The Difference Between Omega 3, 6 and 9

Omega fatty acids—specifically omega-3, omega-6, and omega-9—all play important roles in maintaining a healthy body. These fatty acids impact everything from heart health to brain function, and each has unique benefits.

While we hear a lot about “healthy fats,” not all fats are created equal, and understanding how these omegas work can make a big difference in your overall health. Let’s look at the specific roles and advantages of omega-3, -6, and -9 and how to find the right balance of these unsaturated fatty acids.

Why You Need Omega Fatty Acids In Your Diet

To understand why omega fatty acids are so beneficial, it helps to understand the types of fats our bodies need. While certain fats support essential functions in the body, others can be harmful if consumed in excess.

Omega-3 and omega-6 essential fatty acids are both polyunsaturated fats. They’re widely considered “good” fats due to their health benefits (1). These essential fatty acids cannot be made by the body, so we need to get them from food sources or supplements. Omega-9, on the other hand, is a monounsaturated fatty acid that our bodies can produce. It’s not an essential part of our diet, but it still offers health benefits.

An imbalance in these fatty acids, such as consuming too much omega-6 compared to omega-3, can lead to inflammation, which is linked to numerous chronic health issues. For optimal health, experts recommend a diet that prioritizes omega-3 and omega-9 sources while keeping omega-6 intake moderate (2).

What is Omega-3?

Omega-3 essential fatty acids are a family of polyunsaturated fatty acids. There are three primary types of omega-3s, each with unique roles and sources: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid).

• EPA and DHA: These are the long-chain omega-3s primarily found in fatty fish like salmon, mackerel, sardines, and trout. They’re vital for every cell in the body and support a range of functions, including heart, brain, and eye health (3).
• ALA: This is a short-chain omega-3 primarily found in plant-based sources, such as flaxseed, chia seeds, and walnuts. Although ALA can be converted into EPA and DHA, the conversion rate is low, making it necessary to consume EPA and DHA directly from sources like fish or supplements.

Studies indicate that up to 95% of Americans have suboptimal omega-3 levels, which may increase the risk of cardiovascular issues and inflammation-related health problems (4).

To incorporate omega-3 fatty acids into your diet, focus on foods rich in this essential nutrient. Cold-water fatty fish like salmon, mackerel, and sardines are the best sources, providing all the members of the omega-3 family, including EPA, DHA and ALA (4).

Health Benefits of Omega-3s

Omega-3 fatty acids offer numerous benefits for overall health and play a vital role in managing inflammation, heart function, and brain health. The benefits extend far beyond these core functions, though — including skin health, eye health, and fertility.

• Heart Health: Omega-3s are widely recognized for supporting cardiovascular health, primarily due to their anti-inflammatory effects and ability to reduce blood triglyceride levels. Studies also show that regular omega-3 intake may help lower blood pressure (5). All of these are key factors in lowering the likelihood of heart disease and stroke.
• Brain Health and Cognitive Function: DHA makes up a large portion of the fatty acids in the brain. Adequate levels of DHA may reduce the risk of age-related cognitive decline and support overall mental clarity and memory (6). Some research also suggests omega-3s may help protect against conditions such as Alzheimer’s disease and other forms of dementia.
• Joint Health and Inflammation: Omega-3s can also provide relief for people with inflammatory joint conditions, like rheumatoid arthritis. By helping to reduce joint stiffness and pain, omega-3s may lessen reliance on pain medications and improve mobility (5).

What is Omega-6?

Like omega-3s, omega-6 represents a family of essential polyunsaturated fatty acids. Key omega-6 fatty acids include linoleic acid (LA), gamma-linolenic acid (GLA), dihomo-gamma-linolenic acid (DGLA), and arachidonic acid (AA).

Omega-6 fatty acids are common in vegetable oils, nuts, and seeds. For example, linoleic acid is found in high amounts in soybean, corn, and sunflower oils—often used in processed foods. On the other hand, GLA, a more beneficial type of omega-6, is less common in standard diets but can be found in evening primrose, blackcurrant, and borage oils (6).

Omega-6’s Role in the Body

Traditionally, omega-6s are seen as the counterpart to omega-3s. In a simple framework, omega-6s are known to increase the production of inflammation in the body (7), while omega-3s reduce it.

While this view is partly accurate — arachidonic acid, for example, can increase inflammation — recent research has revealed a more complex picture. Certain omega-6s, like GLA and DGLA, can help balance inflammation in the body and may even possess anti-cancer properties (8). Furthermore, some types of omega-6s, like GLA may have anti-inflammatory effects.

