You may have heard that Omega 3 fats are heathy and good for you whilst and Omega 6 fats are less optimal and need to be minimized. In reality, it is a little more nuanced than that.

In the world of omega fats, the emphasis is on balancing your fatty acid ratio rather than condemning omega-6 fatty acids altogether.

Omega-3 Fatty Acids

Omega-3 fats are essential fatty acids. That mostly means that your body can’t produce them on its own. Therefore, you need to get this type of fat from dietary sources. They are one of two major classes of polyunsaturated fatty acids (PUFAS). The other being Omega-6s. 

The saturation, or unsaturation, of a fat comes from the number of hydrogen atoms attached to the carbon along the fatty acid chain. These areas of unsaturation create double bonds in the fatty acid chain. When a fat has one double bond, it’s considered mono-unsaturated, when there are two or more they are poly-unsaturated.

If there are no double bonds, meaning the fatty acid chain is entirely saturated — you have a saturated fat.

The “omega” distinguishes where on the fatty acid chain the final double bond occurs. In the case of omega-3 fatty acids that final double bond occurs three carbons from the end of the chain. 

There are three main types of omega-3 fatty acids, which all have their own unique functions in your body.

EPA (Eicosapentaenoic Acid) 

EPA contains 20 carbons and can be found most abundantly in fish and fish oils. The original source of EPA (as well as DHA), is microalgae. Fish consume the algae and become rich in these fatty acids. 

DHA (Docosahexaenoic Acid)

DHA contains 22 carbons and, similarly to EPA, is found mainly in fish and fish oils. DHA is particularly essential for brain health and development.

ALA (Alpha-linolenic Acid)

ALA contains 18 carbons and is found mainly in plant oils such as flaxseed, soybean and canola oils. ALA can serve as a precursor to both DHA and EPA but the conversion in the liver is quite inefficient. You would need to consume significantly more plant-based ALA if you want to get your necessary daily intake of omega-3 fatty acid.

Importance of Omega 3’s

Omega-3s, play a number of critical roles in your body, including: 

Anti-Inflammatory

One of the most well-known benefits of omega-3 fatty acids is their impact on inflammation. With inflammation being the root cause of many chronic diseases, omega-3s can support to your immune system significantly.

Heart Health

Omega-3s seem to have a positive impact on blood lipids by decreasing total triglycerides. Studies conducted have found modest, if any reductions in total cholesterol, but support the idea that omega-3s may change the structure of cholesterol to be a less inflammatory form and thus lower cardiac incident risk.

Furthermore, dietary EPA and DHA are associated with lowered blood pressure which is a key factor in the progression of heart disease.

Brain Health

Omega-3s are great for your brain food. The ratio of omega-3 to omega-6 in your blood can even be a predictor of depression. Omega-3s have also been studied for their positive effects on psychiatric conditions like schizophrenia, and bipolar disorder.

Omega-3s (especially DHA) are essential for the growth and development of your brain. Animal studies show that inadequate intake of omega-3s during growth and development can result in a deficit in brain development and neurotransmitter function.

Omega-6 Fatty Acids

Omega-6 fatty acids are another type of polyunsaturated fat.

While both omega-3 and omega-6 are PUFAs, omega-6 has its final double bond on the 6th to last carbon, thus the name omega-6. Omega-6 fats are also considered essential, so they need to be consumed in the diet. 

Luckily (or not), there is little problem finding omega-6s in the standard Western diet. The ratio of omega-6 to omega-3 is almost 15 times greater. 

There are three main types of omega-6 fats:

AA (Arachidonic Acid)

AA is found mainly in animals and fish oils. This fatty acid produces immune chemicals called eicosanoids, which can turn on the inflammatory response in your body. While omega-6s are sometimes frowned upon do their involvement in the inflammatory process, it is important to understand the essential role of inflammation in your body.

When your immune system gets triggered, inflammation is a natural response to help protect the cells and tissues from infection or other insults. Inflammation is only an issue when the initial assault is not dealt with effectively, and the inflammatory feedback loop continues without end.

LA (Linoleic Acid)

LA is found mainly in vegetable oils, including corn, evening primrose seed, safflower, and soybean oils. LA is the least well-understood of all Omega 6 fats. Some sources report that LA can help prevent cardiovascular disease, while others suggest that it may cause cancer.

One known benefit of LA is that it produces another type of omega-6 called GLA.

GLA (Gamma-Linolenic Acid)

GLA is found in evening primrose seed, borage, and black currant seed oils. This type of fat is not found abundantly in nature but it can be produced from LA in your body. 

GLA is further metabolized in your body into DGLA, which can produce anti-inflammatory chemicals to help balance inflammation in your body. GLA also plays a role in immune function and can assist induce apoptosis  — cell death.

Importance of Omega 6’s

Breast Cancer

GLA may have anti-estrogenic effects which can support in the fight against breast cancer.

Rheumatoid Arthritis( RA)

GLA may assist in reducing inflammation and symptoms of RA.

Heart Disease

Much like their omega-3 counterparts, GLA seems to have a positive effect on several markers or heart disease. 

Omega-9 Fatty Acids

Omega-9 fatty acids, also known as monounsaturated fatty acid(MUFAs), differ from omega-3 and omega-6 in that they only have one (mono) double bond. Their double bond is located at the 9th to last carbon on the chain.

These types of fats are not considered essential, as your body can produce them internally. 

The most common and most well-studied type of MUFA is oleic acid, which has a number of health benefits attached to it. 

