Omega 3-6-9

Omega-3, -6 and -9
Fats in our food are made up of fatty acid chains, which consist of carbon and hydrogen atoms
linked together. There are two major types of fatty acids that we eat: saturated and unsaturated.
Since dietary fats are a complex topic, we’ll save saturated fats and trans fat (which is technically
unsaturated fat) for another day.
Unsaturated fatty acids all have at least one double bond linkage between carbon atoms. These
double bonds cause them to bend. This double bond limits the number of hydrogen atoms that
can bind to the carbon atoms, so the molecule is not as saturated with hydrogen atoms. Thus, it’s
considered “unsaturated.”
Unsaturated fatty acids that have one double bond are called monounsaturated fatty acids
(MUFAs).
Unsaturated fatty acids with more than one double bond are called polyunsaturated fatty acids
(PUFAs).
Within the unsaturated fats are where we find the omega. Omega-3 and omega-6 fatty acids are
PUFAs and omega-9 fatty acids are usually MUFAs.
The omega numbers simply reference how many carbons away from the methyl end of the fatty
acid chain that the first carbon-carbon double bond appears. If the double bond is three carbons
away, it’s called an omega-3 fatty acid. If it’s six or nine away, it’s called an omega-6 or omega-
9 fatty acid, respectively.
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Omega-3 is known for its benefit to heart health and comes in both plant and animal forms.
Alpha-linolenic acid (ALA) is a plant form of omega-3. It’s found in flaxseed, chia seed,
walnuts, and canola and soybean oils. ALA is important because it can only be obtained in the
diet. Our bodies can’t make ALA, which makes it an essential fatty acid.
Omega-3 also include eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA).
Eicosapentaenoic Acid (EPA): This fatty acid helps reduce inflammation and improves mood by
producing chemicals called eicosanoids.
Docosahexaenoic Acid (DHA): A fatty acid that is crucial for normal brain function and
development. It makes up to 8% of brain weight.
Alpha-linolenic Acid (ALA): The body mainly uses this 18-carbon fatty acid for energy.
EPA and DHA are the marine forms of omega-3, commonly found in cold-water fatty fish like
salmon, herring, sardines, and mackerel. These fatty acids can be made from ALA in the body,
but the conversion rate isn’t adequate. Because of this and the fact that EPA and DHA are
strongly correlated with cardiovascular disease prevention, getting EPA and DHA pre-formed is
recommended. Therefore, eating at least 8 ounces of seafood each week is recommended.
Studies have emphasized the role of omega-3 in brain plasticity and controlling
neuroinflammation, thus reducing cognitive disturbances and preventing stress, anxiety, and
depression.
The amounts and types of omega in one serving of the following foods:
 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
 flaxseeds: 2.3 grams ALA
Omega-6 fatty acids include arachidonic and linoleic acid. Sources of linoleic acid include
vegetable oils, nuts, and seeds; arachidonic acid is found in meat and eggs. Along with the
omega-3 ALA, linoleic acid is the other essential fatty acid.
The body uses omega-6 to make fatty acids which keep the skin in good condition. A dietary
deficiency in linoleic acid increases the permeability of the skin and alters its properties. This
results in dry, inflexible, fragile skin.
The amounts and types of omega-6 in one serving of the following foods:
 soybean oil: 50 grams
 corn oil: 49 grams
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 mayonnaise: 39 grams
 walnuts: 37 grams
 sunflower seeds: 34 grams
 almonds: 12 grams
 cashew nuts: 8 grams
Omega-9 fatty acids are oleic acids that are usually monounsaturated and can be made in the
body, making them nonessential fatty acids. The top sources of omega-9 in our diets are canola
and olive oils, and almonds.
Omega-9 fatty acids have complementary beneficial effects to omega-3 and -6 on levels of
(HDL) cholesterol, hypertension, and insulin sensitivity. Omega-9 consumption also has a
preventive effect against metabolic syndrome.
The amounts and types of omega-9 in one serving of the following foods:
 olive oil: 83 grams
 cashew nut oil: 73 grams
 almond oil: 70 grams
 avocado oil: 60 grams
 peanut oil: 47 grams
 almonds: 30 grams
 cashews: 24 grams
 walnuts: 9 grams
Triple Omega 3-6-9 features a balanced blend of beneficial fatty acids derived from fish, flax,
and borage oils to help reduce the risk of coronary heart disease.
The three Omega fatty acids have their own individual benefits:
Omega 3:
 Forms a vital part of cell membranes
 Supports mental health
 Improves heart health
 Supports healthy weight management
 Shown to reduce inflammation
 Supports infant brain development
 Promotes brain health
Omega 6:
 Shown to reduce nerve pain
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 Supports bone health
 Shown to decrease blood pressure
 Shown to lower heart disease risk
 Shown to help alleviate symptoms of rheumatoid arthritis\
Omega 9:
 Shown to reduce cardiovascular disease risk
 Acts as a substitute in case of low levels of Omega 3 and 6.
Increased intake of Omega 3,6,9 fatty acids during pregnancy has been associated with decreased
maternal depression, reduced rates of preterm birth, and reduced allergies and asthma in children.
In adults, greater consumption of these fatty acids has been associated with cardio-protective
effects.
Omega-3 6 9 supplements encompass the benefits provided by all individual fatty acids and
provide a balanced amount of all three acids. These supplements can help maintain healthy
cholesterol levels, keep skin healthy, improve mood, enhance brain function, maintain
cardiovascular health and support healthy growth and development.
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