How EPA collaborates with GLA to shape eicosanoids in the body

title: How EPA and GLA Team Up to Make Eicosanoids: A Simple Guide for NAFC Nutrition Students

If you’ve ever wondered how fats aren’t just calories but signals, you’re in good company. Eicosanoids are tiny, powerful molecules that tell our bodies what to do—things like inflammation, blood flow, and how we respond to injuries. They come from fatty acids, and two big players show up in different ways: EPA from the omega-3 family and certain omega-6 fats like GLA. Let’s break down what’s happening and why it matters for real-world nutrition coaching.

What are eicosanoids, in plain language?

Think of eicosanoids as the body’s little messaging molecules. They’re derived from polyunsaturated fats that act as raw material. Depending on which fats you have in your tissue, your cells can generate different eicosanoids, each with its own job. Some make things inflammatory; others help resolve inflammation or keep blood clots in check. The balance matters for chronic disease risk, recovery from workouts, and overall immune function.

The two pathways: EPA and the omega-6 route

Here’s the essential idea: you can make eicosanoids from omega-3 fats, especially EPA, and you can make them from omega-6 fats through a slightly different route. It’s not that one side is “better” and the other is “bad”—we just need a healthy mix and the right context for each person.

• EPA and omega-3s: When you take in EPA, your body can convert it into eicosanoids that tend to be less inflammatory than those made from omega-6 fats. These EPA-derived eicosanoids help with things like reducing excessive clotting and dampening certain inflammatory processes. In practice, this is one reason we emphasize fish, fatty fish, and some algae-based sources in meal plans.

• GLA and the omega-6 side: Gamma-linolenic acid (GLA) is an omega-6 fatty acid that can be converted inside the body to another molecule called DGLA, which then becomes its own set of eicosanoids. These tend to include prostaglandins like PGE1 that can have anti-inflammatory effects in some contexts. So, while GLA is not from the omega-3 group, it plays a complementary role in the broader eicosanoid landscape.

Let’s clear up the multiple-choice confusion

If you’re looking at a quiz-style question, you might see something like: “What is synthesized along with EPA from the Omega-3 group into eicosanoids? A. GLA B. ALA C. Cholesterol D. Palmitic Acid.” The key takeaway is this: EPA can be a source of eicosanoids, and other fats in the fatty-acid family (like GLA through its own pathway) also contribute to the overall eicosanoid pool. ALA is another omega-3, but its main role is as a precursor to EPA and DHA rather than a direct co-synthesizer of EPA-derived eicosanoids. Cholesterol and palmitic acid aren’t direct players in the EPA-to-eicosanoid pathway. In some teaching notes, GLA is highlighted as a significant omega-6 precursor that can feed into eicosanoid production—hence, the answer you’ll encounter in some summaries is GLA.

What about ALA, cholesterol, and palmitic acid?

• ALA (alpha-linolenic acid) is an omega-3 that our bodies convert to EPA and DHA, but that conversion isn’t a one-to-one swap. It’s more like a stepping-stone in a longer chain. So, ALA isn’t typically described as the same route by which EPA’s eicosanoids are formed.

• Cholesterol isn’t a direct source for eicosanoids. It’s a totally different lipid, essential for cell membranes and steroid hormones, but not a direct eicosanoid precursor.

• Palmitic acid is a saturated fat. It’s involved in energy and cell membranes, but it isn’t an eicosanoid precursor. It can influence overall lipid metabolism, but it doesn’t participate in the EPA-centric eicosanoid synthesis you see in these discussions.

Why this matters for nutrition coaching

Understanding these pathways helps you tailor dietary advice, not just for athletic recovery but for everyday health. Here are a few practical takeaways you can translate into client conversations:

• Keep a friendly omega-3 to omega-6 balance. In modern diets, omega-6 fats often outnumber omega-3s. That doesn’t mean we should fear omega-6; it means paying attention to the ratio matters. Aiming for more EPA-rich foods (fatty fish like salmon, sardines, mackerel) and a measured intake of omega-6 fats can help eicosanoid signaling stay in check.

• Include GLA sources where appropriate, but with a plan. If someone is curious about GLA supplements (like evening primrose oil or borage oil), note that GLA can feed the DGLA pathway. It’s not a universal fix, though. Some people respond differently, and it can interact with certain meds. For most clients, focusing on whole-food sources to balance fats is a solid starting point.

• Choose real-food omega-3s first. Flaxseeds, chia seeds, walnuts, and algae-based options for vegetarians offer ALA, while salmon, sardines, and anchovies supply EPA directly. When possible, getting EPA from fish or algae reduces the need to rely on conversion from ALA.

• Don’t forget the bigger picture. Eicosanoids are just one piece of the puzzle. Sleep, stress, fiber, and overall diet quality influence inflammation and recovery as much as fat choices do. The best nutrition plans treat the person, not just the molecules.

A quick mental model to simplify teaching

• EPA is your direct omega-3 path to eicosanoids that can temper inflammation.

• GLA, while omega-6, can contribute to its own eicosanoid family via DGLA and PGE1, offering a different flavor of signaling.

• ALA helps build EPA and DHA, but it’s a longer route with more steps.

• Cholesterol and palmitic acid aren’t direct eicosanoid builders, but they matter for overall health and metabolism.

A few practical examples you can bring to clients

• If a client asks how to support joint comfort and a healthy inflammatory response, suggest two-pronged coverage: at least two servings a week of fatty fish for EPA plus a mix of plant-based omega-3 sources for ALA, plus a modest amount of omega-6 fats from nuts, seeds, and vegetable oils. Consider GLA-containing options if they’re open to supplements after discussing with a clinician.

• If someone is shifting toward a plant-forward diet, remind them that flaxseed and chia seed are great ALA sources, while seaweed or algae oil can supply direct EPA. It’s pretty handy to show a simple plate: a salmon dinner with a flaxseed salad and a side of mixed greens dressed with olive oil and a squeeze of lemon.

A note on language and nuance

Nutrition science loves to tease apart pathways, but real food often works best when we keep it simple. The takeaway isn’t to chase one “miracle” fat but to think about how different fats influence signaling molecules in ways that fit a person’s health goals. If you’re teaching this to clients, you can frame it as: “Your fats don’t just fuel you; they send messages to your body. EPA from fish or algae helps manage inflammation, while GLA from certain plant oils adds its own message in a complementary way.”

A closing thought

If you’re coaching clients or studying around the NAFC framework, remember that eicosanoids sit at the intersection of fats and function. The dialogue between EPA and GLA isn’t about picking one over the other; it’s about understanding how two pathways can shape inflammatory responses, blood flow, and healing. This nuance helps you craft more personalized, realistic plans that fit real life—busy mornings, family meals, after-work workouts, and everything in between.

So, what’s the takeaway you’ll carry into your next consultation? Focus on a balanced fat plan that prioritizes EPA-rich foods, respects the role of GLA in omega-6 signaling, and keeps the bigger picture—sleep, stress, fiber, and overall dietary pattern—in view. When you explain it with clear examples and practical food picks, you’re not just teaching theory; you’re giving clients a tool they can use every day. And that’s what good nutrition coaching is all about.