Omega-3, Omega-6, and Omega-9 Fatty Acids

What are “Omega” Fatty Acids?

As molecules, fatty acids make up strings of hydrogen and carbon atoms called hydrocarbon chains. Near the end (or “omega” as the last letter of the Greek alphabet) of the chain exists a double bond between two atoms of carbon. Depending on where this double bond occurs, we have Omega-3, -6, or -9 fatty acids. If the double bond occurs at the third carbon from the end of the hydrocarbon chain, we have an Omega-3 (or “end” minus 3) fatty acid. Similarly, if the double bond is in the sixth or ninth carbon atom from the end of the chain, we have Omega-6 or Omega-9 fatty acids, respectively.

These molecules of fatty acid join with one another and form the fat found in our food. Usually, they bond together in groups of three or triglycerides. Measuring and analyzing triglyceride levels in the body can give indicators of overall health.

Together, these three fatty acids provide some significant health benefits. When we get the Omegas that we need, we tend to enjoy:

• Reduced inflammation across our body
• Lower risk of heart disease
• Protection from depression
• Greater resistance to cancer
• Stronger brain function

What’s the Difference Between the Omega Fatty Acids?

Omega-3, -6, and -9 all contain similar beneficial properties when it comes to health. However, there are some distinctive properties about each of these nutrients that allow them to support different functions throughout the body.

Omega-3

Omega-3 fatty acids are considered “essential.” This term means that our bodies do not produce Omega-3s, nor do they store them. We must find these nutrients in our foods or through supplements. They are critical to overall health because they have wide ramifications, including:

• Improved mental health – with proper levels of Omega-3s in the body, our mental health is stronger. Omega-3s help lower depression symptoms as well as conditions such as bipolar disorder and schizophrenia. 
• Stronger heart function and health – Omega-3s increase the good cholesterol in our bodies while decreasing triglycerides, blood pressure, and plaque buildup in arteries.
• Decreased inflammation – because of their anti-inflammatory properties, Omega-3s help prevent chronic diseases like diabetes, cancer, heart disease, and rheumatoid arthritis.
• Healthy eyes – Omega-3s help prevent macular degeneration and damage to the retina of the eye.
• Increased brain function – these fatty acids help the young and old alike. Infants rely on Omega-3s to generate healthy brain development, and senior adults find that Omega-3s help to slow deterioration in brain function as they age. Attention span and memory function are also supported by Omega-3 intake.
• Weight loss – Omega-3s, despite being “fatty” acids, help to control weight and decrease the amount of fat build up in the liver.

There are actually several types of Omega-3s, with the three most common as follows:

• Alpha-linolenic acid – this Omega-3 acid converts fatty plants like chia and flax seeds into energy for the body.
• Docosahexaenoic acid – commonly derived from fish, seafood, and fish oil supplements, this fatty acid supports various brain activities such as cognitive and memory function, mental endeavors, and learning capacity, as well as overall mood response.
• Eicosapentaenoic acid – primarily found in fish and seafood as well as fish oil supplements, this form of Omega-3 aids healthy heart function as well as circulatory system support. It can also help lessen the risk of depression and suicide.

What are the Best Sources of Omega-3?

Generally accepted guidelines suggest adult men receive 1.6 grams per day and adult women take in 1.1 grams each day.  This can usually be accomplished with a diet that includes two servings of fatty fish per week, with each serving totaling about 3.5 ounces. However, because of the high mercury content in certain fish, it is considered better to source Omega-3s from small, wild-caught fish that contain lower levels of mercury and other toxins. Nuts and seeds are also a good source of Omega-3s.

Some of the better fish breeds with higher levels of Omega-3 include (*be aware that these breeds tend to have higher levels of mercury and should be consumed in lower quantities):

• Salmon
• Sardines
• Anchovies
• Mackerel*
• Herring
• Tuna*
• Trout

Plants with a strong supply of Omega-3s include:

• Chia seeds
• Walnuts
• Flaxseed
• Soybeans
• Butternuts

Omega-6

Like Omega-3s, Omega-6s are “essential” fatty acids, so we must introduce them to our bodies through foods or supplements. Also similar to Omega-3s, these fatty acids generate multiple benefits for our general health, including:

• Improved bone health – Omega-6s can help increase bone density as well as prevent bone loss, particularly for those dealing with osteoporosis.
• Stimulate hair and skin health – these fatty acids strengthen hair and skin while promoting healthy hydration that prevents flaking and weakness.
• Stronger regulation of the metabolic process – proper Omega-6 levels support the body’s metabolism and help to counter obesity.
• Increased energy – Omega-6s are used by our bodies to produce the energy required to maintain active lifestyles. 
• Anti-inflammatory responses – when needed, Omega-6s provide anti-inflammatory benefits to reduce swelling and inflammation for faster healing.
• Pro-inflammatory stimuli – as a counter to anti-inflammatory responses, Omega-6s also generate some inflammatory reactions to help repair body systems after taxing exercises. This stimulation may be harmful over prolonged periods of time, however.

