Omega 3-6-9 Fats: What's the Difference? Natural springs

In the market of sports nutrition and supplements, unsaturated fatty acids (hereinafter referred to as EFAs), in particular Omega-3-6-9, are most in demand. Fish oil and vegetable oils are used as the starting raw material for their production, since today they have passed all the necessary studies and tests. In addition, it has been experimentally established that they have no side effects.

Also, according to recent research, omega-3s with fish oil have a 10 percent share in the total amount of supplements consumed. The most popular minerals are mutivitamins, which account for 32%, and calcium-containing supplements - 12%.

This material will address issues related to Omega-3-6-9, the benefits of EFAs, the differences between semi-saturated fatty acids (hereinafter referred to as PUFAs) and others.


  • 1 EFA: role in the body, types
  • 2 What is Omega-3 Fatty Acids?> 3 What is Omega-6 Fatty Acids?
  • 4 What are omega-9 fatty acids?
  • 5 Omega-3 and Omega-6 balance
  • 6 Natural Sources of Omega 3, 6, and 9 Fatty Acids
  • 7 Omega 3-6-9 - Video

EFA: role in the body, types

It is difficult to underestimate the role of fatty acids in the body if they are considered as:

  • cell membrane element;
  • primary component of fat deposits;
  • regulator of inflammatory processes.

Moreover, they are divided into the following types: unsaturated and saturated FAs. The latter are found in meat and tropical plants, they mostly harden and remain in this state even at normal room temperature. Unsaturated fats (hereinafter referred to as NI) are rich in vegetables, fish oil and grains. Almost all are characterized by a liquid state.

NSAIDs, in turn, are divided into types of fats: polyunsaturated (hereinafter referred to as PUFAs, include omega-3, omega-6) and monounsaturated (hereinafter referred to as MUFAs, include omega-9).

What are omega-3 fatty acids?

The most important omega-3 EFAs include docosahexane (hereinafter DHA), eyeozapentaenoic (hereinafter EPA), and alpha-linolenic (hereinafter ALA). The latter is the main LCD, that is, its presence in food and additives is mandatory.

Despite the fact that the body is able to process basic acid into EPA and DHA, this does not provide the desired effect. In this regard, it is vital to use them together with food, since they are involved in the development of the brain, as well as the central nervous system. In addition, these acids are a powerful weapon to fight various inflammations and help prevent these processes.

Some theorists suggest that supplements containing omega-3 FAs help in the treatment of neurological disorders and inflammatory diseases. However, during the research it was found that the additives give a different effect: the result was achieved in only one case. Also, as a result of studying DHA and EPA, it turned out that their daily use with food helps in the treatment of arthritis. In some cases, patients were able to completely abandon drugs.

What is Omega-6 Fatty Acids "> Basically, these omega-3 FAs are found in foods that contain linoleic acid. The latter plays a major role in the conversion of omega-6 PNA to arachidonic acid, which, together with EPA, serves as the prototype for eicosanoids (molecules).

At the same time, these molecules obtained from AK enhance the inflammatory process, can provoke pain during a fever and increase its duration. Eicosanoids originating from EPA, on the contrary, have anti-inflammatory properties. That is why it is important that the body maintains the correct balance of these types of molecules. When the proportion of omega-6 supplied by food exceeds the proportion of omega-3, inflammation begins to progress.

What is Omega-9 Fatty Acids?> Balance Omega-3 and Omega-6

Since these NLCs are components of cells, fluctuations in their shares in the body and the composition of FAs in food are directly related to the concentration of FAs in cell membranes. And this affects the amount of inflammatory and anti-inflammatory eicosanoids that are produced by the cells.

The correct ratio of these EFAs is considered to be 2: 1, where a large share belongs to omega-6, a smaller - omega-3. However, due to a significant increase in the use of vegetable oils in the Western diet, this ratio is 20: 1.

To adjust the ratio of EFAs to each other, it is advisable to increase the proportion of consumed omega-3 FAs. The same effect will be achieved by reducing the share of omega-6. In other words, the ideal solution would be to consume more omega-3s and less omega-6s.

Natural Sources of Omega 3, 6, and 9 Fatty Acids

While omega-3-6-9 EFAs as additives have not received full and unconditional recognition, you can independently adjust their balance in the body. To do this, you need to know which products they are part of.

So, omega-3 EFAs are found in fish and seafood, namely in:

  • herring;
  • salmon;
  • sardine;
  • mussels;
  • halibut;
  • pollock;
  • mackerel;
  • swordfish;
  • flounder;
  • tilapia;

as well as in products of plant origin:

  • nuts (walnuts, hazelnuts, pecans);
  • seeds (flax, hemp).

Natural sources of omega-6 EFAs are vegetable oils derived from corn, sunflower, and safflower seeds.

Omega-9 EFAs are found in animal fat and olive oil.

Omega 3-6-9 - Video