- CLA (conjugated linoleic acid)
- Flaxseed oil
- GLA (gamma-linolenic acid)
- Lecithin and phosphatidylcholine
- MCT oil
- Omega-3
- Omega-7
- Phosphatidylserine
No. 39CLA (conjugated linoleic acid)
Behind the alphabet-soup name, CLA is a family of fats found naturally in the meat and milk of grazing animals such as cows. It has been studied for its effects on body composition (the balance of fat and lean muscle) and in cancer research.
Main benefits
Body composition; cancer research (Blaylock)
Food sources
Found in grass-fed beef and lamb and in full-fat dairy such as milk, butter and cheese; supplements are usually made from safflower or sunflower oil.
Why people take it
People take it mainly to try to reduce body fat and keep lean muscle. The evidence is mixed, and the effects seen in studies are small.
Amounts
Neither site gives a dose. Dr. Blaylock's Wellness Report: 1,000–2,000 mg maintenance, caution above 4,000 mg.
Cautions and interactions
No CLA in pregnancy or breastfeeding (Blaylock); he notes it may speed some intestinal and liver cancers. Some forms may worsen insulin resistance: diabetes needs the doctor. Blood thinners. Stomach upset.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lesson 4.
No. 40Flaxseed oil
Flaxseed oil is a plant source of omega-3 fat in the form of ALA (alpha-linolenic acid), an essential fat the body cannot make. Ground flax and chia seeds supply the same fat along with fiber, a two-for-one deal with no coupon needed, and flax also offers lignans, plant compounds with antioxidant activity.
Main benefits
Plant omega-3; ground seeds add fiber and lignans
Food sources
Found in flaxseed, chia seeds, hemp seeds, walnuts and canola oil.
Signs you may be low
A true lack of ALA is rare. Signs of too little essential fat include dry, scaly skin, hair loss and slow wound healing, seen mostly with very low-fat diets or long-term tube or IV feeding.
Amounts
Common amount: 1–2 tablespoons of oil or ground seed a day. Little ALA converts to EPA and DHA, so it does not replace fish oil (Lesson 4).
Cautions and interactions
Blood thinners (mild). Ground flax binds medications: take them 2 hours apart. Keep the oil refrigerated.
Reference entry: not taught in a course Lesson.
No. 41GLA (gamma-linolenic acid)
GLA is an omega-6 fat (yes, that family has its peacemakers) that the body can turn into substances that help regulate inflammation. It is used for skin health, PMS and breast tenderness, nerve health and joint comfort.
Main benefits
Skin; PMS and breast tenderness; nerve health; joints
Food sources
Not found in common foods in useful amounts; it comes from the seed oils of evening primrose, borage and black currant, with small amounts in hemp seed and spirulina.
Why people take it
People take it for eczema and dry skin, PMS and breast tenderness, nerve discomfort in diabetes, and stiff joints. The evidence is strongest for rheumatoid arthritis and mixed for skin and PMS.
Amounts
Therapeutic: borage oil 1.1–2.8 g a day for at least three months for rheumatoid arthritis. Dr. Blaylock: 1,000 mg GLA a day, best from borage oil. No maintenance dose given. (Borage)
Cautions and interactions
Months of borage oil need a doctor's supervision and possibly liver tests; use oil certified free of pyrrolizidine alkaloids. Blood thinners. Seizure history or phenothiazine drugs (evening primrose). Pregnancy.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lesson 4.
No. 42Lecithin and phosphatidylcholine
Lecithin is a fatty substance found in every cell membrane, and phosphatidylcholine is its main active part. It supplies choline, which the liver needs to move fat out, and it helps mix fat with water (the trick that holds mayonnaise together), which supports bile flow and the digestion of fats.
Main benefits
Liver and gallbladder; a choline source; emulsifies fats
Food sources
Found in egg yolks, soybeans, sunflower seeds, organ meats such as liver, and wheat germ.
Why people take it
People take it to support the liver and gallbladder, as an extra source of choline, and to help digest fats. The evidence is limited for most uses.
Amounts
Common amount: 1–2 tablespoons of granules a day.
Cautions and interactions
Soy allergy (choose sunflower). Stomach upset at high amounts.
