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Omega 3, 6 & 9: Your Essential Fatty Acid Guide

Filed Under: Supplements at 4:00 pm | By: Mauricio Matusiak

Some people may get confused when looking for omega-3 supplements as some products contain the term 3-6-9 on their labels. What’s the difference? Do we really need 6s and 9s or isn’t just the omega-3 enough? Understanding the omega 3-6-9 doesn’t have to be difficult. So, let’s present you a quick essential fatty acid guide.


What is it?

Omega-3 (Alpha-linolenic acid) is an essential fatty acid that plays an important role in all sorts of bodily processes.

Where are they found?

Fatty fish such as salmon, sardines, and herring, grains, seeds, nuts, and oils such as flaxseed, wheat germ, canola, and hempseed.

What health benefits they provide?

Reduce cholesterol and risk of heart disease, improve joint mobility, enhance brain function, maximize fat-loss, and control high blood pressure.


What is it?

Omega-6 (Linoleic acid) is an essential fatty acid that is necessary for optimal health.

Where are they found?

Olive oil, grapeseed, pistachios, raw nuts, chia seed oil, pumpkin seeds, hempseed oil, green leafy vegetables, broccoli, and kale.

What health benefits they provide?

Promote brain health and assist in healthy growth and development, fight inflammation, reduce arthritis as well as nerve pain, supports bone health, and lower risk of heart disease and high blood pressure.


What is it?

Omega-9 (monounsaturated oleic and stearic acid) is a non-essential fatty acid produced naturally by the body. However, this production requires omega-3 and 6 and if you lack these fatty acids in your diet, you must obtain omega-9 from food sources.

Where are they found?

Avocados, almonds, pecans, hazelnuts, cashews, pistachios, olives, and olive oil

What health benefits they provide?

Regulate cholesterol levels, enhance immune function, promote joint healing, and provide anti-inflammatory properties.

It’s important that you eat twice as much omega-6 as omega-3 but because omega-6 fats are commonly found in widely used vegetable oils, not a lot of Americans are deficient in omega-6s. In fact, most people consume way more omega-6 than omega-3 which isn’t good. Keep the ratio 2:1 by ensuring that you are getting enough omega-3s from food sources or supplements.

More Related Products

Natrol – Omega 3-6-9 Complex for Heart Health Lemon Flavor 1200 mg. – 90 Softgels
Barlean’s – Total Omega 3-6-9 Swirl Orange Cream – 16 fl. oz.
Solgar – EFA Omega 3-6-9 1300 mg. – 60 Softgels

One Response to “Omega 3, 6 & 9: Your Essential Fatty Acid Guide”


    I havent seen prices for the supplements offered.

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