Practices & Lifestyle
ALA (Alpha-Linolenic Acid): A Practical Guide
Overview Alpha-linolenic acid (ALA) is an 18-carbon, plant-derived omega-3 fatty acid (18:3n-3) and the only truly essential omega-3—meaning humans cannot synthesize it and must obtain it from diet. It is abundant in flaxseed, chia seeds, walnuts, hemp seeds, and canola oil. ALA is a metabolic…
CLA (Conjugated Linoleic Acid): A Practical Guide
Overview Conjugated linoleic acid (CLA) refers to a family of geometric and positional isomers of linoleic acid (LA, 18:2n-6) in which the double bonds are conjugated (separated by a single bond) rather than methylene-interrupted. The two biologically active isomers are c9,t11-CLA (rumenic…
DHA (Docosahexaenoic Acid): A Practical Guide
Overview Docosahexaenoic acid (DHA) is a 22-carbon omega-3 fatty acid with 6 double bonds (22:6n-3), the most structurally complex and biologically specialized of the long-chain omega-3 PUFAs. It is the dominant structural fatty acid in the brain (gray matter comprises ~40% DHA) and the retina…
EPA (Eicosapentaenoic Acid): A Practical Guide
Overview Eicosapentaenoic acid (EPA) is a long-chain omega-3 polyunsaturated fatty acid (LC-PUFA) with a 20-carbon backbone and 5 double bonds (20:5n-3). It is one of the two primary bioactive marine omega-3s (alongside DHA), found in fatty fish, algae, and marine oils. EPA serves as the…
GLA (Gamma-Linolenic Acid): A Practical Guide
Overview Gamma-linolenic acid (GLA) is an 18-carbon omega-6 fatty acid with 3 double bonds (18:3n-6) that represents the first elongation/desaturation step downstream of linoleic acid (LA). Unlike the pro-inflammatory arachidonic acid (AA) pathway that dominates most omega-6 metabolism, GLA is…
Krill Oil: A Practical Guide
Overview Krill oil is extracted from Euphausia superba, a small Antarctic crustacean that occupies a foundational position in the marine food web. Like fish oil, krill oil is rich in EPA and DHA, but it differs fundamentally in how these omega-3s are packaged: approximately 40–65% of krill oil…
MCT Oil: A Practical Guide
Overview Medium-chain triglycerides (MCTs) are saturated fats with carbon chain lengths of 6–12 carbons: caproic acid (C6), caprylic acid (C8), capric acid (C10), and lauric acid (C12). Unlike long-chain triglycerides (LCTs), MCTs do not require bile salt emulsification for absorption, bypass…
Phosphatidylcholine: A Practical Guide
Overview Phosphatidylcholine (PC) is the most abundant phospholipid in mammalian cell membranes, comprising approximately 30–50% of membrane phospholipids depending on cell type. It is the primary transport and storage form of choline in the diet (particularly from eggs, liver, and soy…
Phosphatidylinositol: A Practical Guide
Overview Phosphatidylinositol (PI) is a minor but functionally critical phospholipid found in all eukaryotic cell membranes, constituting approximately 10–15% of total membrane phospholipids. Unlike the structural role of phosphatidylcholine, PI and its phosphorylated derivatives…
Plant Sterols & Stanols: A Practical Guide
Overview Plant sterols (phytosterols) and their saturated analogs, stanols (phytostanols), are naturally occurring structural components of plant cell membranes that are chemically similar to cholesterol—the key difference being a methyl or ethyl group at carbon-24. They occur naturally in…