Reference entry: not taught in a course Lesson.
No. 43MCT oil
MCT oil is made of medium-chain fats, usually taken from coconut or palm kernel oil. These fats are absorbed quickly and sent straight to the liver, the express lane of the fat world, where they are burned for energy or turned into ketones, an alternative fuel for the brain and muscles.
Main benefits
Quick energy and ketones; satiety; used in keto and brain-energy diets
Food sources
Found in coconut oil and palm kernel oil, with smaller amounts in butter, cheese and whole milk; MCT oil is a concentrated extract.
Why people take it
People use it for quick energy, to feel full longer, and to support ketosis on keto diets. It is also used in brain-energy diets, where the evidence is still limited.
Amounts
Common amount: start with 1 teaspoon and build to 1–2 tablespoons a day.
Cautions and interactions
Diarrhea and cramps if started too fast. Liver cirrhosis. Type 1 diabetes (ketones).
Reference entry: not taught in a course Lesson.
No. 44Omega-3
Omega-3s are essential fats the body cannot make on its own. DHA is a building block of brain, nerve and eye cell membranes, and EPA and DHA together support mood, heart health and a calmer inflammatory response. ALA from plants is a third type, but little of it converts to EPA and DHA, so it plays understudy rather than star.
Main benefits
Brain and nerve membranes (DHA); mood; heart; eyes; calms inflammation
Food sources
EPA and DHA are found in fatty fish such as salmon, sardines, mackerel, herring and anchovies, and in algae; ALA is found in flax, chia, hemp seeds and walnuts.
Signs you may be low
Signs can include dry, rough skin, dry eyes and poor concentration, though these have many causes. People who rarely eat fatty fish, and vegans and vegetarians, are most at risk; an omega-3 index blood test can measure your level.
Amounts
Maintenance: more than 500 mg EPA plus DHA a day, aiming for an omega-3 index above 8%. Therapeutic: about 3 g a day for rheumatoid arthritis, psoriasis and autoimmune conditions; 2,000–4,000 mg in the OMNS measles protocol. Safe limit: 3 g or more is a "large dose"; Orthomolecular.org links more than 3 g a day with a higher risk of bleeding stroke. Dr. Blaylock favors DHA: products at least 70% DHA, about 1,000 mg pure DHA a day, and EPA no more than 200–300 mg a day. (OMNS v19n28, Fish oil, Omega-3)
Cautions and interactions
Blood thinners, bleeding disorders, upcoming surgery, uncontrolled high blood pressure. May raise blood sugar in diabetes. High doses linked to atrial fibrillation. Fish allergy: algae oil and the doctor. Rancid (fishy) oil. Cod liver oil adds vitamins A and D.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lesson 4.
No. 45Omega-7
Omega-7 is a family of fats, the lesser-known cousin in the omega family, and its main form, palmitoleic acid, is especially rich in sea buckthorn berries. It helps keep mucous membranes moist and healthy, including those of the eyes, mouth and digestive tract, and it supports the skin.
Main benefits
Mucous membranes; dry eyes and dry skin
Food sources
Found in sea buckthorn berries and their oil, macadamia nuts, and in smaller amounts in some oily fish.
Why people take it
People take it for dry eyes, dry skin and dry mucous membranes, such as a dry mouth. The evidence is limited.
Amounts
Common amount: 1–2 g a day.
Cautions and interactions
Blood thinners. Little data in pregnancy.
Reference entry: not taught in a course Lesson.
No. 46Phosphatidylserine
Phosphatidylserine is a fat with a mouthful of a name that forms part of every cell membrane and is especially concentrated in the brain. It helps nerve cells send signals, and it calms the body's cortisol response to stress.
Main benefits
Memory and focus in older adults; calms the cortisol stress response
Food sources
Found in small amounts in organ meats, mackerel, herring, tuna, white beans and soy; supplements are made from soy or sunflower.
Why people take it
People take it for memory and focus as they age, and to ease the stress response. The evidence for memory in older adults is modest, and for stress it is limited.
Amounts
Common amount: 100 mg three times a day.
Cautions and interactions
Blood thinners. Anticholinergic medications. Soy allergy (soy-based products).
Reference entry: not taught in a course Lesson.