Omega-3, omega-6 and omega-9 are essential fatty acids. Omega-3 and omega-6 are not manufactured by the body and must be consumed via food or supplements. Omega-9, however, can be manufactured by the body. Omega-3 and omega-6 are polyunsaturated and omega-9 is monounsaturated. A balance of these fatty acids is best, according to "Contemporary Nutrition." You may benefit from taking supplements if you are not obtaining adequate levels of these fatty acids. Consult your physician before taking any dietary supplements.
Step 1
Take an omega complex supplement each morning with breakfast. Omega complex supplements contain omega-3, omega-6 and omega-9 fatty acids. Typically, fish oil, flax oil and borage oil are used in these supplements, according to "Contemporary Nutrition." If these oils are used in your supplements, choose a complex with at least 400 mg each of fish oil, flax oil and borage oil.
Step 2
Take an omega complex with dinner. Omega complex supplements may cause stomach upset if taken on an empty stomach. Therefore, they should be taken with meals to avoid this unpleasant side effect.
Step 3
Plan to take your omega complex supplements at the same times each day to ensure that stable levels of the fatty acids are in your system.
References
- "Foundations of Nursing"; Lois White, Gena Duncan and Wendy Baumle; 2010
- "Contemporary Nutrition"; Gordon M. Wardlaw and Anne M. Smith; 2007
- "Nutrition: Concepts and Controversies"; Frances Sizer; 2008
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