The two triply essential fatty acids – How much do we need?

Having compared (i) the body’s needs for ‘triply essential’ fatty acids (TEFAs) with (ii) the levels currently consumed in the average US diet, Brian Peskin recommends that American adults weighing between 120 and 150 US pounds (54-68 kilograms) take at least three grams (three-quarters of a teaspoonful) daily of a mix of triply essential fatty acids with an omega-6:omega-3 ratio of between 1:1 and 2.5:1. He points out that in order to achieve this one would need to consume around, e.g.:

  • (liquids) seven grams of oils cold-pressed from pristine, vibrant, ‘raw’ organically-grown plants, e.g. five grams of sesame oil plus two grams of flaxseed oil a day OR
  • (solids) ten grams of pristine, vibrant, ‘raw’ organically-grown pumpkin seeds a day

He stresses that both consuming ‘triply essential’ fatty acids and consuming them in the
correct omega-6: omega-3 ratio is very important: pristine, vibrant ‘triply essential’ fatty
acids repair and maintain the cell and mitochondrial walls far more effectively than the
possibly damaged, inferior, ‘doubly essential’ versions; ratios outside the above range
do not appear to improve cell oxygenation.

The European Food Safety Authority

Having considered the best and most recent work on the issue, in 2009 the European
Food Safety Authority recommended daily intakes of the two ‘doubly essential’ acids of:

  • omega-6 linoleic acid (LA) – 10 grams
  • omega-3 alpha-linolenic acid (ALA) – 2 grams

The Authority does not state that the ‘doubly essential’ fatty acids must come from
pristine, vibrant, ‘raw’, organically-grown plants, i.e. be ‘triply essential’.


For people who prefer a ready-made dietary supplement we stock Your Essential Supplements (YES) Ultimate EFA capsules. Their manufacturer recommends that:

  • an adult weighing between 120 and 160 US pounds (54-73 kilograms) take four capsules (2,900mg) a day, with or without food and
  • an adult weighing above 160 US pounds/73 kilograms take one additional capsule per day for every 40 US pounds/18 kilograms exceeding 160 US pounds/73 kilograms

(17631)  Nick Anderson. Green Health Watch 22.12.2018

click to learn more about YES’s pristine, cold-pressed, raw, vibrant, organically-grown Ulimate EFAs