Omega 3-6-9 Fatty Acids: What’s The Difference?

Overview of Omega 3 6 9 Fatty Acids

In order to differentiate the fatty acids, we will define all of them first.

• Omega 3 fatty acids are essential for our body and maintaining a proper metabolism. However, we are not able to produce Omega-3 and that is why it is important to include it in our diet.
• Omega 6 fatty acids are anti-inflammatory fatty acids that are also crucial to maintaining the normal metabolism and our body’s functions.
• Omega 9 fatty acids aren’t crucial to our body because we are able to create it (in smaller amounts). This fatty acid is the most abundant one in our body.

The primary difference between these fatty acids is in their type, Omega-3 and Omega-6 are polyunsaturated, while Omega-9 is monounsaturated. Then, we can define them by their importance in our body.

Even though Omega-9 is the most common fatty acid in our body, it is not as crucial as Omega-3 and Omega-6 because our body is able to produce it, while the only way to have Omega-3 and Omega-6 in our organism is by taking them in our diet or via supplements.

Another difference is in their effects on our body. Omega-9 has no recorded serious side effects on our body, while high doses of Omega-3 can cause gas, diarrhea, and bleeding ^[1]. Side effects of Omega-6 include cough, bleeding, or coughing up blood, irregular heartbeat and rash on the skin.

The Difference Between Omega 3-6-9

To explain about the difference between Omega-3, 6, and 9, Dr. Edmond Hakimi, Internal Medicine physician says that these are all fats called polyunsaturated fatty acids. Our body needs them, meaning one must get them from food. Omega-3s help calm inflammation in our body. They are found in fish like salmon, walnuts, and flax seed. Omega-6s can raise inflammation. They’re in vegetable oils like corn and soybean oil. Omega-9s balance omega-3s and 6s. They are found in olive oil and avocados.

The Difference Between Omega 3-6-9

Omega-3

Omega-3 fatty acids are also known as polyunsaturated fats. It’s an essential fatty acid with a double bond at the third atom of carbon from the end of the carbon chain. There are many types of omega-3 fats, which differ based on their chemical shape and size. Here are the three most common:

• ALA – alpha-lionelic acid
• EPA – eicosapentaeonic acid
• DHA – docosahexaeonic acid

Sources of omega-3 fatty acids include Oils like soybean, canola, and flax. Nutslike walnuts. Fish like tuna, salmon, trout, herring, and mackerel. Other include Omega-3 eggs, algae.

As we also highlighted in our Optima Omega-3 + article, the health benefits of Omega-3 fatty acids include brain development, heart health, mood regulation, cognition improvement, cholesterol management, reduced risk of chronic diseases, decreased risk of cancer, and prevention of Alzheimer’s disease.

Omega-6

Omega-6 fatty acids are also known as polyunsaturated fats. It’s an Anti-inflammatory fatty acid with carbon double bond on the n-6 place, sixth bond from the methyl end. There are different types of omega-6 fatty acids. Some of them are:

• LA – lionelic acid
• AA – Archidonic acid.

Sources of omega-6 fatty acids include Oils like corn, olive, canola, peanut, safflower, soybean, sunflower. Nuts like almonds, hazelnuts, cashews, peanuts, pecans, pistachios, walnuts. Other include eggs.

Health Benefits of Omega-6 Fatty Acids are Heart health, cholesterol.

Omega-9

Omega-9 fatty acids are also known as monounsaturated fats. It’s an Fatty acid with a double carbon-carbon bond on the n-9 position from the methyl end. There are different types of omega-9 fatty acids. Some of them are:

• Oleic acid
• Mead acid
• Erucic acid
• Nervonic acid
• Elaidic acid
• Gondoic acid

Sources of omega-9 fatty acids include Oils like canola, olive, peanut oil, safflower, sunflower, chia seed oil, sesame oil. Nuts like walnuts, almonds, cashews, macadamias, peanuts, pecans, pistachios, hazelnuts. Other include avocado, eggs, peanut butter.

Health Benefits of Omega-6 Fatty Acids are Cholesterol, heart health, blood sugar control, no constipation, helps with allergies, anxiety, asthma, diabetes, arthritis, blood pressure, skin disorders, and muscular diseases.

Should I Take An Omega 3 6 9 Supplements?

It is not necessary to take an omega-3-6-9 supplement as omega-3 and omega-6 fatty acids are both essential and must be obtained from dietary sources.

Because omega-9 fatty acids are not essential, and our bodies can produce them naturally, there is no need to supplement with an omega-3-6-9 product.

However, if you are unable to get enough omega-3 and omega-6 fatty acids from your diet, then taking an omega 3 6 9 supplement may be beneficial^[2].

It is always important to consult with your doctor before taking any supplement.

Omega 3 6 9 Fatty Acids – Conclusion

Omega-3, Omega-6, and Omega-9 fatty acids have different purposes, the latter one represents a different type of fatty acids but they all need one another in order to work properly.

For a normal level of Omega-9 fatty acid, there has to be a normal level of Omega-3 and Omega-6 fatty acids, as well, or our body wouldn’t be able to produce it.

The main difference between the above mentioned fatty acids is in the type (polyunsaturated or monounsaturated), but the one thing is common – they are all beneficial and highly important for our body’s development.

2 Sources

We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.

[1] Omega-3 Fatty Acids: https://www.ncbi.nlm.nih.gov/books/NBK564314/
[2] Boone KM, Klebanoff MA, Rogers LK, Rausch J, Coury DL, Keim SA. Effects of Omega-3-6-9 fatty acid supplementation on behavior and sleep in preterm toddlers with autism symptomatology: Secondary analysis of a randomized clinical trial. Early Hum Dev. 2022 Jun;169:105588. doi: 10.1016/j.earlhumdev.2022.105588. Epub 2022 May 19. PMID: 35644107; PMCID: PMC9516351.

Sam Kramer, MS, RD, CSSGB, LDN, CISSN

Sam Kramer is a Registered Dietitian, Licensed Dietitian Nutritionist, Six Sigma Green Belt Certified, and Certified Sports Nutritionis Read Full Bio