Omega-3 Fatty Acids: Uses, Benefits, Deficiency, and More

Omega 3

Omega-3 is one of the essential dietary polyunsaturated fatty acids. There are 11 different types of omega-3 fatty acids, but the three most important ones are:

1- Eicosapentaenoic acid (EPA): a 20-carbon fatty acid that produces anti-inflammatory chemicals called eicosanoids, which help reduce inflammation.

2- Docosahexaenoic acid (DHA): a 22-carbon fatty acid DHA that helps maintain normal brain development and function.

3- Alpha-linolenic acid (ALA): is an 18-carbon fatty acid that helps maintain the body’s energy levels.

Omega-6

Omega-6 is one of the essential dietary polyunsaturated fatty acids. There are four main omega-6 fatty acids:

1- Linoleic acid (LA): an 18-carbon fatty acid that helps synthesize various hormones in the body.

2- Arachidonic acid (ARA): an 18-carbon fatty acid that produces chemicals called eicosanoids, which help reduce inflammation. However, the eicosanoids produced by ARA are more pro-inflammatory than the ones produced by EPA and may increase inflammation.

3- Gamma linoleic acid (GLA): an 18-carbon fatty acid that can produce chemicals called eicosanoids that reduce inflammation and can be converted substances that limit cellular growth.

4- Conjugated linoleic acid (CLA): an 18-carbon fatty acid that helps reduce feelings of hunger and helps the body lose weight. It may also regulate immune function and help strengthen bones.

Omega-9

Omega-9 is one of the dietary polyunsaturated fatty acids. There are two main omega-9 fatty acids:

1- Oleic acid: is an 18-carbon fatty acid that reduces inflammation and plays a role in regulating gene expression, which may reduce the risk of cancer.

2- Erucic acid: is a 22-carbon fatty acid that can be used for skin and hair care.

Omega Fatty Acids food sources

Omega fatty acids can be found in different foods and dietary supplements.

Omega-3: Omega-3 is found in food sources like fish and seafood, vegetable oils, nuts and seeds, and fortified foods. Dietary supplements of omega-3 come in the form of fish oil, krill oil, cod liver oil, and algae oil.

Omega-6: Omega-6 is found in food sources like vegetable oils, foods cooked in vegetable oils, grains, nuts, and seeds. Dietary supplements of omega-6 come in the form of black currant seed, borage seed, and evening primrose oils.

However, people don’t need to take dietary supplements of omega-6 because the Western diet contains a lot of it. People often consume more omega-6 compared to omega-3, and this imbalance can lead to health problems.

Omega-9: Omega-9 is found in food sources like vegetable oils, nut oils, nuts, and seeds. The body can also make omega-9 on its own.

People don’t need to take dietary supplements of omega-9 because the Western diet contains a lot of it.

Omega Fatty Acids dose and ratio: How much to take

The Western or Standard American Diet (SAD) contains many sources of omega- 6 and omega-9 fatty acids, so people following that diet plan need to add more omega-3 to their diet.

Omega-3: The Food and Nutrition Board of the U.S. Institute of Medicine recommends taking the following amounts of omega fatty acids: men should consume 1.6 grams of omega-3 while women should consume 1.1 grams of omega-3 per day if they are above the age of 18.

People who have heart problems and depression can take more omega-3 to help improve their medical conditions.

Studies show that adults can safely take up to 5,000 mg of omega-3 per day. However, the FDA recommends that people take a maximum of 3,000 mg of omega-3 per day.

Meanwhile, the European Food Safety Authority (EFSA) recommends taking higher doses than The Food and Nutrition Board of the U.S. Institute of Medicine.

In 2009, the minimum recommended dosage for healthy adults was 2 grams of alpha-linolenic acid (ALA) and 250-500 mg of both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) per day.

Omega-6: The Food and Nutrition Board of the U.S. Institute of Medicine recommends taking the following amounts of omega fatty acids: men should consume 17 grams of omega-6, and women should consume 12 grams per day, if they are between the ages of 19-50 years old.