Importance of Omega 9’s

Insulin Sensitivity

Research shows that increasing dietary monounsaturated fat while decreasing saturated fat may have a beneficial effect on insulin sensitivity. For diabetics, increasing insulin sensitivity could be the difference between needing medication, or managing through diet alone.

Cholesterol

Complex carbohydrates that are rich in fiber are often recommended for lowering serum cholesterol. MUFAs may offer an even more effective option for bringing cholesterol levels down. 

Studies reveal that while diets rich in both MUFAs and complex carbohydrates seem to lower serum cholesterol levels, MUFA rich diets also raise HDL cholesterol and lower serum triglycerides. Complex carbohydrates appear to increase serum triglycerides.

Blood Pressure

High blood pressure is one of the key contributors to heart disease. 

In one study,  23 hypertensive patients a diet high in either MUFAs (from olive oil)or PUFAs (from safflower oil)  for six months. At the end of the six months, those consuming olive oil were able to reduce medication and eight of them came off meds completely.

Obesity

Cultures living in the Mediterranean have superior health markers compared to the standard North Americans. One of the foods that gets most touted for the health benefits of the Mediterranean diet is olive oil. 

Olive is particularly high in MUFAs, and specifically oleic acid. 

When comparing different fat sources and obesity, the World Health Organization reports that a diet high in MUFA is the best predictor for low levels of obesity among populations worldwide.

Getting the Right Fats

Many food sources include a combination of omega-3, omega-6, and omega-9 fats but some are higher in one or two than others. A good dietary goal is to work towards increasing omega-3s, while possibly decreasing omega-6 for an optimal ratio. 

Foods High In Omega-3 Fatty Acids

Of all three fats, these are the ones you’re going to want to focus the most on in terms of diet. 

ALA can be found in some seeds and seed oils, while DHA and EPA are almost strictly going to come from fish and fish oil. 

Some foods high in omega-3s include:

·       Salmon (EPA and DHA)

·       Mackerel (EPA and DHA)

·       Sardines (EPA and DHA)

·       Herring (EPA and DHA)

·       Krill oil (EPA and DHA)

·       Chia seeds (ALA)

·       Flax seeds (ALA)

·       Walnuts (ALA)

Foods High In Omega-6 Fatty Acids

Consuming Omega 6’s is typically not a problem because these fats can be found in a wide variety of foods.

When it comes to omega-6 fats, make sure you are choosing healthy sources, and balancing them with enough omega-3s.

Some foods that are high in omega-6 include:

·       Sunflower seeds

·       Almonds

·       Almond oil

·       Walnuts

·       Pumpkin seeds

·       Soybean oil (not recommended)

·       Corn oil (not recommended)

Foods High In Omega-9 Fatty Acids

Although your body can make its own omega-9s, getting a variety of fat in your diet is always recommended. Omega-9s can be found in a variety of nuts, seeds, and oils.

Foods high in omega-9 include:

·       Olive oil

·       Macadamia nuts and macadamia nut oil

·       Almonds and almond oil

·       Avocado and avocado oil

·       Walnuts

Should You Supplement?

The standard American diet contains 15 times more omega-6 than omega-3, with the ideal ratio being 1:1. Even when following a whole-foods-based low carbohydrate protocol, you are likely getting enough Omega 6 fats.

Omega-9s are naturally produced by the body. While it’s a great idea to eat MUFA-rich foods, supplementation is generally not necessary. 

However, choosing a supplement that contains Omega-3, could be a helpful way to get your ratios in balance. Omega-3s are the most difficult of three fats to get through diet, making supplements a possible good addition to food sources. 

Standard 3-6-9 supplements will supply the fatty acids in the ideal ratios for your body. This is helpful, but if you are already getting sufficient amounts of one or two types, it might continue to push the ratio farther apart. 

When it comes to taking omega-3 supplements quality is essential. Polyunsaturated fats are not very stable when exposed to heat, and can therefore easily oxidized. Supplementing with an oxidized oil is worse for your health than taking nothing at all. 

When sourcing omega-3 supplements, ensure they are cold-pressed, and made without any heat extraction. Many omega-3 supplements also contain some sort of antioxidant to keep them fresh. Look for antioxidants like rosemary oil or vitamin E. 

The Ratio Matters

Each type of Omega fat has its own unique properties and benefits. It is important for your diet to contain enough of each of these nutrients for optimal health, but the ratio is what really matters.

The diet of most Western cultures contains way more omega-6 fatty acids than omega-3’s. The ratio between these two fats is essential for maintaining homeostasis in the body. Too many omega-6s without omega-3s can lead to uncontrolled inflammatory responses.  This is because omega-6s are crucial for helping your immune system turn on inflammation, whilst omega-3s are equally as critical for turning off the inflammatory response.

Aside from the inflammatory response, another area where the importance of this ratio shows up very clearly is in brain health. A deficit in omega-3 fats leads to an increase in omega-6 fats in brain tissue. This can result in diminished brain growth, neurotransmitter function, and altered learning.  

Although combined omega-3-6-9 supplements have become very popular, they generally provide no additional benefit over taking omega-3 alone. Omega-6s are essential in certain quantities, but they are in many foods that are regularly eaten, despite dietary protocol. Additionally, omega-9 fats can be produced by the body and are easily obtained in the diet, so there is no need to take them in supplement form.

Although combined supplements contain optimal omega 3-6-9 ratios, taking just omega-3s will likely provide you with the most health benefits.