How Much Essential Fatty Acids Per Day?

Linoleic acid and alpha-linolenic acid are essential fatty acids because you need them for your health, but your body cannot synthesize them. Instead, as with all essential nutrients, you need to get them from your diet. Eat moderate portions of healthy fats as part of an overall balanced diet, and talk to a nutritionist if you are unsure whether you are meeting your daily requirements.

Essential and Non-Essential Fats

The two essential fatty acids in your diet are linoleic acid, a polyunsaturated omega-six fat, and alpha-linolenic acid, a polyunsaturated omega-three fat, according to the Linus Pauling Institute Micronutrient Information Center. Minimize your intake of saturated fats, such as from fatty meats and full-fat cheese, and trans fats, from partially hydrogenated oils, because they raise your cholesterol levels and increase your risk for heart disease. Monounsaturated fats, whose sources include avocados, olives and canola oil, are not essential in your diet, but they lower your cholesterol levels, according to the Mayo Clinic.

Alpha-Linolenic Acid

The acceptable macronutrient distribution range, or AMDR, for alpha-linolenic acid is 0.6 to 1 percent of your total daily calories, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. The daily value is 1.6 g. The most concentrated source is flaxseed oil, with 7 g per tbsp. Ground flaxseed provides 1.6 mg per tbsp., according to the Linus Pauling Institute Micronutrient Information Center. Dried English walnuts, canola oil and soybean oil are also good sources.

Linoleic Acid

The recommended daily allowance for linoleic acid is 7 g for adult females, and 10 g for adult males, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Another recommendation is to get about 5 to 10 percent of your total calories from linoleic acid. Sources with 6 to 9 g per serving include nuts, soybean oil, safflower oil and sunflower oil. Most Americans get plenty of linoleic acid, and increasing your intake does not necessarily lead to health benefits, according to the Linus Pauling Institute Micronutrient Information Center.

Fish Oils

Your body can synthesize limited amounts of long-chain omega-three fatty acids, called DHA and EPA, according to the Harvard School of Public Health. Dietary sources of these fatty acids include fatty fish and shellfish, such as salmon, tuna, mackerel, herring, oysters and shrimp, and an average of 250 mg per day of DHA and EPA may lower your risk for heart disease. Get this amount by eating about two servings per week of seafood, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.