Omega-3, omega-6, and omega-9 fatty acids: biological roles and recommended dietary intake levels
Julia Wójcik
2026-03-21
4 min. read
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From a biochemical standpoint, fatty acids represent a class of organic compounds categorized as monocarboxylic hydrocarbon derivatives, wherein the aliphatic chain serves as the acidic moiety. When combined with glycerol molecules, they form esters—the fundamental constituents of lipids—which play a pivotal role as an energy substrate for cellular functions and as an energy reserve in the form of triglycerides stored within adipocytes. Based on their chemical structure, fatty acids are divided into saturated variants, distinguished by the absence of double bonds between carbon atoms in the chain, resulting in a solid state at room temperature and predominance in animal-derived fats. Conversely, unsaturated fatty acids, which contain one or more double bonds, tend to remain liquid at ambient temperatures and are commonly found in plant-based oils, where they fulfill critical roles in the body’s metabolic processes.
Omega-3 fatty acids, -6, -9
Unsaturated fatty acids can be divided into three groups omega-3, -6 and -9. Omega as well as ω and n indicates the location of the last binary linkage, looking from the end of the carbon chain. Fat acids showing a positive effect on the body, depending on the family, include: n-3 α-linolenic acid (ALA) flaxseed oil, grapefruit oil, flax oil, oreganoic acid, echinodermal fish (EPA), fatty acid, linseed hexa (DHA). fish oil, sea oil, nLA-6 nLA-9 nLA-G) oils, oils from seaweed, olive oil (nLA-9), olive oil, pork oil, palm oil, and olive oil.
Omega-3 fatty acids, -6, -9 action
Omega-3 fatty acids are anti-inflammatory by reducing the synthesis of pro-inflamatory cytokines. They stimulate the secretion of nitric oxide by the lining of the blood vessels and reduce the tension of the smooth muscle of the arterial vessels. They also reduce lipoprotein syntheses in the liver, which affects lower levels of triglycerides in the blood.
Omega-3 fatty acids, -6, -9, which they help with
Omega-3 fatty acids decrease the intensity of inflammatory processes. They lower blood pressure. They have anti-arrhythmic properties, making them beneficial for coronary heart disease. Omega-6 fat acids can help with lipid profile disorders, by counteracting the lymph nodes. Additionally, GLA acts as an anti-inflammatory agent, which positively affects people with chronic autoimmune diseases and diseases related to the circulatory system.
Omega-3 fatty acids, -6, -9 dosage
In the case of pregnant and breastfeeding women, the amount of EPA and DHA is increased by 100200 mg/day. In order to ensure the proper functioning of the cardiovascular system, LA should be 4% of the energy of the diet and ALA should be 0.5%. Whereas EPA and dHA 250 mg/ day the demand can be met by eating a minimum of 2 fish per week. For pregnant and lactating women, EPA and the DHA should increase by 100??200 mg / day.
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