Omega 3, 6 and 9

by Matthew Cousins December 15, 2019

Background

Omega oils are found in 3 different categories, named omega 3, 6 and 9. Omega 3 and 6 oils can’t be made in the body, and are therefore vital in the diet. Omega 9 oils can be made in the body but are still important in the diet. Omega 3, 6 and 9 oils vary due to their structure, and each type also has further sub-types.

Omega 3

The three most common types of omega 3 fatty acids are known in short as: DHA, EPA and ALA. Dietary intake of DHA and EPA is mostly commonly through seafood, whereas the best source of ALA is from seeds. The best source of DHA and EPA, however, is through algae, as explained below^1-3.

DHA is the main structural component of the brain, skin and retina and is therefore vital in brain function and development⁴.

The main function of EPA is in the production of a group of compounds called eicosanoids. These compounds are involved in the reduction of inflammation⁵. Double-blind, placebo controlled trials have even shown EPA to help reduce the symptoms of depression⁶.

ALA has many benefits in the body, including a reduction in inflammation and for improving heart health⁷. It is also converted to EPA and DHA but with limited efficacy, showing why all 3 oils are essential in the diet⁸.

DHA and EPA are found in fish, and ALA is common in many seeds such as chia and flax seeds. The omega 3 oils found in fish are not actually synthesised by the fish themselves, but by the algae they eat⁹. Due to the risk of micro-plastic and mercury poisoning from fish, Vitbox has chosen to source DHA and EPA omega 3 oils directly from algae, creating a safer and more sustainable omega 3 supplement^1-3.

Research has shown that most western diets do not contain enough omega 3, and are consumed in an unnatural ratio to omega 6s. A high omega 6/3 ratio is very common in the western diet and has been linked to many common diseases such as cardiovascular disease, cancer and inflammatory and auto-immune diseases¹⁰. This is partly due to the over consumption of omega 6s, found in abundance in processed foods, and a low consumption of omega 3s, traditionally consumed through fish. Read this article for more information!

Omega 6

Omega 6 oils are mostly used for energy. The most common omega 6 oil is linoleic acid, used to make another omega 6 fatty acid called ARA, which is similar to EPA in that it is used to produce eicosanoids. But ARA produced eicosanoids are used to increase an inflammatory response, important in many processes across the body. However, many western diets are far too high in omega 6s, possibly increasing the chances of cardiovascular, inflammatory and auto-immune diseases¹¹.

Omega 9

Omega 9 fatty acids are found abundantly in most cells in your body. Your body can make omega 9 fatty acids, so they are not essential in the diet. However, various studies have shown the benefits of an omega 9 rich diet, such as reducing unhealthy cholesterol in diabetes patients¹².

Conclusion

Overall, we at Vitbox believe that omega 3 supplementation is important, which is why all of us here take one! The western diet typically contains a very high omega 6 : omega 3 ratio, linked to many serious health implications(citation). Increasing your omega 3 intake can improve this ratio but, as mentioned earlier in this article, fish oils can contain toxic mercury and micro-plastics^1-3. Vitbox’s vegan omega 3 supplement is obtained the same way in which fish obtain their omega 3, through algae, creating a safer and more sustainable supplement!

Sources