When you're searching for omega fatty acids, the supplement section of your natural foods store or pharmacy can be a bewildering place. Researching these nutrients can help demystify them and simplify your shopping experience. Supplements labeled omega-3 contain just one omega fatty acid, omega-3, while those labeled omega-369 contain omega-3, omega-6 and omega-9 fatty acids. The amount of each of these individual fatty acids varies depending on what brand and supplement dosage you purchase. Consult your doctor before taking omega fatty acid supplements.
Omega Fatty Acids
Your body can synthesize some omega fatty acids, but not others, which are necessary to maintain health. These latter types of omega fatty acids are called essential, meaning that it is essential that you obtain them through your diet. Omega-3 and omega-6 fatty acids are polyunsaturated, which means that they contain multiple double bonds within their molecular structures. The location of the first double bond is used as a descriptor in naming the type of omega fatty acid.
Omega-3
Omega-3 fatty acids have their first double bond at the third carbon atom in their molecular structures. This fatty acid is lacking in most American diets in comparison to other omega fatty acids. Omega-3 fights inflammation in the body. Inflammation is a normal immune response to illness or injury, but when it becomes chronic, it can contribute to debilitating diseases such as heart disease, cancer and arthritis. Your body cannot synthesize omega-3 fatty acids, but they are found in dietary sources such as fish and nuts.
Omega-6
Average Americans gets plenty of omega-6 in their diets -- too much, in fact. Omega-6, another essential omega fatty acid, is healthier than saturated fat, but promotes inflammation and may cause blood vessel damage if consumed in excess. According to the University of Maryland Medical Center, one type of omega-6, called gamma-linolenic acid, may help reduce inflammation, but the research is inconclusive. UMMC states that the average American diet provides so much omega-6 that supplementation is not necessary. The wide disparity between omega-6 and omega-3 in Western eating habits is thought to be a major contributor to disease, according to Sabrina Candelaria of the University of Miami Wellness System. Omega-6 is found in peanuts, almonds, meat, eggs and dairy products. The average American consumes between 10 and 30 times more omega-6 than omega-3, while a healthier ratio would contain between 2 and 4 times more omega-6 than omega-3.
Omega-9
Omega-9 is a non-essential, monounsaturated omega fatty acid. Your body synthesizes this form of omega fatty acids. Even so, Candelaria states that dietary sources of omega-9 can benefit your health by reducing your risk of heart disease and controlling blood sugar levels. Omega-9 is derived from canola oil, olive oil and peanut oil.
Considerations
Deciding which supplement is right for you depends on your individual health needs, and is a matter to discuss with your health care provider. In most cases, Americans derive more than enough omega-6 from dietary sources and enough omega-9 from both dietary sources and their bodies' own ability to synthesize it. For those who do not regularly consume dietary sources of omega-3, an omega-3 supplement can help make up for the shortfall and help balance the ratio between omega-6 and omega-3. Sabrina Candelaria of the University of Miami Health System states that it is far more desirable to obtain omega fatty acids through food sources, and that you should use supplements with caution and only when appropriate.
References
- University of Miami Health System; Omega 3•6•9: What Does it All Add Up To?; Sabrina Candelaria; May 2009
- Omega Fatty Acids -- Why All the Fuss?Boise State University Health Services:
- Linus Pauling Institute at Oregon State University: Essential Fatty Acids; Jane Higdon, et al.; April 2009
- University of Maryland Medical Center; Omega-6 Fatty Acids; Steven D. Ehrlich; June 2009
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