Omega-3, Omega-6, Omega-9: What Are the Differences and Benefits?

You’ve probably heard about heart-healthy omega-3 fats. But what about omega-6 and omega-9? All of these fats occur naturally in many of the foods we eat, usually as oils. But they can also show up as ingredients in packaged foods, breads, sauces, and dressings. And a healthy diet will usually include a selection of all three. 

But how do you know if you’re getting enough, or too much? In this article we’ll talk about the difference between the omega fats, the health benefits, as well as the possible downsides of each one. And we’ll tell you how to find a healthy balance. 

What are omega-3, omega-6, and omega-9 fatty acids?

Fats in your diet, sometimes called fatty acids, generally fall into two categories: saturated and unsaturated. 

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Most people know saturated fat as the “bad fat” because it can raise your cholesterol. It’s mostly found in meat and poultry skin. Some tropical oils like coconut oil and palm oil are also high in saturated fat. 

All of the omega fats are unsaturated fats. These fats are sometimes referred to as “good fat” because they don’t usually raise your cholesterol. To make matters a little more confusing, unsaturated fats are further divided into two categories: polyunsaturated and monounsaturated. This makes a difference when it comes to how they affect your cholesterol. 

But let’s first explain what each one is, and then we’ll get into the benefits in the next section. 

Omega-3 fatty acids

Omega-3 (along with omega-6) make up what’s known as polyunsaturated fats. There are three main types of omega-3 fats. These are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid).

ALA fats mostly come from plants. Sources include:

• Flaxseed oil

• Soybean oil 

• Canola oil 

• Chia seeds 

• Walnuts 

• Leafy vegetables

You can also get some ALA from meat that comes from grass-fed animals. 

Your body converts ALA to DHA and EPA. But this is a slow process. Only small amounts of DHA and EPA are created this way.

EPA and DHA are the most beneficial type of omega-3s.That’s why it's important to get enough EPA and DHA in your diet. EPA and DHA mainly come from fatty, cold-water fish, such as:

• Salmon

• Mackerel

• Tuna

• Sardines 

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These fish get the omega-3s from the algae that they eat. Since farm-raised fish may have a different diet, wild fish are usually a better source of omega-3s. 

You can find supplements of both ALA (flaxseed oil), and EPA and DHA (fish oil and krill oil). But it’s usually better to get these oils from your diet. That’s because food is more than just a single nutrient. And the protein, carbs, vitamins, and minerals in food work together with the fats to support good health.

Omega-6 fatty acids

Omega-6 fats are also polyunsaturated fats. They mostly come from vegetable oils and seeds. But other foods include them, too. These include:

• Safflower oil

• Corn oil

• Soybean oil

• Sunflower oil

• Walnuts 

• Pumpkin seeds 

• Egg yolks

• Tofu 

The main form of omega-6 in the diet is called LA (linoleic acid). The other form is arachidonic acid (AA), which comes from poultry, meat, seafood, and eggs. Your body makes AA from LA. So a plant-based diet will give you both forms of omega-6.

Most people get plenty of omega-6 fats through a typical Western diet. That’s why there’s rarely a need for supplements.

Omega-9 fatty acids

Omega-9 fats are also called monounsaturated fats. Good sources include:

• Olive oil

• Canola oil

• Avocados

• Nuts

• Peanut butter

• Almonds

Many people in the United States don’t get enough of these healthy fats from their diets. Your body can make some of its own omega-9, but you still need to get more from your diet. There’s usually no need to take a supplement, since foods rich in omega-9 are easy to find and can be added to your daily diet. 

What are the benefits of omega fatty acids?

Your body needs all three types of omega fatty acids. That’s because each one has a different purpose. 

Omega-3 benefits

Salmon and other foods high in omega-3 fats are especially good for your heart and blood vessels. They can help by:

• Lowering your triglycerides

• Reducing your risk for heart failure

• Lowering your risk for a heart attack

But they have other health benefits, too. Omega-3 fats may:

• Improve the strength and structure of your brain cells

• Reduce your risk of problems that affect the eyes, including a condition called macular degeneration

• Be important for male fertility 

• Protect against fatty liver

• Reduce pain from arthritis

• Help with skin conditions like psoriasis and eczema

Also, pregnant women who consume omega-3s in their diets tend to have healthier babies. But since some fish is high in mercury, healthcare professionals often recommend supplements during pregnancy. But, this is controversial because the evidence for supplements is mixed.