Omega-6 to Omega-3 Ratio

Many people’s diets today include high levels of omega-6s due to the prevalence of refined vegetable oils in all the processed foods we eat. This shift has led to a massive omega-6 to omega-3 imbalance.

In the United States, people consume on average 20 times more omega-6 than omega-3 (9). Excessive omega-6 intake, particularly from processed, oxidized oils, has been linked to increased inflammation and a higher risk of chronic diseases.

Omega-6 fats are not inherently harmful—it’s the overabundance that can lead to health issues (10). A balanced diet should prioritize whole foods and beneficial omega-6s like GLA while limiting processed oils.

What is Omega-9?

Omega-9 fatty acids are a group of monounsaturated fatty acids, with oleic acid being the most common and best studied. Unlike omega-3 and omega-6 fatty acids, omega-9s are not essential fats, meaning our bodies can produce them on their own. However, incorporating additional omega-9-rich foods into our diet may still offer a range of health benefits, like reducing inflammation (11) and supporting heart health.

Omega-9 fats are found in olive oil, avocados, and certain nuts like almonds and cashews. Olive oil, a staple in the Mediterranean diet, contains around 70-80% oleic acid (12), which is linked to many of its health-promoting properties.

Health Benefits of Omega-9

Omega-9s are known for their role in reducing inflammation and supporting heart health. Like EPA and DHA, oleic acid has been shown to help regulate inflammation by influencing cell membrane fluidity, receptor function, and cell signaling pathways. Some studies suggest that oleic acid may even help protect against certain cancers by affecting the behavior of cancer cells.

While omega-9s are beneficial, the available research on their health effects is mostly observational. More clinical studies are needed to fully understand their potential. “In general, reports on the anti-inflammatory and anti-cancer actions of omega-9 FAs, other than oleic acid, are quite scarce, especially for the clinical studies (13).”

Balancing Omega-3, Omega-6, and Omega-9 in Your Diet

To support overall health, you need to maintain a proper balance between these three omega fatty acids in your diet, especially omega-3 and omega-6. While both are necessary, omega-6 is abundant in our diets these days, which leads to an imbalance that can promote inflammation and related health concerns.

For optimal health, omega-6 intake should not greatly overshadow omega-3. Historically, humans consumed these fatty acids at a roughly 1:1 ratio. Today, due to the prevalence of omega-6-rich seed oils like soy and corn, the typical ratio is closer to 20:1 in Western diets. This significant imbalance is associated with increased risks of inflammation, heart disease, and other chronic conditions (14). An ideal dietary goal is to aim for a more balanced ratio—around 2:1 or even 1:1 omega-6 to omega-3.

Obesity Prevention and Weight Management

Research also suggests that an imbalanced omega-6 to omega-3 ratio may play a role in obesity development (15).

Omega-6 fatty acids can stimulate the production of compounds that increase fat storage and promote inflammation, which may contribute to weight gain. Omega-3s, however, have been shown to improve fat metabolism and insulin sensitivity, making a balanced intake even more beneficial for weight management and reducing obesity risk.

Should You Take Fish Oil Supplements to Increase Omega Fatty Acids?

For most Americans, omega-3 supplementation can be a practical way to address dietary deficiencies. Omega-3s, specifically DHA and EPA, are vital for heart, brain, and inflammatory health, yet can be difficult to obtain from diet alone. When choosing an omega-3 supplement, check the label to ensure you’d get an adequate dose of EPA and DHA per serving.

Omega-6 is widely available in most diets. Given its prevalence in processed foods, there’s generally no need to add more omega-6 through supplements. Instead, focus on choosing high-quality, whole-food sources of omega-6, such as nuts and seeds, rather than heavily processed vegetable oils.

As for omega-9, our bodies can produce it naturally, so it isn’t considered an essential nutrient. However, if you want to incorporate more omega-9 into your diet, enjoying high-quality olive oil can be an excellent choice, thanks to its oleic acid content.

Omega-3 fish oil supplements may be especially helpful for those who:

• Don’t eat fish at least twice a week, as recommended by the American Heart Association
• Follow a vegetarian or vegan diet
• Experience chronic inflammatory issues, such as skin problems or joint pain

Incorporating omega-3 supplements can offer a balanced approach to support optimal health, especially when paired with mindful choices about omega-6 and omega-9 sources.