As with Omega-3s, there are multiple types of Omega-6 fatty acids. The most common are:

• Linoleic acid – this Omega-3 fatty acid helps reduce body fat mass and produces anti-inflammatory properties.
• Arachidonic acid – this long-chain fatty acid provides immune system support and provides benefits to the liver, brain, and skeletal muscle.

Where Can I Find Sources for Omega-6 Fatty Acids?

Omega-6s are generally found in nuts, seeds, and the oils that we eat or use for cooking. In fact, they are so prevalent in our western diet that a general recommendation is to reduce our Omega-6 intake while increasing our Omega-3 consumption for a healthier ratio between these two fatty acids. Sources of Omega-6s include:

• Soybean oil
• Tofu
• Sunflower seeds
• Fats and skin from chicken, turkey, pork
• Grape seed oil
• Peanuts and peanut butter
• Safflower oil
• Egg yolks
• Salad dressings
• Corn oil
• Mayonnaise
• Cottonseed oil

While Omega-6s are essential for our health, it is easy for Americans to consume too much Omega-6 in our processed foods. 

Omega-9

Unlike Omega-3s and -6s, Omega-9 fatty acids are “non-essential” fats, meaning these nutrients can be made by the body. Accordingly, we do not rely on our diet as a source of Omega-9s, but they are found in many of the foods we consume. Omega-9s are good for our systems because they:

• Promote heart health – replacing saturated fats with the monounsaturated fats found in Omega-9s can lower triglycerides and help to balance levels of cholesterol in the body.
• Assist in weight loss – again, making use of monounsaturated fats rather than saturated fats can reduce body fat and promote healthier weight levels.
• Regulate mood and behavior – Omega-9s are credited with reduced levels of anger and depression in multiple studies.
• Strengthen bone density – with healthy levels of Omega-9s, our bodies are encouraged to absorb calcium and other nutrients that support bone health.
• Provide anti-inflammatory properties – the monounsaturated fats in Omega-9s help to lower inflammation, which protects us from chronic conditions and diseases such as arthritis, heart disease, and stroke.

What are the Best Sources for Omega-9 Fatty Acids?

When we want to envision how to increase our Omega-9s consumption, it is helpful to think of the Mediterranean diet as it is generally higher in Omega-9 sources. These foods include:

• Olives and olive oil
• Eggs
• Meats – red meat and pork
• Avocados and avocado oil
• Fish – salmon, halibut, mackerel, etc.
• Peanuts and peanut oil
• Other nuts – pecans, almonds, cashews, etc.

How do I Balance All These Fatty Acids?

Generally, most people need to consider increasing the amount of Omega-3s that we consume and decreasing the level of Omega-6s in our diet. The levels by themselves are something to consider, but perhaps more important is the ratio of Omega-3s to Omega-6s in our system. 

Throughout our history, we have moved away from a natural balance between these two fatty acids in our diet. As we have moved into the modern age and rely more on processed and “fast foods,” this balance has shifted in a detrimental way.

Finding the right balance of the Omega-3s, -6s, and -9s may seem daunting, but with a little effort, it should not be too difficult. Of course, we recommend including your physician and or nutritionist as you evaluate your unique situation for the best help.

Call on Bridgepoint Clinic for More Insight and Guidance

With this increased knowledge about Omega fatty acids, you are in a better position to help yourself and determine the right balance of these nutrients for your body. Of course, there are times when we all need extra help to examine and recommend further courses of action.

If you wish to take a proactive step with one of our experts to determine the adjustments you can make for a healthier, stronger life through diet, please contact us today. We have helped countless people, just like you, who want to live life to the fullest through nutritional support. We can help you formulate a nourishment plan that provides all the benefits of the needed fatty acids as well as other important vitamins and minerals that support mental and physical health.

Contact us today to set up an initial consultation and take your first step toward greater overall well-being for you and your loved ones.

Primary Sources:

https://mindovermunch.com/blog/omega-3-6-9-fatty-acids/

https://www.livestrong.com/article/373097-the-benefits-side-effects-of-omega-3-6-and-9-fish-oils/

https://www.mountsinai.org/health-library/supplement/omega-6-fatty-acids

<<Back to Micronutrient Center