Omega-3 and omega-6 fatty acids are essential in your diet; omega-9 fatty acids are not. Nevertheless, fatty acid supplements containing balanced amounts of all three are beneficial for overall health. It is important to have a balanced intake of omega fatty acids, not having a surplus of any particular type. Choose a fatty acid supplement that contains a high amount of omega-3 fatty acids, as omega-6 fatty acids are very common in the modern diet.
Step 1
Choose a supplement containing at least the daily recommended amounts of omega-3 and omega-6 fatty acids. The U.S. Institute of Medicine recommends adult men obtain 17 g per day of omega-6 fatty acids. Women should consume at least 12 g of omega-6 per day. The recommendation for omega-3 fatty acids is 1.6 g per day for men and 1.1 for women. As omega-9 fatty acids are not essential, there are no established intake recommendations.
Step 2
Select a supplement containing the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) rather than alpha-linoleic acid (ALA). EPA and DHA have shown the greatest health effects. Although you can convert ALA into EPA and DHA, this process may be inefficient in some people, according to the Linus Pauling Institute.
Step 3
Pick a fatty acid supplement that emphasizes omega-3 fatty acids. According to the University of Maryland Medical Center, most diets have omega-6 fatty acids in excess but lack omega-3 fatty acids.
Step 4
Choose a supplement from a reliable source that certifies its products are free of contaminants such as heavy metals and pesticides.
Step 5
Select a supplement with an enteric coating that prevents it from dissolving in the stomach, causing gas. The supplement will instead dissolve after reaching the small intestines.
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