Fatty Acids: The Building Blocks of Hormones & Brain

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If protein is the bricks of your body, fatty acids are the mortar. They’re what hold your hormones, brain, and cell membranes together. Without them, communication breaks down. Think of it like trying to run Wi-Fi on a frayed cable — the signal won’t hold.

I’ve lived this. When I was eating “clean vegan” years ago, I thought flax and chia would cover me. The truth? Many of us don’t have the genetic switch that converts plant omega-3s (ALA) into the active forms our bodies need (EPA and DHA). My brain tanked, my mood crashed, and my energy evaporated. The fix? Getting the right fats in their bioavailable form.

Why Fatty Acids Matter

Fatty acids aren’t just “healthy fats.” They are:

  • Structural: They form the outer layer of every single cell membrane.
  • Hormonal: They’re raw materials for hormone production.
  • Neurological: Your brain is ~60% fat, and DHA is one of its primary building blocks.
  • Anti-inflammatory: Balanced omega-3s keep the immune system from tipping into constant “fire alarm” mode.

The Omega Balance Problem

Modern diets drown us in omega-6s (from seed oils, packaged foods, feedlot meats) while starving us of omega-3s (from clean fish, pastured eggs, grass-fed butter).

  • Omega-3s (EPA + DHA): support brain, hormones, mood, and inflammation regulation.
  • Omega-6s (LA, AA): necessary in small amounts, but inflammatory when unbalanced.
  • The issue: We need a 1:1–4:1 ratio. Most Americans are eating 20:1.

This imbalance alone can drive brain fog, depression, joint pain, hormonal chaos, and autoimmune flares.

Beyond Omega-3s: Meet C15:0

One of the most exciting findings in the last decade: odd-chain fatty acids like C15:0 (found in whole-fat dairy, butter, and fish).

  • What it does: Strengthens cell membranes, activates longevity pathways, supports mitochondrial function.
  • Why it matters: As we age, our cells literally get “leaky.” C15:0 acts like a patch kit, helping them stay resilient.

If you don’t eat much dairy, it’s almost impossible to get enough C15:0 from food alone. I like Fatty15 — a purified form of this odd-chain fatty acid made from milk fat. It’s vegetarian-friendly (but not vegan) and gives you a simple way to restore what modern diets often miss. Use code MAYWELLNESS if you’d like a discount.

Food First, Always

Supplements can help, but food should always lead. My clean fatty acid go-tos:

  • Sardines & mackerel: tiny, low-mercury fish rich in EPA & DHA.
  • Wild salmon: a clean, accessible omega-3 source.
  • Pastured eggs: yolks carry DHA, plus fat-soluble vitamins.
  • Grass-fed butter & tallow: not just saturated fat, but CLA and fat-soluble vitamin carriers.
  • Cod liver oil: traditional source of omega-3 + vitamins A & D.

Practitioner-Grade Support

If your labs show low omega-3 index or you struggle with mood, inflammation, or hormone resilience, supplementation may be key.

I trust practitioner-grade omega blends available through my dispensary:

👉 Order professional-grade omega support here on Fullscript

Some of my favorites for clients include:

  • Biotics Research BioOmega-3 – clean, highly bioavailable fish oil.
  • NOW Ultra Omega-3 – affordable, trusted, and effective.
  • Designs for Health OmegAvail – potent, high-concentration EPA/DHA.

And for an everyday, accessible option:

👉 Fatty15

Signs You Might Be Low in Fatty Acids

  • Brain fog or poor focus
  • Dry, flaky skin
  • Hormonal swings or PMS
  • Mood instability (depression, anxiety, irritability)
  • Joint stiffness or chronic inflammation
  • Slow wound healing

Fatty acids are like the oil in your car engine. You can have the fanciest vehicle in the world, but without clean oil, it sputters and seizes. Your body is the same — and when you get these foundational fats right, everything else runs smoother.

🌿 Brenna May, NTP

Holistic Nutritional Therapy Practitioner • Functional Wellness

📧 Email: brenna@brennamay.com

🌐 Website: www.brennamay.com

🛒 Dispensary: Order professional-grade supplements on Fullscript

📝 Apply to work with me

This post is for educational purposes only and is not a substitute for individualized medical advice.

Next Up: 👉 Hydration: Your Body’s River System