Omega fatty acids get a lot of attention in the health world. People often throw around the terms Omega 3, 6, and 9, from food packaging and supplements to health articles and influencer reels. So, with all of the noise, it can be hard to understand the real differences and sort out what you should do to optimize your health.
Let’s take a look at the difference between omega-3, omega-6, and omega-9 fatty acids. Is one better than the other? Which foods provide the best sources of these fatty acids? And what are the benefits of each? Read on to find out.
Essential Fatty Acids: Omega-3, Omega-6, and Omega-9
Omega-3, Omega-6, and Omega-9 fatty acids differ in their chemical structure and physical properties. Key differences include:
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Omega-3 Fatty Acids: Polyunsaturated fats with the final double bond three carbon atoms from the omega (tail) end of the molecule.
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Omega-6 Fatty Acids: Polyunsaturated fats with the last double bond six carbon atoms from the omega end.
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Omega-9 Fatty Acids: Monounsaturated fats with one double bond nine carbon atoms from the omega end.
Omega-3 and Omega-6 are essential dietary fats because the body cannot produce them. However, the body can synthesize Omega-9.
Read on for more detailed information about each type of Omega.
Omega-3 Fatty Acids
Omega-3 fatty acids are critical for brain and heart health. They include:
- Alpha-linolenic acid (ALA): Found in plant foods like flaxseeds, walnuts, and chia seeds. It can be used to make DHA and EPA, but its conversion rate is very low.
- Eicosapentaenoic acid (EPA): Found in seafood like salmon, mackerel, and sardines.
- Docosahexaenoic acid (DHA): Also found in seafood, particularly oily fish and algae.
Omega-3 Benefits
Omega-3 fatty acids support so many aspects of health throughout the body:
- Heart health
- Healthy inflammatory response
- Cognitive function
- Infant brain, nerve, and eye development
- Egg and sperm quality
For pregnant women: Omega-3s are crucial for infant development and may help prevent premature birth. Since dietary intake may be insufficient, healthcare professionals often recommend supplements for pregnant women.
Omega-3 Deficiency: What Happens & Symptoms
A deficiency in Omega-3 can lead to symptoms such as dry skin, fatigue, poor concentration, and joint discomfort. Prolonged deficiency can increase the risk of cardiovascular disease and cognitive decline.
Omega-3 Food Sources
The best food source of Omega-3s is oily, cold-water fish like salmon and sardines. However, there are also plant-based sources if you are vegan or vegetarian. Here are some common foods rich in Omega-3 fatty acids and their approximate content:
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Salmon (100g): 1.5-2.5g EPA/DHA
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Mackerel (100g): 2.6g EPA/DHA
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Chia seeds (28g): 5g ALA
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Walnuts (28g): 2.5g ALA
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Flaxseeds (28g): 6.4g ALA
Plant-Based vs. Fish Oil Omega-3
Plant-based sources of Omega-3, like flaxseeds and chia seeds, provide ALA, which the body converts into EPA and DHA. However, this conversion is inefficient. Fish oil directly supplies EPA and DHA, making it a more effective option for meeting Omega-3 needs. Choose based on dietary preferences and supplementation needs.
Omega-6 Fatty Acids
Like omega-3, omega-6 is an essential polyunsaturated fatty acid. Omega-6 plays a vital role in cell growth and maintenance. Here are four main omega-6 acids:
- Gamma-linolenic acid (GLA)
- Arachidonic acid (ARA)
- Linolenic acid (LA)
- Conjugated Linolenic acid (CLA)
A key difference between Omega-3 and Omega-3 is that Omega-6 fatty acids are found abundantly in many foods. It is rare to be deficient in Omega-6s. In fact, they are so abundant in our diets that they are often over-consumed.
Omega-6 benefits
Omega-6 fatty acids contribute to:
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Energy production.
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Skin and hair growth.
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Bone health.
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Metabolism regulation.
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Reproductive system maintenance.
