- 22 September 2023
The Omega Trio: Unveiling the Power of 3, 6, and 9
Unlocking Omega: Understanding the Functions and Benefits
You may have heard about the benefits of eating foods rich in omega-3, 6, and 9 to keep your body strong and healthy. These fatty acids have the potential to support your heart and brain health, alleviate joint discomfort, and reduce inflammation.
However, it is critical to understand what these fatty acids are and what roles they play in the body.
Is it necessary to incorporate them into your diet, and if so, how much can you eat?
This article will share insights into these essential fatty acids, their health benefits, dietary sources, and the recommended daily intake for optimal well-being.
Omega-3 are important for cardiovascular health, brain function, and metabolism. On the other hand, omega-6 fats supply your body with energy, but it is important to prioritize a higher intake of omega-3s compared to omega-6s. Omega-9, classified as a non-essential fat, is something our body can produce itself.
Omega | 3 | 6 | 9 |
Examples | EPA, DHA, ALA | LA, GLA,AA | Oleic acid, Erucic acid… |
Benefits | Good for Cardiovascular health ↑HDL (good) ↓TG levels (↓ risk of stroke) ↓ blood pressure & heart rate | Stimulate skin and hair growth Support bone health Maintain the reproductive system Regulate metabolism | Reduce the risk of heart disease ↓inflammation Improve blood sugar control |
Food Sources | Salmon, Mackerel, Sardines, Tuna, Herring, Hemp seed, Flaxseed, Chia Seed, Walnuts, Edamame | Safflower oil, sunflower oil, corn oil, soybean oil sunflower seeds, pumpkin seeds, walnuts | Body can produce itself (non-essential) Olive oil, cashew, almond, avocado and peanut |
Deficiency | Rough/scaly skin, itchy rash | Dry skin, eczema, brittle nails | Eczema, skin eruptions |
Recommended Intake | ⩽ 5 g/day of EPA and DHA combined from dietary supplements. | 5% to 10% of your daily calories from omega-6 fats. | 25g for women and 30g for men. |
Omega 3
- EPA (eicosapentaenoic acid). EPA is a “marine omega-3” because it’s found in fish.
- DHA (docosahexaenoic acid). DHA is also a marine omega-3 found in fish.
- ALA (alpha-linolenic acid). ALA is the form of omega-3 found in plants.
Omega 6
- Linoleic acid (LA)
- Gamma-linolenic acid (GLA) can help to reduce inflammation. It is found in several plant-based oils, including evening primrose oil (EPO), borage oil, and black currant seed oil. It can also be found in spirulina, a type of blue-green algae.
- Arachidonic acid (AA)
*Adequate levels of specific nutrients such as magnesium, zinc, and vitamins C, B3, and B6 play a beneficial role in facilitating the transformation of GLA into DGLA.
How to choose a Omega 3 supplement
Fish oil is available in both natural and processed forms, and the processing method can affect the composition of the fatty acids. This is significant because certain forms are absorbed more effectively than others.
Omega-3 fatty acids are found in whole fish as free fatty acids, phospholipids, and triglycerides.
Traditional fish oils primarily contain omega-3 fatty acids in the form of triglycerides
Food chemists frequently convert triglycerides into ethyl esters during the refining process of fish oils. This conversion enables the concentration of DHA and EPA in the oil to be adjusted. The ethyl esters in processed fish oils can be converted back into triglycerides, which are known as reformed triglycerides.
All of these forms offer health benefits, but research suggests that the absorption of omega-3 from ethyl esters is not as efficient as from other forms, although some studies propose that they are equally well absorbed.
(1) Natural Fish Oil
The oil derived from the tissues of oily fish, primarily in the form of triglycerides, is the closest representation to real fish. Natural fish oil contains various essential nutrients. The content of omega-3 fatty acids, including EPA and DHA, in fish oil typically ranges from 18% to 31%, although the exact amount may differ among different fish species.
Natural fish oil is rich in vitamins A and D. Common sources of natural fish oil include salmon, sardines, herring, and cod liver. These oils are available in the form of capsules or liquid.
(2) Processed Fish Oil
Processed fish oil undergoes purification and/or concentration, and it is available in the forms of ethyl esters or triglycerides. Purification of the oil eliminates contaminants like mercury and PCBs, while concentration can enhance the levels of EPA and DHA.
In fact, certain oils may contain a high concentration of pure EPA and/or DHA, ranging from 50% to 90%. Processed fish oils dominate the fish oil market due to their affordability, convenience and the popularity of capsule forms among consumers.
When in the form of ethyl esters, processed fish oil is not absorbed as effectively by the body compared to natural fish oil. Ethyl esters are also more susceptible to oxidation and becoming rancid than triglycerides.
However, some manufacturers further process the oil to convert it back into a synthetic triglyceride form, which is well-absorbed. These oils, known as reformed (or re-esterified) triglycerides, are the more expensive fish oil supplements and constitute a smaller portion of the market.
What to Look for When Buying Supplements
When purchasing supplements, take the time to thoroughly read the label of the omega-3 supplement and it is important to consider the following factors:
Carefully read the label.
Take the time to thoroughly read the label of the omega-3 supplement.
- Type of omega-3. Ensure that the supplement contains EPA and DHA, as these are the essential omega-3 fatty acids.
- Amount of omega-3. Pay attention to the actual amount of EPA and DHA present in the supplement, rather than just the total fish oil quantity stated on the front of the package.
- Form of omega-3. Opt for supplements that contain omega-3 in forms such as FFA (free fatty acids), TG (triglycerides), rTG (reformed triglycerides), or PLs (phospholipids), as these forms are better absorbed by the body compared to EE (ethyl esters).
- Purity and authenticity. Look for supplements that have either the GOED standard for purity or a third-party seal, indicating that they have undergone testing to ensure safety and accurate labelling. It is important to be free of heavy metal contaminants as well.
- Freshness. Omega-3 supplements can become rancid over time, which affects their potency and may cause a foul smell. Check the expiration date, smell the product, and consider if it contains antioxidants like vitamin E to maintain freshness.
- Sustainability. Choose fish oil supplements that have been certified by reputable organizations such as the MSC (Marine Stewardship Council) or the Environmental Defense Fund, as this indicates sustainable sourcing. Opt for fish species with short lifespans, as they tend to be more sustainable options.
Finding the Best Omega-3 supplement
When considering omega-3 supplements, fish oil supplement is generally a suitable choice for most individuals seeking to enhance their well-being.
However, it is important to note that natural fish oil typically contains no more than 30% EPA and DHA, with the remaining 70% consisting of other fats.
Alternatively, you can opt for supplements that offer a higher concentration of omega-3s, with EPA and DHA levels reaching up to 90%. To achieve optimal outcomes, look for brands that provide omega-3s in the form of free fatty acids, although triglycerides or phospholipids are also beneficial.
Omega-3, omega-6, and omega-9 fatty acids each have their own unique benefits. Optimise your dietary choices and achieve a balanced intake of these essential fatty acids. It can help to improve overall health, supporting vital functions within the body.
A general guideline often suggested is to aim for a ratio of omega-6 to omega-3 fatty acids that ranges from 2:1 to 4:1. This means consuming two to four times more omega-6s than omega-3s. However, it’s important to note that individual needs may vary, and certain health conditions may require specific ratios or adjustments in omega-3 and omega-6 intake. Don’t hesitate to contact us for more health information and details.
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