Wondering whether you should take Omega 3 6 9 supplements?
A majority of people across the world take over-the-counter Omega 3 6 9 pills. In America, 10% of people consume fish oils containing Omega 3.
But do they really work? Should you also start taking Omega supplements?
Depending on your food habits, you may or may not need Omega pills. People who eat less fish may especially benefit from the supplements.
However, that is not to say the fatty acids are devoid of benefits. In fact, you need them for a number of vital bodily functions and signalling.
In this post, we will explore the health benefits of Omega 3 6 9 pills, medications, and supplements. You can also count on fish oil among them. Then we will see who actually needs these fatty acids. Deal?
Let’s start by sharing a few words on the much-talked-about fatty acids.
What is Omega 3 6 9
Omega 9 6 3 or 3 6 9 is one of the most studied fatty acid groups in the world. They are more dynamic and flexible in structure compared to their counterparts. Anytime our bodies need to do rapid signalling, these three fatty acids turn up! The signalling that goes on inside our brain also uses a lot of Omega 3.
As early as the 1930s, scientists discovered the crucial role of fatty acids for survival. Research over the ages has brought up many more functions of the three fatty brothers.
Now, let’s take a closer look at each of the siblings!
1. Omega 3
Omega 3 is the most-hyped of the three fatty acids. You must have heard how it helps you have a sharp brain and a healthy heart. Our bodies can’t produce Omega 3, so we must get it from our diet.
You will find many types of Omega 3, the most common ones being-
- Eicosapentaenoic acid: EPA has a role in reducing depression and inflammation.
- Docosahexaenoic acid: 8% of our brain (by weight) is made up of DHA. It contributes to cognition and brain development.
- Alpha-linolenic acid: Our bodies use ALA to make energy. It may also be converted to DHA and EPA.
You can get omega 3 in oily and fatty fish. It’s also available from plant sources like flaxseeds, walnuts, hemp seeds, and others. People who have an allergy to fish may take flaxseed oil which is also a completely vegetarian product.
Now, let’s check the health benefits of Omega 3
May Improve Heart Health
Harvard Medical School notes two studies on the effects on Omega 3 on cardiovascular health. The fatty acids reduce bad cholesterol and prevent the deposit of fat in arteries.
In one study, the researchers chose 25,871 healthy adults. The participants didn’t have any history of cardiovascular diseases.
The researchers gave the participants 1-gram of Omega 3 daily. At the end of the study, the researchers found Omega 3 to reduce heart attacks by 28%. However, the fatty acid didn’t prevent occurrences of cardiovascular events overall.
The researchers did note one thing. The people who benefited most had less than 1.5-servings of fish every week. The group saw a 40% decrease in heart attacks and a 19% decrease in the likelihood of cardiovascular events.
In the second study, researchers chose 8,000 men with a history of heart diseases or problems. The group that took 4-grams Omega 3 each day became 25% less likely to die from heart attacks. The dose also reduced the chances of having cardiovascular events.
According to UCCS, Omega 3 can reduce the risk of strokes, heart diseases, and cancer.
May Improve Brain Functions
Omega 3 builds cell membranes in our bodies, including the brain. The fatty acid may help in developing a healthy brain and preventing cognitive deterioration. People who eat fish at least once in week outperform those who don’t in thinking skill tests in many studies.
Omega 3 can also alleviate symptoms of-
- Bipolar disorder
- Other psychotic disorders
Other Health Benefits
Omega 3 may have other health benefits including-
- Reducing body fat
- Encouraging healthy bones
- Relief from asthma
Fact: Most western diets lack the recommended levels of Omega 3.
2. Omega 6
Omega 6 is the second member of the Omega 3 6 9 fatty acid group. It’s also an essential fatty acid, meaning you need to consume it through your diet.
The most important function of Omega 6 is the production of energy. It may also have a role in-
- Reducing symptoms of rheumatoid arthritis
- Catalyzing the action of breast cancer drugs
- Reducing body fat mass
Note: Over-consumption of Omega 6 is dangerous to humans. It can lead to inflammatory diseases, asthma, cardiovascular disorders, depression, and arthritis.
Fact: Most western diets contain too much Omega 6. You should have 2 – 4-times more Omega 6 than Omega 3. However, most western diets have 11 – 30-times more Omega 6 than fatty acids.
3. Omega 9
Our bodies can produce ample Omega 9, another fatty acid that abounds our cells. Omega 9 increases the good cholesterol (HDL) and reduces bad cholesterol (LDL). It can also-
- Prevent the buildup of plaques in arteries
- Reduce heart attacks and strokes
- Reduce the risks of coronary heart diseases
- Decrease inflammation
Fact: It may be useful to replace other types of fats with Omega 9.
Summary of Benefits
1. As we saw, Omega 3 is the most important out of Omega 3 6 9. It promotes a healthy heart and reduces risks of cardiovascular diseases. You may also have improved brain functions.
2. Omega 6 is necessary for energy production and reduction of body fat.
3. Omega 9 protects you from various cardiovascular diseases.
Who Needs Omega 3 6 9 Supplement
The best way to get your Omegas is through diet. You should eat at least 1.5-servings of oily fish or seafood each week to get your recommended doses of Omega 3 6 9.
However, as we said, most western diets lack adequate amounts of Omega 3. People who don’t like or eat fish should consider going for Omega 3 rich foods or supplements like fish oil. They can also take Omega 3 6 9 supplements, taking care not to consume too much Omega 6 through diet.
However, fish oil and Omega 3 have some differences, even though fish oil is a preferred Omega 3 supplement.
The best way is to have a balanced Omega 3 6 9 supplement that provides the Omegas in 2:1:1 ratio (Omega 3:6:9).
People who are at risk of heart diseases can also benefit from Omega supplements.
Omega 3 6 9 supplements may be a good choice for those who lack enough of the fatty acids in the diet.
You may also consider the supplement for a healthy heart, provided you are at risk of heart disorders. While shopping for Omega supplements, look out for at least 1-gram dose of each fatty acid.
A balanced Omega ratio containing a healthy balance of EPA and DHA is best to provide overall health benefits. So check your supplement and go for quality Omega 3 6 9 pills, liquid, or powder. You can take a look at the best omega 3 pills chosen by us for a quick recommendation.