As the knowledge of the importance of omega-3 fatty acid continues to grow, so do the number of supplements available. Some supplements also offer the addition of omega-6 and omega-9 fatty acids. It is important to understand what each of these fatty acids has to offer so you can choose the right supplement. Remember to talk to your doctor before taking any dietary supplement.
Omega-3
Alpha-linolenic acid is an essential omega-3 fatty acid the human body is unable to make it. The body needs it to make structural components of cell membranes. Two long-chain omega-3 fatty acids, docosahexaenoic acid, or DHA, and eicosapentaenoic acid, EPA, can be synthesized from ALA by the human body. DHA is important for visual and neurological development, while EPA is needed for immune function and the inflammatory process. Supplementing with DHA and EPA is associated with decreased coronary heart disease risk factors. The Linus Pauling Institute reports that the conversion of EPA and DHA may be insufficient, making dietary intake of these two essential as well. The most abundant source of omega-3 is fatty fish, but flaxseed and walnuts also contain it.
Omega-6
The parent omega-6 essential fatty acid, linoleic acid, is in several vegetable oils, including corn, soybean, sunflower and canola. Most Americans get plenty of this essential fatty acid in the diet as these oils are used in many foods. Like omega-3, omega-6 is used for cell membrane structure and can be used to produce long chain-fatty acids arachidonic acid, AA, and gamma linolenic acid, GLA. The University of Maryland Medical Center reports that GLA supplements may be beneficial because when taken as a supplement, it is converted to DGLA, a substance that fights inflammation.
Omega-9
Omega-9 fatty acids are abundant in both animal and plant foods, including olive oil. Omega-9 is not considered an essential fatty acid as it can be produced in the body from other fatty acids. If you're following a healthy, balanced diet, you probably don't need a supplement of omega-9.
Omega-3 or Combination
ALA and LA compete for the same enzymes needed to make the longer-chain fatty acids. The normal American diet is much higher in omega-6, LA, as it is available in many vegetable oils. This excess omega-6 fatty acid in the blood decreases the production of EPA and DHA, making dietary intakes of omega-3 more important. Omega-9 is not an essential fatty acid as it can be produced by the body. If you consume a normal American diet and use vegetable oils, there is little need to add excess omega-6 and omega-9 to your diet, with the possible exception of GLA.
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