What Are Omega 3, 6 and 9 Fatty Acids? Benefits, Differences and Risks

Omega fatty acids are essential components of a healthy diet. Each has different importance and benefits for the body.

This article covers omega 3, 6 and 9 fatty acids'

• benefits,
• food sources and
• information about supplements.

Fats serve as both an energy source and cellular building blocks. They also help absorb vitamins A, D, E and K. Fat consumption is necessary for normal growth and a balanced diet. Of our diet, 3 parts should include 1 part fat. We recommend an average of 76 gr/gün for women and 100 gr/gün for men.

Foods contain the fatty acids composing fats in varying proportions. There are 3 main fatty acid types: saturated and unsaturated (divided by degree of saturation into monounsaturated and polyunsaturated as the two groups).

The figure below shows fatty acid types:

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are unsaturated fats the body cannot produce. They are not a single fatty acid but have many types.

Because the human body cannot produce omega-3s, they are called essential fats meaning they must be obtained through diet rather than made by the body. The World Health Organization (WHO) recommends fatty fish rich in the omega-3 types EPA and DHA at least 2 times weekly. They benefit heart, brain and metabolic function.

Many omega-3 types exist; the three most common are:

• Eicosapentaenoic acid (EPA): This fatty acid has 20 carbon atoms, and its particularly notable property is inflammation (inflammation) reduction through the release of chemicals called eicosanoids that help reduce it. EPA may also help reduce mild depression symptoms.
• Docosahexaenoic acid (DHA): A 22-carbon fatty acid accounting for approximately 8 percent of brain weight. It therefore matters for normal brain development and function.
• Alpha-linolenic acid (ALA): This 18-carbon fatty acid is important because it can convert to EPA and DHA, although inefficiently. The body primarily uses ALA for energy.

Which Foods Are Rich in Omega-3 Fatty Acids?

• Fatty fish are the best source of EPA and DHA omega-3s.
• These omega-3s can also come from other marine products such as algal oils.
• ALA mainly comes from nuts and seeds.

How Much Omega 3 Should Be Consumed Daily?

According to the US Institute of Medicine's Food and Nutrition Board, daily omega-3 intake should be 1.6 grams for men and 1.1 grams for women.

Per serving (100 grams), the following foods contain these amounts and types of omega-3:

• Salmon: 4.0 grams EPA and DHA
• Mackerel: 3.0 grams EPA and DHA
• Sardines: 2.2 grams EPA and DHA
• Anchovies: 1.0 grams EPA and DHA
• Chia seeds: 4.9 grams ALA
• Walnuts: 2.5 grams ALA
• Flaxseed: 2.3 grams ALA

What Are the Benefits of Omega 3 Fatty Acids?

• Heart health: Omega-3 fatty acids are known to increase HDL (good) cholesterol levels. They regulate triglycerides and blood pressure and may reduce arterial plaque formation (arterial hardening).
• Mental health: Adequate omega-3 intake may reduce depression, schizophrenia and bipolar symptoms and psychotic disorder risk (you may be interested: the relationship between depression and nutrition)
• Weight control: Omega-3 fats play an important role in weight management.
• Fatty liver: Dietary omega-3 consumption may help reduce nonalcoholic fatty liver as a condition.
• Infant brain development: Omega-3s are extremely important for infant brain development.
• Fighting inflammation: Omega-3 fats are anti-inflammatory; studies indicate they reduce inflammation that triggers a range of chronic diseases.
• Dementia: People eating fish rich in omega-3 experience less brain function decline in old age. It helps improve memory in older people.
• Bone health: People with higher omega-3 intake and blood levels tend to have better bone mineral density.
• Asthma: Although omega-3's asthma-preventive effect is unclear, it helps reduce asthma complaints, particularly at younger ages.

- Related topic: Why Should Children Eat Fish for Healthy Future Generations?

Unfortunately, fast food, highly processed foods and fried foods characterize the Western diet, which lacks sufficient omega-3. It increases chronic disease risks, including obesity, diabetes, cancer and heart disease.

What Are Omega-6 Fatty Acids?

Like omega-3, omega-6 fatty acids are polyunsaturated unsaturated fatty acids.

