It sometimes feels like you need a chemistry degree just to understand the labeling on nutritional supplements. Take heart; seemingly mysterious supplements with names like omega-3 and omega-6 aren't really all that hard to understand. Familiarizing yourself with the differences in omega fatty acids can save time that you might spend wandering cluelessly through the health food store, and save money that you might spend on supplements you don't actually need.
Omega Fatty Acids
As you've probably heard by now, there are good fats and there are bad fats. Unsaturated and trans fats are generally regarded as unhealthy, while polyunsaturated and monounsaturated fats can be part of a healthy lifestyle when consumed in moderation. Omega fatty acids are in the polyunsaturated category. The different types of omega fatty acids are named according to the placement of the first carbon-carbon double bond in their molecular structures. For instance, omega-3 fatty acids have their first carbon-carbon double bond at the third carbon atom, omega-6 have theirs at the sixth carbon atom, and omega-9 at the ninth, according to Sabrina Candelaria of the University of Miami Health System.
Omega-3 Fatty Acids
Omega-3 fatty acids are found in foods like walnuts, fatty fish, kiwi fruit and canola oil, according to the Boise State University Health Services. There are two types of omega-3 fatty acid, called EPA and DHA. Each of these serves different purposes and is present in omega-3 supplements in varying ratios. Omega-3 fatty acid tends to be deficient in the typical Western diet, and your body can't manufacture it on its own, thus it is referred to as an "essential" fatty acid. The University of Maryland Medical Center explains that strong clinical evidences exists that supports the use of omega-3 fatty acids in helping with cardiovascular problems such as high cholesterol and hypertension.
Omega-6 Fatty Acids
Omega-6 polyunsaturated fatty acids are present in meat, but you can also obtain them through vegetable oils, such as corn and safflower oil, and also in eggs and poultry. Boise State explains that the Western diet tends to contain too much omega-6 and not enough omega-3. These two types of fatty acids have opposite effects on the levels of inflammation in your body, according to Candelaria. Omega-3 can reduce inflammation, while omega-6 can increase it. It's important that these fatty acids remain in a proper balance to regulate inflammation in your body. The current ratio of omega-6 to omega-3 in the American diet can be as high as 30-to-1, while the ideal healthy ratio would be closer to 3-to-1.
Omega-9 Fatty Acids
Unlike the other two omega fatty acids, omega-9 is a monounsaturated fat, and it is non-essential, meaning your body can manufacture it on its own. This makes it unnecessary for you to consume omega-9. Nevertheless, it is present in certain cooking oils, such as canola and sunflower, Candelaria explains.
Omega Supplements
The bottom line is that if you're eating a typical Western diet, you probably don't need to add more omega-6 to your daily consumption. Omega-9 is also unnecessary, as your body manufactures it on its own. You may wish to supplement your diet with omega-3 for its heart healthy benefits, but consult your doctor if you have any blood clotting disorders or are taking anticoagulant medications, as too much omega-3 can increase bleeding, according to the University of Maryland Medical Center.
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