As per the European Food Safety Authority (EFSA) recommendations for 2009, the minimum recommended dosage of omega-6 for healthy adults is 10 grams of omega-6.

Omega-9: there is no adequate intake amount for omega-9 since the body can synthesize it by itself and people don’t need to obtain it from dietary sources. However, if the body does not obtain adequate amounts of omega-3 and omega-6, it cannot produce omega-9.

Note: Keep in mind that different health organizations set different standards for recommended intake values. They may also vary according to gender and age.

WARNING: Do not take excessive doses of any omega fatty acid.

Try to maintain the right balance of omega fatty acids in your diet. If you consume more omega-6 than omega-3, it will cancel out omega-3’s health benefits and lead to health problems.

When taking an omega-3-6-9 supplement, ensure that the ratio of omega 3:6:9 in your diet is 2:1:1.

Always consult a doctor or healthcare expert to make sure you are taking the appropriate ratio of omega-3, omega-6, and omega-9.

Omega Fatty Acid benefits

We always hear about the benefits of omega fats and fish oil. But what are these exactly and what is most beneficial omega fat?

Omega fatty acids are important dietary fats that benefit many of our organs, including the heart, brain, bone, eye, and skin. Omega fatty acids are also essential to infant and child neurodevelopment.

They also prevent or reduce the development of diseases such as Alzheimer’s disease, cancer, osteoporosis, depression, and anxiety to name a few. Omega fats also reduce inflammation, which is one of the causes of many medical conditions.

Although omega-6 and omega-9 do offer benefits, most of the health benefits come from consuming omega-3.

Below is a list of the different omega fatty acid benefits for each of the following conditions.

- Attention-Deficit Hyperactivity Disorder (ADHD): Patients with ADHD typically have low levels of dopamine, which is a neurotransmitter that helps people regulate their emotional responses and motivates people to respond to rewards. Omega-3 helps treat ADHD because it helps the body manufacture dopamine.

- Age-related macular degeneration: omega fats keep the retina healthy and omega-3 consumption is necessary for the health of the retina. It can help protect the eye from certain diseases including macular degeneration, a disease that involves the degeneration of the retina.

- Alzheimer’s disease: omega-3 prevents the formation of beta-amyloid plaques and has anti-inflammatory properties that help protect brain cells from degenerating, thus preventing or reducing the development of Alzheimer’s disease.

- Anxiety: some studies show that omega-3 fatty acids reduce anxiety symptoms because eicosanoids lower inflammation in the body. People who suffer from anxiety also have lower levels of omega-3 in their bodies.

- Arthritis: omega fatty acid consumption may strengthen the joints and reduce the level of inflammation around them, so they might provide relief for patients with arthritis.

- Bipolar Disorder: omega-3 fatty acids can help treat bipolar disorder because EPA and DHA fatty acids can alter brain signal pathways to stabilize a person’s mood.

- Cancer: consumption of high levels of omega fats-3 may be linked to lower cancer risks because omega fats help regulate gene expression and prevent the rise of mutations that can cause tumor growth.

- Chronic Inflammation: omega-3 and omega-6 fatty acids produce chemicals called eicosanoids, which help reduce inflammation, preventing the development of multiple diseases. Omega-9 can lower inflammation by controlling the production of white blood cells and limiting bacterial growth.

- Depression: omega-3 consumption may help treat depression because it can easily cross the blood-brain barrier to interact with mood-related molecules inside the brain. It also reduces inflammation in the body, which may alleviate symptoms of depression.

- Dry Eye Syndrome (DES): omega fats can help the eye produce tears and reduce inflammation around it, preventing dry eyes.

- Heart disease: consumption of omega-3 may prevent heart disease because they reduce many risk factors leading to heart diseases such as triglycerides and cholesterol levels. They also lower blood pressure. Omega fats-3 can also reduce inflammation, which damages the heart’s arteries and causes plaque build-up.

- Infant and child development: omega-3 consumption is important for the development of infants’ and children’s brains. Omega-3 is essential to infants’ and children’s eye health.