Omega-6 fatty acids are important and essential, meaning they can only come from food. They are primarily used for energy as fuel. The most common omega-6 fat, like arachidonic acid (ARA), is linoleic acidas a form.

Like EPA, ARA produces eicosanoids. However, its eicosanoids are more inflammatory: unlike omega-3s, they increase rather than reduce inflammation.

Salmon, seeds, corn oil and sunflower oil contain substantial omega-6 fatty acids.

According to the US Institute of Medicine's Food and Nutrition Board, adults aged 19-50 should consume daily omega-6 of 17 grams for men and 12 grams for women.

The Western diet contains far more omega-6 than needed!

The recommended dietary omega-6 to omega-3 ratio is 4:1 or less, while Western diets range from 10:1 to 50:1.

Omega-6 intake should be sufficient, but given this imbalance, most people worldwide should aim to reduce omega-6 consumption.

However, some omega-6 fatty acids have shown benefits in treating chronic disease symptoms (complaints).

• Gamma-linolenic acid (GLA): An omega-6 fatty acid in oils such as evening primrose and borage oil. Most converts after consumption into another fatty acid, dihomo-gamma-linolenic acid (DGLA).
  One study showed high-dose GLA supplements could reduce some rheumatoid arthritis (inflammatory rheumatism) symptoms.
• Conjugated linoleic acid (CLA): Another omega-6 form with some health benefits. A large study, for example, found daily 3.2 grams of CLA supplements reduced body fat percentage in humans.

Per serving (100 grams), the following foods contain these amounts of omega-6:

• Soybean oil: 50 grams
• Corn oil: 49 grams
• Mayonnaise: 39 grams
• Walnuts: 37 grams
• Sunflower seeds: 34 grams
• Almonds: 12 grams
• Cashews: 8 grams

As shown, enough omega-6 is easily obtained through diet.

What Are Omega-9 Fatty Acids?

Omega-9s are monounsaturated unsaturated fatty acids. Oleic acid is the most common omega-9 fatty acid.

The body can produce omega-9s, so they are not essential. In fact, omega-9 fats are the most abundant fatty acid type in most body cells.

A large study found diets high in monounsaturated fats could reduce plasma triglycerides by %19 and very-low-density lipoprotein (VLDL) cholesterol by %22 in diabetic patients.

By paying attention to diet and food choices, you can easily obtain enough omega 3, 6 and 9. However, their balance matters. Western diets contain far more omega-6 than needed and insufficient omega-3.

Should I Take Omega-3, 6 or 9 Supplements?

Combined omega-3-6-9 supplements generally contain these fatty acids at a 2:1:1 ratio, respectively. But most people already consume excessive omega-6, and the body makes omega-9, so there is no general need to supplement these fats. Omega-3 occurs naturally in many foods. Therefore, paying attention to dietary omega 3, 6 and 9 balance is better than taking supplements.

For this balanced diet, plan at least two fish servings weekly and olive oil in salads, appetizers and cooking. Reduce omega-6 by limiting other vegetable oils and foods fried in refined vegetable oils.

If an omega supplement is absolutely necessary, choose the highest omega-3 content, ideally more than 0,3 grams per serving. Remember omega fatty acids are sensitive to heat and light.

• Related topic: The Latest on Vitamin D and Omega-3 Supplements!

How Are Omega Fatty Acids Related to Cancer?

Many online, broadcast and print reports claim omega fatty acids protect against cancer, particularly omega-3s. This is also among the most researched topics in cancer and nutrition science. Yet no evidence has shown omega-3s or other omega fats protect people against any cancer. Indeed, a study published in 2017 involving 35 thousand men found high blood omega-3 associated with a %43 increase in prostate cancer risk. This caused a major stir because many expected the opposite.

Omega-3s have long been thought beneficial because of their anti-inflammatory properties. Inflammation contributes to some cancers' development and growth. However, omega-3s also affect DNA , which is central to cancer development. Why high omega-3 levels increased prostate cancer risk in this study is unclear. Researchers say more work is needed. This example reinforces our recommendation against omega supplements unless blood tests demonstrate a deficiency.

In conclusion, adequate, balanced omega intake is possible through diet. If tests show levels below the ideal range, your dietitian or doctor may recommend an appropriate supplement. 

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