The Omegas

Food rich in various Omega fatty acids

The Omegas

Most people have heard of Omega-3, but did you know there are actually 2 additional Omegas? 2 of the 3 types of Omegas are also essential fatty acids- meaning that the body can’t make them on its own, and we must consume them to sustain life. Let’s break them all down! 

The one to know about: Omega-3’s

Omega-3 fatty acids (Poly-Linolenic acids or polyunsaturated fatty acids) can be found in both plants and animals, and they take a few different forms. Let’s discuss the most familiar ones here. 

>Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) can be found in various animal-based foods as well as algae. Fun fact: the EPA & DHA in seafood actually comes from the algae that they consume- whether it be from consuming smaller marine animals that consume algae, or marine animals consuming algae directly. 

Good sources include: Salmon (either wild or farm-raised), trout (esp. rainbow), anchovies, mussels, oysters, and pollock. 

>Plant-based forms are composed of alpha-linolenic acid (ALA), and can be found in foods like hemp hearts, chia seeds, flax seeds, walnuts, canola oil, and soybean oil. ALA* is an essential nutrient, meaning the body cannot produce it on its own. This form is less bioavailable (ready for use by the body) than EPA & DHA, as it must be converted to EPA & DHA in the liver in order to be used. How much gets converted may vary based on genes, sex assigned at birth, age, and ratio of consumption of Omega-6s to Omega-3s. 

*Please note! Alpha-lipoic acid is sometimes referred to as ALA- but it is very different!

>Adequate consumption of Omega-3’s is strongly linked to supporting cardiovascular health, brain health, blood pressure, cholesterol, and arthritis. 

The National Academy of Medicine has established Adequate Intakes for healthy individuals for Omega-3 (consisting of ALA) as the following: 

Omega-3 RDA Chart

Get my omega-3 handout here if you’d like a resource to keep on hand!

Omega-6’s: Omg, seed oilsssss!

Omega-6’s (more polyunsaturated fatty acids) primarily include arachidonic and linoleic acid. 

>Arachidonic acid is mostly found in meats, eggs, and fish.

>Linoleic acid is found in vegetable oils, nuts, seeds, meats, and eggs. Linoleic acid is also an essential fatty acid, so keep in mind that we do need to consume this to sustain life. 

Omega-6’s contribute to healthy cell membrane function, and support heart health, skin health, and lowering levels of inflammation. It’s been suggested that excess Omega-6 consumption may contribute to inflammation, however, this is likely more nuanced- more on this later.

Omega-9 is always fine

Omega-9’s (monounsaturated fatty acids) follow a different set of rules- they are classified as non-essential, as the body can produce most of what it needs on its own, and they’re available in a wide range of foods. (Although some Americans may not eat enough of the following foods to make up for that little bit we need to get from our diets.)

>Examples of foods rich in Omega-9’s include olive oil, canola oil, safflower oil, avocados, sunflower seeds (and oil), macadamia nuts, almonds, and hazelnuts.

Omega-9’s may offer several health benefits such as decreasing inflammation, decreasing risk of cancer, and helping regulate appropriate cholesterol levels.

Balancing the Omegas

Because Omega-3s and -6s share the same cellular receptors (like 2 lanes of cars merging into one) they compete for absorption. Omega-6s are very abundant in our food supply, and therefore many of our diets (at least here in the US). On top of this, many of us don’t eat enough Omega-3 rich foods. Research isn’t entirely certain, but it appears that having a certain ratio of Omega-6 to Omega-3 seems to be most supportive, like 5:1 ratio.  

In reality, the typical Western diet consists of approximately a 15-1 ratio. Some studies have suggested that if Omega-6 levels become too high, this may increase risk of developing heart disease, metabolic issues, and inflammation. However, it’s important to look at the whole picture- chronic stress, movement, nutrition, access to food & time to cook more whole foods, etc. when considering the risk of developing chronic diseases. 

As for Omega 9s, there is no recommendation for how much to consume or a ratio to aim for, but frequently including the foods listed previously will easily meet the body’s needs.

What about supplements?

Finding the right supplements can often feel overwhelming as stores offer so many different options, and knowing which to choose can be confusing! Fish oil, fish liver oil, krill oil, algal oil, and flaxseed oil are common supplements people might seek for upping their Omega-3 intake.

Here are some points to keep in mind: 

1. Contraindications! Talk to your doctor before introducing an Omega-3 supplement if you are currently taking any of the following: anticoagulant and antiplatelet drugs, certain herbs and supplements, blood pressure medications, contraceptive drugs, Orlistat, and Vitamin E. Also ask your doctor before taking if you have arrhythmias or liver disease.

2. Check out the nutrient facts label on the supplement bottle. 

Notice the serving size (as seen in this example-2 soft gels) as well as the quantity of Omega-3s in each serving. 

Look for the type of Omega-3 (find one with both EPA+DHA), recognize the amount of omega-3 (on the back of the label!)

Therapeutic dosing is also generally safe for adults; the FDA suggests people can safely take up to 5,000 mg per day. These higher doses may better support various conditions (though this is nuanced- meet with your dietitian to discuss!).

I hope this helped you better understand the differences between Omegas 3,6,& 9, as well as the importance of how these fatty acids are helping you- from cognition to inflammation, and lots in-between. If you’d like more support with your health and wellbeing, or you have a specific health condition you’re curious about supplementing Omega-3s for, I’d love to be your guide! Reach out here.

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-Written with help from Elizabeth Rachels, Elon University intern

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