Everything you need to know about omega fatty acids

Fats are vital for optimal health and bodily function, particularly omega 3, 6 and 9 essential fatty acids (EFAs). This is everything you need to know about omega…

These fats are defined as essential because our body cannot produce themmeaning we must provide them from the foods we eat and the supplements we take.

Omegas are divided into two categories:

1. Polyunsaturated fatty acids (PUFA)
2. Monounsaturated Fatty Acids (MUFA)

PUFAs are named by their structure, with at least two (poly) carbon-carbon double bonds in their structure and include omega-3 and omega-6 fatty acids, which are the most biologically important classes of PUFAs¹. Omega-9 is a MUFA as it has only one double bond.

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Omega-3 EFAs

Omega 3 fatty acids include long-chain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are synthesized from alpha-linolenic acid (ALA)¹.

These fats play a key role in various bodily functions, from brain, heart and eye health to In reduction of inflammation and srelative health.

EPA provides anti-inflammatory action² while simultaneously strengthening the immune system³. It also provides many cardiovascular benefits¹such as lowering blood pressure and other cardiovascular risks.

DHA, found in fish oil and certain seaweeds, is important for the nervous system of the human body, including healthy vision⁴.

Great sources of omega-3 rich foods include fatty fish, such as salmon, mackerel, tuna, sardines and herring, flax and chia seeds, walnuts and soy and soy products.

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Omega-6 EFAs

Omega-6 fatty acids they play a key role in various bodily functions, from hair health⁵ in hormone regulation⁶.

Omega-6 fatty acids are synthesized from linoleic acid. They contribute to the skin’s barrier function⁷helping to retain moisture and protect against irritants. They also support healthy hair growth.

In relation to hormone regulation, omega-6s are involved in the production of hormones, including prostaglandins, which regulate inflammation, blood pressure and blood clotting.

Omega-6s are too necessary for normal growth and development, especially during childhood⁸.

You find omega-6 fatty acids in foods such as grains, nuts and seeds such as wheat, corn, rice, sesame, walnuts and pine nuts, and various vegetable oils.

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Omega-9 EFAs

Omega-9 fatty acids they offer a number of health benefits related to heart health and function mainly due to their anti-inflammatory properties⁹.

Omega-9 fatty acids are abundant in many common foods, such as soybeans, avocados, nuts and seeds such as almonds, hazelnuts, pecans, sesame and chia seeds, and olive oil, which is rich in oleic acid.

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Finding the balance

Due to modern food processing practices, Conventional diets tend to provide excessive amounts of omega-6 EFAs¹.

The resulting imbalance can have significant health implications as omega-6s are precursors to inflammatory compounds called eicosanoids.

Excess can contribute to chronic inflammationwhich is linked to various diseases, including heart disease, arthritis, autoimmune disorders and cognitive decline. Inflammation also plays a role in obesity, as it can affect metabolic function and exacerbate insulin resistance.

Therefore, it is important to maintain a balance between omega-6 and omega-3 fatty acids. The ideal way to reduce your intake of omega-6 and achieve the proper balance between omega-3 is to reduce your intake of processed foods, especially those containing industrial vegetable oils.

It is also good idea to cook with natural oilschoosing olive oil, avocado oil or coconut oil instead of the processed variety made from vegetable oils.

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Increase your intake

You can also increase your omega-3 intake with supplements like Biogen Supreme Omega 3 offers an easy and convenient source of EPA, DHA and ALA, especially if you struggle to get enough omega-3 rich foods.

Adequate omega-3 intake is also important during pregnancy and during breastfeeding, as these periods are important for fetal and infant development. For these reasons, pregnancy supplements usually contain omega-3s, such as Biogen Omega+ Pregnancy Pack.

People with certain health conditions such as heart disease, rheumatoid arthritis or depression may benefit from supplements, but they should do it only under medical guidance.

Those who follow a balanced diet and need additional omega EFAs in their diet can consider a product that combines omega 3, 6 and 9 in the ideal ratio.

While supplementing with omega EFAs is generally safe, it is recommended that you consult a qualified healthcare professional or dietitian for individualized advice, especially if you suffer from underlying conditions or are taking medication.

References:

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2. Crupi R, Cuzzocrea S. Role of EPA in Inflammation: Mechanisms, Effects, and Clinical Relevance. Biomolecules. 2022 Feb 1, 12(2):242. doi: 10.3390/biom12020242. PMID: 35204743; PMCID: PMC8961629.
3. Gutiérrez S, Svahn SL, Johansson ME. Effects of omega-3 fatty acids on immune cells. Int J Mol Sci. 11 October 2019, 20(20):5028. doi: 10.3390/ijms20205028. PMID: 31614433; PMCID: PMC6834330.
4. Guesnet P, Alessandri JM. Docosahexaenoic acid (DHA) and the developing central nervous system (CNS) – Implications for dietary recommendations. Biochimie. 2011 Jan. 93(1):7-12. doi: 10.1016/j.biochi.2010.05.005. Epub 2010 May 15. PMID: 20478353.
5. Le Floc’h C, Cheniti A, Connétable S, Piccardi N, Vincenzi C, Tosti A. Effect of a dietary supplement on hair loss in women. J Cosmet Dermatol. 2015 Mar; 14(1):76-82. doi: 10.1111/jocd.12127. Epub 2015 Jan 8. PMID: 25573272.
6. Ouladsahebmadarek E, Khaki A, Khanahmadi S, Ahmadi Ashtiani H, Paknejad P, Ayubi MR. Hormonal and metabolic effects of polyunsaturated fatty acids (omega-3) in diet-induced polycystic ovary syndrome rats. Iran J Basic Med Sci. 2014 Feb;17(2):123-7. PMID: 24711896; PMCID: PMC3976750.
7. Balić A, Vlašić D, Žužul K, Marinović B, Bukvić Mokos Z. Omega-3 Versus Omega-6 Polyunsaturated Fatty Acids in the Prevention and Treatment of Inflammatory Skin Diseases. Int J Mol Sci. 2020 Jan 23, 21(3):741. doi: 10.3390/ijms21030741. PMID: 31979308; PMCID: PMC7037798.
8. Ryan AS, Astwood JD, Gautier S, Kuratko CN, Nelson EB, Salem N Jr. Effects of long-chain polyunsaturated fatty acid supplements on neurodevelopment in childhood: a review of human studies. Prostaglandins Leukot Essent fatty acids. 2010 Apr-Jun;82(4-6):305-14. doi: 10.1016/j.plefa.2010.02.007. Epub 2010 Feb 25. PMID: 20188533.
9. Farag MA, Gad MZ. Omega-9 fatty acids: potential roles in the management of inflammation and cancer. J Genet Eng Biotechnol. 2022 Mar 16 20(1):48. doi: 10.1186/s43141-022-00329-0. PMID: 35294666; PMCID: PMC8927560.