Omega 3, 6 and 9: what they are, what they do and where to find them

Omega 3, 6 and 9 are fatty acids: fats the body uses to function. The body does not make omega 3 or omega 6, so you have to eat them or take them. The body can make omega 9. Here we explain what each one is, what the body uses them for, which foods have them and how to read the label if you are looking for a supplement.

What each one is

Omega 3

They are polyunsaturated fats. The two most often mentioned are EPA and DHA, found in oily fish such as salmon, sardines and tuna. ALA is the plant-based omega 3 (flaxseed, chia, walnuts); the body converts only a small part of ALA into EPA and DHA.

Omega 6

It is also essential: the body does not make it. It is found in corn, sunflower and soybean oils, in nuts, in eggs and in meat. In today's diet omega 6 is rarely lacking; what is often lacking is omega 3. That's why it makes more sense to balance the two than to "take more of everything."

Omega 9

It is oleic acid, a monounsaturated fat found in olive oil, avocado and hazelnuts. Since the body can make it, it is not essential in the same way as omega 3 and 6. Using olive oil or avocado instead of other fats is a simple way to have it on your plate.

What the body uses them for

• In every cell: omega 3 and 6 are part of the layer that surrounds each cell in the body.
• In the brain and eyes: DHA is one of the main fats in the brain and in the retina.
• As energy: like all fats, they also provide energy.

Where they are on your plate

• Omega 3: salmon, sardines, mackerel, anchovies, flaxseed and chia seeds, walnuts.
• Omega 6: vegetable oils, nuts, eggs, meat.
• Omega 9: olive oil, avocado, hazelnuts.

How to choose a supplement, if you need one

If you don't eat fish, a fish oil or a 3-6-9 complex fills that gap. On the label, look at the milligrams of EPA + DHA per serving, not just the "1000 mg of oil" on the front.

In our store we have, among others:

• 3-6-9 complex: Dr. Norman's Omega Complex 3-6-9 Vegetal, from seeds.
• Fish omega 3 only: Xtravit Omega 3 Fish Oil 1000 mg.
• Everything we carry: Omega 3, 6 and 9 pills

Frequently asked questions

Do you need omega 3, 6 and 9 together?
Omega 3 is the one most often lacking. Omega 6 is already in almost everyone's diet and the body makes omega 9. A complex makes sense if you don't eat fish or seeds.

Is there omega 3 without fish?
Yes. Flaxseed, chia and walnuts have ALA, and there are algae oils that have EPA and DHA without fish.

Does it taste like fish?
Good ones are barely noticeable. If it repeats on you, switch brands or take it with food.

For more details, call us at 787-304-0458.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.