For pregnant women: Omega-6 supports infant development and helps prevent premature birth. Supplements may be beneficial when dietary intake is insufficient.
However, some Omega-6s can promote an inflammatory response in the body. While some level of inflammatory response is normal, too much can be detrimental.
Omega-6 Deficiency: What Happens & Symptoms
An Omega-6 deficiency can lead to symptoms like dry skin, hair loss, poor wound healing, and immune dysfunction. In a 2013 study, mice fed a diet low in fatty acids like Omega-6 developed a skin condition similar to atopic dermatitis (AKA eczema).
Foods High with Omega-6 Fats
Many nuts and seeds are good sources of Omega-6 fatty acids. It is also found in vegetable and seed oils, both of which are ubiquitous in packaged and processed foods. The following are some foods rich in Omega-6 and their approximate content:
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Sunflower seeds (28g): 9.5g LA
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Walnuts (28g): 10.8g LA
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Soybean oil (1 tbsp): 7g LA
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Corn oil (1 tbsp): 7.3g LA
What is the Recommended Omega-6 Daily Intake?
Omega-6 fatty acids aren’t something to fear—the key is to consume a healthy balance of Omega-6 and Omega-3.
While early humans likely consumed a 1:1 ratio of Omega-6 to Omega-3, today’s typical ratio has skyrocketed to 10:1 or even 20:1, largely due to the prevalence of processed and packaged foods.
The recommended daily intake of Omega-6 for adults is 12–17 grams, depending on age and gender. To support optimal health, aim to keep your Omega-6 to Omega-3 ratio at 4:1 or lower.
Omega-9 Fatty Acids
Unlike Omega-3 and Omega-6, our bodies can produce Omega-9, a monounsaturated fatty acid, so it's not considered essential. However, it is still beneficial for reducing inflammation and supporting overall health. Key types include:
There are four main types of Omega-9 fatty acids
- Oleic acid
- Mead acid
- Erucic acid
- Nervonic acid.
Oleic acid is the most abundant of the Omega 9 fatty acids.
Omega-9 Benefits
Omega-9 fatty acids offer some of the same health benefits as Omega-3 and Omega-6, such as supporting heart and skin health, reducing the risk of metabolic syndrome, and promoting a healthy inflammatory response.
Note: Omega 3-6-9 supplements should generally be avoided during pregnancy due to potential risks. Focus on Omega-3 and Omega-6 instead.
Omega-9 Deficiency: What Happens & Symptoms
Although rare, Omega-9 deficiency may lead to fatigue, dry skin, and a weakened immune system.
Foods with Most Omega-9
Omega-9 fatty acids are abundant in olives, olive oil, avocados, and many nuts and seeds.
Here are some foods rich in Omega-9 and their approximate content:
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Olive oil (1 tbsp): 9.8g Oleic acid
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Avocado (100g): 9.8g Oleic acid
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Almonds (28g): 9g Oleic acid
Omega-3 vs 6 vs 9: Which is Better?
Each type of fatty acid serves unique roles in the body, making balance essential. Ideally, the ratio is Omega-3 to Omega-6: 1:1 to 1:4. You should include Omega-9 as necessary through a balanced diet since the body can produce it.
Should You Take Omega-3, 6 & 9 Supplements?
Since it's important to maintain an Omega-3 and 6 balance, you may wonder, "is omega 3 6 9 safe?" It depends. Omega-3 supplements are highly recommended for many people to achieve the optimal level of the brain- and heart-healthy fatty acid and support a healthy Omega-6 to Omega-3 ratio.
Omega-6 and Omega-9 supplements are generally unnecessary for most people. During pregnancy, Omega-3 and Omega-6 are vital for infant development and to prevent complications. However, Omega 3-6-9 supplements are not recommended during pregnancy. Instead, focus on high-quality Omega-3 supplements tested for purity and safety.
Needed Prenatal and Women's Omega-3 supplements are expertly formulated and clinically validated by 10+ years of research and development, including thorough third-party clinical studies. They are tested for quality and safety at third-party laboratories.