two main types are alpha-linolenic acid (ALA), an omega-3 fatty acid, and linoleic acid (LA), an omega-6 fatty acid. Our bodies rely on these 'parent' EFAs to create other important derivatives, such as eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and arachidonic acid (AA). These derivatives are vital for everything from maintaining healthy cell membranes and nerve function to regulating inflammation.

The Importance of Balance

For centuries, human diets provided a roughly balanced ratio of omega-6 to omega-3 fatty acids, but modern Western diets are now heavily skewed, with ratios that can be 10-20 times higher in omega-6. While omega-6 fatty acids are necessary, this imbalance can drive up inflammatory responses in the body. Therefore, the goal is not just to increase EFAs, but specifically to increase omega-3 intake relative to omega-6 to restore a healthier balance. A balanced intake supports better cardiovascular health, brain function, and overall immune system regulation.

Dietary Strategies for Increasing EFAs

Focusing on Omega-3 Rich Foods

Incorporating specific foods into your diet is the most effective way to boost your EFA intake, especially for omega-3s like EPA and DHA, which the body's conversion from ALA is very limited.

Marine Sources (rich in EPA and DHA):

Fatty Fish: Salmon, mackerel, herring, sardines, and anchovies are excellent sources. Aim for two servings per week.
Other Seafood: Oysters and mussels also offer a good dose of marine omega-3s.
Algae Oil: A perfect vegan source for direct EPA and DHA, as algae is where fish get their omega-3s.

Plant-Based Sources (rich in ALA):

Seeds: Flaxseeds (ground for better absorption) and chia seeds are packed with ALA.
Nuts: Walnuts are a great source of both omega-3 and omega-6.
Oils: Flaxseed oil, canola oil, and soybean oil contain ALA. Flaxseed oil should not be heated, as the omega-3s are sensitive.

Balancing Omega-6 Intake

While many modern processed foods contribute to excessive omega-6 intake, incorporating certain omega-6-rich whole foods can still be part of a healthy diet, particularly when balanced with omega-3s.

Omega-6 Rich Foods:

Oils: Sunflower, safflower, and corn oils are high in linoleic acid.
Nuts and Seeds: Almonds, cashews, sunflower seeds, and hemp seeds are good sources.
Eggs: Especially pasture-raised eggs, which have a better omega-3 to omega-6 ratio than conventional eggs.

Incorporating EFAs into Your Daily Meals

Making simple culinary adjustments can significantly increase your EFA intake without a major dietary overhaul.

Start the Day Right: Sprinkle ground flaxseeds or chia seeds into your morning oatmeal, yogurt, or smoothie. Pastured eggs are also a great breakfast protein source with balanced EFAs.
Enhance Salads: Use a homemade salad dressing with flaxseed or walnut oil instead of typical store-bought dressings that may use high-omega-6 vegetable oils. Top salads with walnuts, chia seeds, or sunflower seeds.
Focus on Fish: Aim for fatty fish twice a week. Try a salmon fillet for dinner or add canned sardines to a lunchtime salad.
Snack Smart: Replace high-sodium snacks with a handful of walnuts or a mix of healthy seeds.

EFA Supplements: When and How

Supplements can be a reliable way to ensure adequate EFA intake, especially for those with dietary restrictions or specific health goals. This is particularly true for EPA and DHA, as the body's conversion of plant-based ALA is very limited.

Fish Oil: A primary source of pre-formed EPA and DHA. Quality and purity can vary, so look for pharmaceutical-grade options.

Cod Liver Oil: Provides EPA and DHA, along with vitamins A and D.

Krill Oil: Also contains EPA and DHA, but they are bound to phospholipids, which may enhance absorption.

Algae Oil: The best option for vegans or vegetarians seeking direct EPA and DHA.

Evening Primrose Oil/Borage Oil: Rich in gamma-linolenic acid (GLA), a type of omega-6 that can be beneficial.

It is always wise to consult with a healthcare provider before starting a new supplement, especially for those on medications or with pre-existing conditions.

How to Get More EFAs: The Takeaway

Achieving an optimal EFA balance is crucial for maintaining long-term health, impacting everything from brain function to inflammation. The key is to prioritize whole-food sources, with a strong focus on fatty fish, seeds, and nuts to improve your omega-3 to omega-6 ratio. Incorporating these nutrient-dense foods into daily meals is a simple yet powerful strategy. For those unable to meet their needs through diet alone, high-quality supplements offer a reliable alternative, particularly for readily absorbed EPA and DHA. By making mindful dietary choices, you can effectively ensure your body receives the essential fats it needs to thrive.

For more detailed information on omega-3 fatty acids, visit the NIH fact sheet: NIH Omega-3 Fact Sheet

Frequently Asked Questions

The primary sources for omega-3 EFAs are fatty, cold-water fish like salmon, mackerel, and sardines. Plant-based sources include ground flaxseeds, chia seeds, and walnuts.

Both omega-3 and omega-6 EFAs are important, but the balance between them is crucial. Many modern diets have an excess of omega-6s, so it's often more beneficial to increase omega-3 intake to restore a healthier ratio and reduce inflammation.

For vegans, algae oil is the most effective supplement, as it provides the pre-formed EPA and DHA that the body struggles to produce efficiently from plant-based ALA. Flaxseed oil is also a good source of ALA.

Add ground flaxseeds or chia seeds to smoothies or oatmeal, top salads with walnuts, or use healthy oils like flaxseed or walnut oil in dressings. Eating fatty fish twice a week also contributes significantly.

While omega-6 is essential, excessive intake, especially without enough omega-3, can contribute to chronic inflammation in the body. The goal is to balance the intake of both types of fatty acids, favoring omega-3s.

Symptoms of essential fatty acid deficiency are rare but can include dry, scaly skin, hair loss, fatigue, and poor wound healing. Severe deficiencies are often associated with malabsorption issues.

Yes, EFA supplements like fish oil are best taken with a meal. Taking them with food, especially with some fat, can help improve absorption and minimize potential side effects like acid reflux or an upset stomach.