What is EFA Used For? Your Comprehensive Guide to Essential Fatty Acids

December 22, 2025 •

4 min read

Research indicates that a significant percentage of the population does not consume adequate essential fatty acids (EFAs), which are critical for many bodily functions. So, what is EFA used for? EFAs are nutrients the body cannot produce itself. They play a key role in cell health and inflammation management.

Quick Summary

Essential fatty acids, including omega-3s and omega-6s, are crucial fats that the body requires from the diet. These are fundamental to cell structure, brain function, and systemic health. They help regulate inflammation and support cardiovascular, nervous, and immune systems. A proper balance is vital for overall well-being.

Key Points

Cell Structure: EFAs are essential for creating and maintaining healthy cell membranes.
Inflammation Management: Omega-3 EFAs have strong anti-inflammatory properties, which help regulate the body’s immune responses.
Brain Function: The omega-3 EFA DHA is a major structural component of the brain and is vital for cognitive and mental health.
Heart Health: EFAs support the cardiovascular system by helping to lower blood triglycerides and stabilize heart rhythm.
Skin Health: They reinforce the skin’s moisture barrier, helping to alleviate conditions like eczema and psoriasis.
Dietary Requirement: Because the body cannot produce them, EFAs must be consumed through a balanced diet or supplements.

Understanding Essential Fatty Acids

Essential fatty acids (EFAs) are polyunsaturated fats necessary for health that the body cannot produce on its own. They must be obtained from dietary sources, and a deficiency can lead to health issues like skin problems, joint pain, and fatigue. The two main types of EFAs are omega-3 and omega-6, both essential for optimal bodily function.

The Wide-Ranging Uses of EFAs

1. Cellular Health and Membrane Function

EFAs, particularly omega-3s, are essential for the structure of cell membranes throughout the body. They ensure that these membranes remain fluid and flexible, which is important for cells to communicate and function effectively. This is crucial for overall cellular health, impacting nearly every system from the heart to the brain. Without enough EFAs, cell membranes become stiff, which impairs cellular processes.

2. Inflammation Control

One of the main uses of EFAs is their role in controlling the body's inflammatory response.

Omega-3s (EPA and DHA): These have strong anti-inflammatory properties, reducing the production of pro-inflammatory compounds and increasing the production of anti-inflammatory ones, which can help manage conditions like arthritis, inflammatory bowel disease, and psoriasis.
Omega-6s (Arachidonic Acid): While some omega-6 metabolites can promote inflammation, the right balance with omega-3s is key. Modern diets often have a high omega-6 to omega-3 ratio, which can lead to increased inflammation.

3. Brain Health and Cognitive Function

EFAs are crucial for optimal brain health and development. DHA, in particular, is a major structural component of the brain and is vital for cognitive function, learning, and memory.

Infant Development: DHA is especially important during pregnancy and infancy for proper brain and eye development.
Mental Health: Studies have explored the potential of omega-3s to manage mood disorders and improve overall mental well-being.

4. Cardiovascular Health

EFAs are known for their benefits to heart health.

Reduced Triglycerides: EPA and DHA can lower blood triglyceride levels.
Improved Blood Pressure: They help regulate blood pressure, contributing to a healthier cardiovascular system.
Anti-Arrhythmic Effects: Omega-3s can stabilize the heart's electrical activity, lowering the risk of sudden cardiac death.
Atherosclerosis Prevention: Diets rich in omega-3s are associated with a lower risk of atherosclerosis, the hardening of the arteries.

5. Skin, Hair, and Nail Health

EFAs are critical for maintaining healthy skin, hair, and nails.

Skin Hydration: EFAs help reinforce the skin's lipid barrier, locking in moisture and protecting against dehydration.
Reduced Skin Conditions: Omega-3 intake can help reduce inflammation associated with skin conditions like eczema, psoriasis, and rosacea.
Improved Barrier Function: Linoleic acid (an omega-6) is necessary for the synthesis of ceramides, which are vital for a strong skin barrier.

Comparing Omega-3 and Omega-6 Fatty Acids


Feature	Omega-3 Fatty Acids	Omega-6 Fatty Acids
Primary Function	Anti-inflammatory, brain health, heart health.	Pro-inflammatory (balanced with omega-3), skin health, cellular signaling.
Key Components	Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA), Docosahexaenoic acid (DHA).	Linoleic acid (LA), Gamma-linolenic acid (GLA), Arachidonic acid (AA).
Dietary Sources	Fatty fish (salmon, mackerel), flaxseed, walnuts, chia seeds.	Sunflower oil, corn oil, soybeans, nuts, seeds.
Metabolism	Converted to EPA and DHA, although conversion efficiency is limited.	Converted to AA, which can form inflammatory compounds.
Typical Diet Ratio	Often consumed in insufficient amounts compared to omega-6.	Often consumed in excessive amounts, leading to an unbalanced ratio.

How to Increase EFA Intake

To ensure adequate EFA consumption, add these foods and supplements to your diet:

Fatty Fish: Excellent sources of EPA and DHA include salmon, mackerel, herring, and sardines. Aim for two servings per week.
Plant-Based Sources: Flaxseeds, chia seeds, and walnuts are rich in ALA, a precursor to EPA and DHA. While conversion is limited, these are valuable sources.
Vegetable Oils: While many are high in omega-6, some like flaxseed oil and canola oil provide ALA.
EFA Supplements: Fish oil, algae oil, and flaxseed oil supplements are a reliable way to ensure consistent EFA intake, especially for those with low dietary consumption or specific health needs. People on blood thinners should consult a doctor before supplementing, as EFAs can have blood-thinning effects.
Leafy Greens: Vegetables like kale, spinach, and Brussels sprouts contain some omega-3s.

Conclusion

Essential fatty acids are vital for human physiology, not just a dietary trend. From building healthy cells and managing inflammation to supporting cognitive development and protecting cardiovascular health, the functions of EFAs are extensive. Prioritizing a balanced intake of omega-3 and omega-6 fatty acids, through diet and supplementation, is a step toward a healthier body. Understanding 'what is EFA used for?' reveals a broad range of life processes that rely on these healthy fats.

Learn more about omega-3s and heart health on the NIH website.

Frequently Asked Questions

The main difference is in their chemical structure and function. Omega-3s (like EPA and DHA) are mostly anti-inflammatory, whereas omega-6s are involved in both pro- and anti-inflammatory processes. A healthy balance is crucial for optimal health.

Although plant-based sources like flaxseed and walnuts offer ALA (a type of omega-3), the body’s ability to convert ALA into the more active forms, EPA and DHA, is often inefficient. For this reason, those on a plant-based diet may benefit from an algae oil supplement to ensure enough DHA and EPA.

Symptoms of an EFA deficiency can include dry, scaly skin, hair loss, brittle nails, fatigue, joint pain, and increased inflammation. Long-term deficiency can impair various bodily functions.

A balanced diet is the best source of EFAs, but many diets have an imbalanced omega-3 to omega-6 ratio. A supplement can help ensure adequate levels, especially for those with specific health conditions or dietary restrictions.

In skincare, EFAs help improve the skin’s barrier function, prevent moisture loss, and decrease inflammation. This helps manage conditions like eczema and improves overall skin hydration and elasticity.

Individuals on blood-thinning medications (anticoagulants) should consult their doctor before taking EFA supplements, especially fish oil, as it can have a blood-thinning effect.

DHA, a key omega-3 EFA, is essential for optimal brain development in infants. Pregnant and lactating women should ensure adequate intake to support their baby’s cognitive and visual development.