Omega-3 is an important dietary fat. The same goes for omega-6 and omega-9 fatty acids, even though they are not as famous as omega-3s. All these have their own health benefits, but it’s essential to have the right balance among them.
Omega 3s vs. Omega-6s and Omega-9s
Omega-3 fatty acids are polyunsaturated fats which our body cannot generate. From the type of fats that they are, ‘poly’ means more than one and ‘unsaturated’ means double bond between carbon atoms.
These fats are considered essential fats, you have to get them from your food since our bodies cannot produce them. Omega-3 fats are beneficial to your metabolic, brain, and heart health.
Omega-6 fatty acids are also polyunsaturated fatty acids and also essential (you can obtain them from your diet). They primarily provide energy and the most common omega-6 that we know of is linoleic acid. The recommended ratio of omega-3 to omega-6 is between 1:1 and 1:4.
Omega-9 fatty acids are monounsaturated, unlike the first two fats. These fatty acids can be produced by the body, hence they’re not strictly essential. Diets high in monounsaturated fat help improve insulin sensitivity and reduce inflammation.
The Benefits of Omega-3 Fatty Acids
Omega-3s benefit heart health by helping to lower triglyceride levels, as too many triglycerides in your blood raise your risk of fat/cholesterol buildup on the artery walls. They may also help in bringing up the numbers of good cholesterol and lower your blood pressure.
Aside from these, omega-3s may lower your risk for the following:
- Cardiovascular diseases (CVDs) that might cause death
- An abnormal heart rhythm that might cause death
- Blood clots
- Development of some types of cancer like breast cancer
- Development of Alzheimer’s disease, dementia, and age-related macular degeneration
Food Sources of Omega Fatty Acids
| Omega-3 | Omega-6 | Omega-9 |
|---|---|---|
| Salmon | Sunflower oil | Olive oil |
| Tuna | Corn oil | Cashew nut oil |
| Mackerel | Sesame oil | Almond oil |
| Chia seeds | Walnuts | Avocado oil |
| Walnuts | Almonds | Peanut oil |
| Flaxseeds | Cashew nuts | Almonds, cashews, walnuts |
Recommended Daily Target Intakes
For Omega-3
Experts recommend taking a minimum of 250 to 500 mg combined EPA and DHA (useful types of omega-3 fats) daily for healthy adults. You can get the same recommended amount from about 227 grams of fatty fish per week.
The average daily ALA (a type of omega-3 fatty acid found in plants) intake from foods is 1.59 grams in women and 2.06 grams in men.
For Omega-6
When taken by mouth, omega-6 fatty acids should make up 5-10% of your daily calories. For 7-12 years of age, the recommended intake of linolenic acid ranges from 0.9 grams to 1.2 grams.
For Omega-9
There are no adequate intake recommendations for omega-9 fatty acids because they are non-essential fats. Our bodies can produce them so there’s no need to get them from your diet like you do with essential fatty acids.
Comparing Omega-3 Fish Oil to Other Oils
Oily fish, such as sardines, salmon and tuna, is the best source of EPA and DHA (omega-3 fats). Other seafood like shrimp and oysters are also excellent animal-based sources of omega-3s.
Fish oil supplements have a fishy aftertaste, but some have added lemon to reduce this.
The main toxins found in fish are mercury, dioxin and PCBs but these are extracted from fish oil through liquid-liquid partitioning. Most omega-3 supplements would have no traces of these contaminants.
Compared to Other Oils
- Flaxseed oil contains alpha-linolenic acid (ALA) which is a plant-based omega-3. Our body converts ALA to EPA and DHA but the conversion rate is low. It’s a suitable option for vegans and vegetarians, but a less potent option than fish oil in terms of heart benefits.
- Other vegetable oils like olive oil primarily contain monounsaturated and polyunsaturated fats but not significant amounts of EPA and DHA. They offer various health benefits but are different from those of omega-3s. For example, olive oil is high in monounsaturated fats and is very good for heart health, but it does not provide the same omega-3s as fish oil.
- Cod liver oil contains EPA and DHA like regular fish oil. It also has vitamins A and D, but be careful when supplementing with cod liver oil because these vitamins can be toxic in high doses.
| Feature / Oil | Omega-3 Fish Oil | Flaxseed Oil | Olive Oil | Cod Liver Oil |
|---|---|---|---|---|
| Key Omega-3s | EPA, DHA | ALA | Minimal | EPA, DHA |
| Source | Fatty fish | Flax seeds | Olives | Cod liver |
| Primary Fatty Acids | Omega-3 (EPA, DHA) | Omega-3 (ALA) | Monounsaturated fats (oleic acid) | Omega-3 (EPA, DHA), Vitamins A, D |
| Health Benefits | Heart health, brain health, anti-inflammatory | Heart health (limited conversion to EPA/DHA) | Heart health, antioxidant | Heart health, vitamin A and D support |
| Dietary Considerations | Fishy aftertaste and potential contaminants | Vegan, conversion rate of ALA to EPA/DHA is low | Widely used in Mediterranean diets | Vitamin A and D toxicity possible with high doses |
| Vegan/Vegetarian | No | Yes | Yes | Yes |
The table above provides an overview to help you understand the differences between these oils.
Conclusion
There are many sources of omega-3s, and one of the best ways to get them is through fish oil supplements. Nature’s Glory offers various omega-3 supplements that you can partner with a proper diet and a healthy lifestyle to live life to the fullest.
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FAQs on Omega-3 Supplements
Do I need to take fish oil supplements if I eat fish regularly?
- If you frequently eat fatty fish like salmon and mackerel, then you may not need additional supplements. Supplements are for people who don’t consume enough fish to meet the recommended daily intake (RDI).
Can a person overdose on omega-3 supplements?
- Yes. Take no more than the RDI. If you exceed, you may increase your risk of bleeding. Always talk to your doctor if you want to take higher doses.
Do omega-3 supplements always cause fishy burps or aftertaste?
- No. Many supplements nowadays use enteric coating, time-release technology, or highly purified oils to reduce this side effect.
Can omega-3s cure or prevent heart diseases?
- They are NOT a cure or a guaranteed prevention. Think like this, omega-3s are part of your approach to healthy living. Adding it to your regimen may possibly prevent the development of diseases.
Should pregnant women take omega-3 supplements?
- DHA is important for the development of the foetus’s eyes and brain. Doctors usually advise breastfeeding and pregnant women to consume 200-300 mg of DHA daily. Choose low-mercury fish or purified supplements and ask your doctor what supplements are suitable for you.
Can children take omega-3 supplements?
- Omega-3s are good for the brain health of children. Studies say it helps improve sleep quality and reduce ADHD and asthma symptoms. It’s wise that you talk to a doctor before giving them supplements.