Omega fatty acids get a lot of attention in the health world. From food packaging and supplements to health articles and influencer reels, the terms Omega 3, 6, and 9 are thrown around quite a bit. So with all of the noise, it can be hard to understand the real differences and to 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.
The Quick Read: What’s the Difference Between Omega-3, Omega-6, and Omega-9?
Omega-3, Omega-6, and Omega-9 fatty acids differ in their chemical structure and physical properties. This gives them different benefits and uses in the body.
Omega-6 and Omega-3 fatty acids are essential polyunsaturated fats. Here’s what that means:
- Essential means that your body isn’t able to produce it, so you must get it from your diet. If you don’t get enough from your diet, you can develop a deficiency.
- Polyunsaturated: The term polyunsaturated refers to the chemical structure of the fat. Polyunsaturated means that it has many unsaturated or double bonds (poly = many). The reason this matters is that double bonds are a source of vulnerability in a fat. The more double bonds a fat has, the more unstable it is and the more opportunities it has to be damaged (to oxidize or become rancid) by elements like light, heat, and air.
The “3” in Omega-3 refers to the position of the final double bond in the chemical structure, which is three carbon atoms from the “omega,” or tail end of the molecular chain. In Omega-6s, the last double bond is six carbons from the omega end of the fatty acid molecule.
Omega-9s are monounsaturated fatty acids. Monounsaturated fats have one double bond. It is located nine carbons from the omega end of the fatty acid molecule.
Read on for more detailed information about each type of Omega.
Omega-3 Fatty Acids
There are three main types of omega-3 fatty acids: Alpha-linolenic acid (ALA), Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA).
- Alpha-linolenic acid (ALA): ALA is found in plant foods. It can be used to make DHA and EPA, but its conversion rate is very low. ALA is found in flaxseeds, walnuts and their oils.
- Eicosapentaenoic acid (EPA): EPA is primarily found in seafood like salmon, oysters, and crab. It is also found in algae. Fish obtain their EPA from algae.
- Docosahexaenoic acid (DHA): Like EPA, DHA is primarily found in seafood. Good sources include salmon, tuna and sardines. DHA is also found in algae. Fish obtain their DHA from 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
Omega-3 Food Sources
The best food source of Omega-3s is oily, cold-water fish like salmon and sardines. As mentioned, plant sources of Omega-3s like flax and chia seeds must be converted from ALA to EPA and DHA by the body, and this conversion is inefficient.
Omega-6 Fatty Acids
Like omega-3, omega-6 is an essential polyunsaturated fatty acid. Omega-6 plays a large role in the health of the body’s cells, as well as growth and maintenance. There 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-6s mainly serve to provide energy in the body. They also help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system.
However, some Omega-6s can promote an inflammatory response in the body. While some level of inflammatory response in the body is normal, too much can be detrimental.
The importance of Omega-6 balance
We certainly don’t need to be afraid of all Omega-6 fatty acids. The key is just to consume a healthy balance of Omega-6 and Omega-3.
Early humans were thought to consume a 1:1 ratio of omega-6 to omega-3. However, in today’s world, the ratio is closer to 10:1 or even 20:1 for some people. This is due in large part to the increased of packaged and processed foods.
Omega-6 Food Sources
Many nuts and seeds are good sources of Omega-6 fatty acids. Examples include walnuts, sunflower seeds, and almonds.
Omega-6s are also found in vegetable and seed oils, which are ubiquitous in so many processed and packaged foods, as well as foods prepared by restaurants. Examples of vegetable and seed oils include canola oil, corn oil, cottonseed oil, soybean oil, and safflower oil.
Omega-9 Fatty Acids
Unlike Omega-3 and Omega-6, Omega-9 is a monounsaturated fatty acid that isn’t considered as essential due to the body being able to produce it. Our bodies use Omega-3 and Omega-6 to produce a small amount of Omega-9, and it is found in many common foods. 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 share some of the health benefits of both omega-3, like supporting heart health and a healthy inflammatory response.
Omega-9 Food Sources
Omega-9 fatty acids are found abundantly in olives, olive oil, and avocados They are also found in many nuts and seeds.
Should you take Omega 3, 6 & 9 supplements?
Omega-6 and Omega-9 supplements are not necessary for most people. However, an Omega-3 supplement can help obtain optimal Omega-3 levels, as well as an optimal ratio of Omega-6 and Omega-3 fatty acids.
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 including tests for nutritional content, pesticides, herbicides, heavy metals, microbes, and other contaminants.
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Hillary Bennetts is a nutritionist and business consultant focusing on prenatal and postpartum health. In addition to nutrition consulting, she provides business consulting and content creation for companies in the health and wellness industry. Hillary spent almost a decade in corporate consulting before shifting gears to combine her lifelong passion for health and wellness with her business background and nutrition education.
