3 min read
Omega-3, -6, -9. What They Are and How They Differ
Max Müller
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Diets Premium Expert • 24.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Max Müller | min read 3 min | Scientifically reviewed by a clinical dietitian 24.03.2026 |
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Key Takeaways
Omega-3, omega-6, and omega-9 fatty acids are composed of long chains of carbon, hydrogen, and oxygen atoms. Their distinctive feature is the presence of double bonds between selected carbon atoms, which makes them classified as unsaturated fatty acids, as opposed to saturated fatty acids, which lack such double bonds.
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Omega-3 fatty acids and their salts
Omega-3s belong to the family of polyunsaturated fatty acids, which means that they have not one, but many double bonds. They are also called essential unsaturated fat acids (NNKTs) because the body is unable to produce them on its own. They must be supplied to the body with diet or supplemented with appropriate supplements. The most important omega-3s include: ALA, which has 18 atoms in fat and 3 bonds; Ecopenta (EPA), which has 20 carbon atoms and 5 bonds in two products. Hyaluronic acid (DHA) which has 22 digestive and 6 fatty acid residues. However, we can find that ALA-3 protects against all kinds of diseases, such as coronary heart disease.
Omega-6 fatty acids and their salts
These fatty acids are also polyunsaturated and contain multiple double bonds. The primary omega-6s consist of: linoleic acid (LA) with 18 carbon atoms and 2 double bonds; gamma-linolenic acid (GLA) with 18 carbon atoms and 3 double bonds; and arachidonic acid (AA) with 20 carbon atoms and 4 double bonds. Omega-6s can be found in products such as eggs, sunflower oil, rapeseed oil, red meat, poultry, and nuts. Among the omega-6 varieties, gamma-linolenic acid is especially notable for its ability to lower blood pressure, reduce the risk of certain cancers, and have positive effects on skin health. However, it is important to note that excessive intake of omega-6s may have negative impacts on health.
Omega-9 fatty acids and their derivatives
Omega-9 fatty acids are less widespread than other types as they have only one double bond and are classified as monounsaturated fatty acids. Omega-9 fatty acids include oleic acid, which has 18 carbon atoms and one double bond. Oleic acid is found in olive oil, sunflower oil, and avocado nuts. Although this type of fatty acid is less commonly mentioned, omega-9 fatty acids have many health benefits, particularly when it comes to the cardiovascular system - they lower total cholesterol levels and increase HDL cholesterol levels, known as "good", which reduces the risk of atherosclerosis. A high intake of omega-9 fatty acids is characteristic of the inhabitants of the Mediterranean region, where olive oil is often used as an ingredient in many dishes. Despite the high intake of this fat, the rate of cardiovascular disease in this region is remarkably low.
The ratio of omega-6 to omega-3 fatty acids
Although both types of these fatty acids seem to have a positive impact on the body, their imbalanced proportion in the diet can have adverse effects on health. The standard diet in industrialized nations contains too much omega-6 compared to omega-3. Statistically, the ratio is 20:1, but it is recommended to maintain it at 4:1 or even better 2:1. The imbalance leads to excessive production of pro-inflammatory compounds and contributes to an increased risk of heart disease, cancer, and arthritis. To counteract this imbalance, it is recommended to reduce the consumption of processed foods and avoid deep-frying. It is also advisable to regularly consume fatty sea fish and add flaxseed oil to salads. When selecting dietary supplements, it is better to choose only omega-3 fatty acids and not a combination of omega-3, omega-6, and omega-9, as the latter two are already present in the diet, sometimes in excess.
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