- Osteoporosis: omega-3 consumption may strengthen the bones and can be beneficial for conditions such as osteoporosis.

- Schizophrenia: omega-3 consumption may help treat or prevent schizophrenia because schizophrenia patients have high levels of inflammation in their bodies, and omega-3 lowers inflammation levels in the body.

- Skin health: omega-3 consumption can benefit the skin because it regulates oil production and slows down the aging process.

Omega fats may also be beneficial for other conditions, including asthma, allergies, and cystic fibrosis, eczema, psoriasis, and other diseases caused by chronic inflammation in the body such as lupus and multiple sclerosis.

Taking Omega Fatty Acids: precautions

If you want to take omega supplements, you should consider the following precautions:

1- People with certain medical conditions

People with the following medical conditions should take precautions and consult a doctor before they begin taking omega supplements.

- Diabetes: consuming excessive omega-3 fats may lower blood sugar levels. People who have diabetes should consult a doctor to determine the appropriate dose for their condition.

- A seizure disorder: consuming excessive omega-6 fats such as GLA may cause seizures in people who have a seizure disorder.

-Allergies: people who have allergies should take precautions before taking omega fatty acid supplements.

Many omega supplements come from fish sources, and people who are allergic to fish cannot take these supplements. Some supplements may also contain peanut and soy, which are also common allergens. 

2- Pregnant or Breastfeeding Women

Consuming excessive omega-6 fats may cause pregnant women to have pregnancy complications such as early labor and contribute to the poor development of the fetus.

Pregnant women should also avoid omega-3 because it affects their blood clotting abilities and increases the risk of bleeding. Also, some omega-3 supplements like cod liver oil contain vitamin A, which might be harmful to the fetus.

Pregnant and breastfeeding women should avoid omega-3 fish oil supplements that come from fish that contain high amounts of mercury, such as mackerel, swordfish, or tilefish, because mercury may harm the baby.

3- Interaction with other Medications

Omega fats may interact with different medications and exacerbate certain conditions. Consult your doctor or healthcare provider before taking omega fatty acids supplements if you take the following medication:

- Anticoagulant medication: Omega fats can interfere with blood-thinning medication. Consuming excessive amounts of omega fats can cause blood thinning or excessive bleeding.

- Blood pressure medication: consuming excessive amounts of omega fats may lower blood pressure and interfere with blood pressure medication.

4- Excessive Amounts of Omega-6

There are concerns about taking excessive amounts of omega-6 fats because it may increase the risk of prostate cancer.

Do not take more than 3000 mg of the omega-6 fatty acid GLA per day because exceeding this dose might increase inflammation in the body.

There are conflicting opinions on omega-6 and its pro-inflammatory properties. If you want to know whether omega-6 increases inflammation in the body, check out omega-6 under our “Debatable Topics” section.

5-Vitamin A Toxicity

If you are taking omega-3 supplements, always check the amount of vitamin A. Some omega-3 supplements may contain very high amounts of vitamin A, which may cause vitamin A toxicity.

People should also avoid cod liver oil because it contains a high amount of vitamin A. They can substitute it with other omega-3 supplements that aren’t high in vitamin A like fish or krill oil.

Omega Fatty Acids: side effects

Different omega fatty acids may cause different side effects. Consult your doctor if any of the following side effects appear.

Omega-3 side effects

If you take omega-3, you may experience an unpleasant taste in the mouth, bad breath, heartburn, nausea, gastrointestinal discomfort, low blood pressure, high blood sugar, diarrhea, headaches, and smelly sweat.

Omega-6 side effects

If you take omega-6, you may experience headaches, abdominal pain, nausea, and diarrhea. Omega-6 might also lower your blood pressure.

Omega-9 side effects

There are no known side effects to consuming omega-9 fats.

Side effects of the Omega-3-6-9 supplement

If you take an Omega-3-6-9 supplement you may experience the following side effects: burping, vomiting, diarrhea, constipation, nausea, and heartburn, loss of taste, skin rash, hives, itching, prolonged bleeding from cuts, and nosebleeds.