Our knowledge of the way omega-3 fats work is still in the early stages. Much more research is needed before we fully understand all the different ways that omega-3s work in the body.

Some scientists think that foods high in omega-3s like fish are healthier not just because of the omega-3. When you eat more fish, you’re probably also eating less red meat. And red meat is linked to a higher risk for health problems compared with other protein sources.

High dose (usually prescription strength) omega-3 fats will also lower triglyceride levels. But omega-3s at this level might raise your risk for atrial fibrillation. So it’s important to check with your healthcare professional before taking a high-dose supplement.

Omega-6 benefits

The omega-6 fats contribute to the health of many of your vital organs:

• They protect the surface of your skin.

• Foods rich in omega-6 fats may help prevent heart attacks and strokes.

• Omega-6 fats might reduce your risk for diabetes.

• If you replace some of the saturated fat in your diet with omega-6s, your LDL (bad) cholesterol levels will often drop. 

• They’re needed for normal function of the cell membranes of your brain, lungs, muscles, kidneys, and other organs.

Some scientists believe that very high levels of omega-6s might contribute to inflammation in some people. But this seems to be uncommon. We’ll talk more about this in the next section.

Omega-9 benefits

Omega-9 fats help to prevent or lower inflammation in the eyes, skin, liver, and intestines. 

And olive oil — which contains omega-9 fatty acids — seems to be especially good for your heart and brain:

• People whose diets include more olive oil tend to have lower risk of heart attacks and strokes. 

• Just half a tablespoon per day of extra virgin olive oil (EVOO) may lower your risk of heart disease and Alzheimer’s dementia. 

• People who eat at least one and a half tablespoons of EVOO may have lower cholesterol levels.

Omega-3 vs. omega-6: Which one is better?

All of the omega fats are important for good health. But there’s some controversy about omega-6s. There are several reasons for this. 

One is that research done in the 1960s and 1970s suggested that too much omega-6 fat could be harmful. But there were problems with that research. That’s partly because it also included trans fats. And trans fats — which often start out as vegetable oils but are then chemically altered — are now known to be harmful.  

Another concern about omega-6 fats is that they might increase inflammation. It’s true that these fats are turned into inflammatory chemicals in the body. The amount produced is low. But a study of people with chronic obstructive pulmonary disease (COPD) found that people who ate more omega-6 fats had more breathing problems. And those whose diet included more omega-3s had less trouble with COPD.

Recently researchers analyzed more than 30 different studies of omega-6 fats. The conclusion was that omega-6s help to support heart health. 

But you also need omega-3s. They have different benefits for your health than the omega-6s. And you need both kinds of fats for optimal health.

Omega-3 to omega-6 ratio

You might have read about an “omega-3 to omega-6 ratio.” Most people in the U.S. eat at least 10 times more omega-6s than omega-3s. That means that they’re probably not getting enough omega-3s. There’s some evidence that keeping the ratio of omega-6 to omega-3 less than 5 to 1 might be best. This means not getting more omega-6s than five times the amount of omega 3s.

But the ratio isn’t as important as getting enough of the omega-3s in your diet. 

Do you need an omega 3-6-9 supplement?

Let’s cover the easy ones first. Most people get plenty of omega-6 fat in their diets, so there’s no need to take a supplement. And you can easily get omega-9 fat by using olive oil or other omega-9-rich foods in place of your usual vegetable oils. 

The best way to get your omega-3 is also through your diet. That’s because food includes other important nutrients that help your body to use the omega-3s. But if you don’t eat fish, you may not get enough omega-3 fats. 

Flaxseed oil and nuts can help. But your body has to break these oils down in order to use them. And that means that if your omega-3s come from plants, you might not be getting enough. That’s why some healthcare professionals recommend a fish oil supplement for omega-3. So if you don’t eat fish, it may be a good idea to ask a healthcare professional if a supplement is right for you. 

But with any supplement, it’s important to know the side effects and risks before you start taking it. The downsides to omega-3 supplements include:

• Burping

• Upset stomach

• Diarrhea

• Bad breath

• Possible higher risk for prostate cancer

• Greater risk for atrial fibrillation 

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Written by:

Sarah A. Samaan, MD

Sarah Samaan, MD, FACC, FACP, FASE is a board-certified cardiologist who practiced clinical cardiology for nearly 30 years. She is a member of the American College of Cardiology, the American College of Physicians, and the American Society of Echocardiography.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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