Did you know? According to Dr. Michel Cymes, 90% of French people have a deficiency in omega-3 , these polyunsaturated fatty acids essential for our body? These lipids, found in fish oils in particular, play a key role in the proper functioning of our body.
But between omega-3, 6 and 9 , how do you find your way around and what are their respective benefits ?
Key points to remember:
- 🐟 Omega-3 : Essential for cardiovascular and brain health.
- 🌻 Omega-6 : Important for the immune system, but should be consumed in moderation.
- 🥑 Omega-9 : Beneficial for cholesterol control and found in foods like olive oil.
- ⚖️ Balance : Maintaining a balanced ratio between these fatty acids is crucial for optimal health.
Understanding Omega 3, 6 and 9: Definitions and essential roles
Navigating the world of fatty acids may seem complex , but together, let's clarify these concepts to optimize your well-being.
Omega-3
Omega-3s are essential polyunsaturated fatty acids, meaning our bodies cannot produce them on their own . They play a key role in brain development and mental health . They are found primarily in oily fish such as salmon and mackerel, as well as in certain vegetable oils . [Product Integration]
Omega-6
Omega-6 fatty acids are also essential polyunsaturated fatty acids. They contribute to the proper functioning of the immune system and to healthy skin . Found in vegetable oils such as soybean and sunflower oil , they should be consumed in balance with omega-3 fatty acids to avoid pro-inflammatory effects. An omega-6/omega-3 ratio that is too high can increase the risk of cardiovascular disease .
Omega-9
Unlike omega-3 and 6 fatty acids, omega-9 fatty acids are not considered essential because our bodies can synthesize them. However, including them in our diet is beneficial . Rich in olive oil and avocados, they help lower LDL cholesterol levels , thus supporting heart health.
The specific benefits of Omega 3, 6 and 9
Let's get down to business: what benefits can we expect from omega 3, 6 and 9?
Benefits of omega-3
They are not called “essential fatty acids” for nothing. Omega-3s (especially DHA and EPA ) play a major role in brain development , mental health and cardiovascular protection .
Regular intake helps prevent depression , reduce the risk of heart rhythm disorders , and even improve memory.
They are naturally present in oily fish , flax seeds , rapeseed oil , and fortified eggs .
Benefits of omega-6
Omega-6s are not the “bad guys” of the group. They support immune function , participate in cell structure, and can have a positive effect on the skin .
But beware of imbalance : an excess can promote inflammation . The omega-6/omega-3 ratio is therefore essential to monitor.
These fatty acids are found in sunflower oil , soybean oil , meat and industrial products rich in fats.
Benefits of omega-9
There's no need to obtain them through diet: omega-9s are synthesized by the body . However, consuming them through olive oil , avocados , or nuts is beneficial.
They contribute to heart health , help reduce the risk of cardiovascular disease, lower LDL cholesterol levels and support blood pressure .
And because they are monounsaturated fats , they hold up well to cooking. A real plus for your everyday cooking.
Summary table of specific benefits
| Omega | Major benefits | Food sources |
|---|---|---|
| Omega-3 (ALA, EPA, DHA) | Brain development, mental health, cardiovascular protection, triglyceride regulation, inflammation | Oily fish, rapeseed oil, flax seeds, walnuts, fortified eggs |
| Omega-6 (linoleic acid) | Immune function, cellular function, skin health | Sunflower/soybean/corn oils, meat, processed foods |
| Omega-9 (oleic acid) | Cholesterol reduction, cardiovascular support, blood pressure regulation | Olive oil, avocado, walnuts, almonds |
Are you starting to get a clearer picture of this family of fatty acids ? Each type has its function, its specific role, its benefits , but all require a well-balanced intake to avoid any dietary imbalance .
Shall we continue with the rest? Let's see how these omega fatty acids can help you with your weight management !
Which Omega should you choose according to your specific needs?
Not all omega fatty acids are created equal… but they're not competing with each other. Each type addresses different needs , and that's precisely what we'll explore here. There's an omega for every health goal .
Ready to sort things out?
| Objective / Need | Omega recommended | Key fatty acid | Main natural source |
|---|---|---|---|
| Memory, concentration, mood | Omega-3 | DHA | Fatty fish, fish oil |
| Cardiovascular health | Omega-3, Omega-9 | EPA, DHA, oleic acid | Oily fish, olive oil |
| Weight loss, lipid metabolism | Omega-3 (ALA, EPA, DHA) | TO THE | Linseed oil, seeds, nuts |
| Dry skin, skin inflammation | Omega-6, Omega-9 | Linoleic acid, oleic acid | Sunflower oil, avocado, olive |
| Pregnancy, brain development in children | Omega-3 (DHA) | DHA | Fatty fish, enriched eggs |
| AMD prevention, eye support | Omega-3 (DHA) | DHA | Fish oil, sardines, mackerel |
| High cholesterol | Omega-9 | Oleic acid | Olive oil, almonds, avocado |
Each fatty acid has its role. Finding the right dietary balance according to your profile and goals allows you to benefit from the best health impact without going to extremes.
Omega 3, 6, 9 and weight loss: What recent studies say
What if omega 3, 6 and 9 could also give you a little boost with weight loss ? No, they are not miracle fat burners… but their effect on metabolism is far from negligible.
Omega-3: discreet but effective allies against weight gain
Studies from 2024-2025 confirm that regular consumption of omega-3 fatty acids (EPA and DHA) can help reduce weight gain , particularly in overweight adults or those with a sedentary lifestyle. These fatty acids regulate triglycerides, support metabolic health, and positively influence fat distribution in the body.
By activating certain genes involved in lipid oxidation , omega-3 fatty acids facilitate the use of fats as an energy source . This mechanism helps reduce the risk of fat accumulation , particularly in the abdominal area.
And that's not insignificant when you're trying to slim down, is it?
On the same topic: When and why should you take omega-3 supplements for bodybuilding?
Does plant-based ALA have the same benefits?
Alpha-linolenic acid (ALA), found in flax seeds or rapeseed oil , is a precursor of long-chain omega-3 fatty acids (EPA, DHA). However, its conversion rate remains low, around 5 to 10%.
It still remains an interesting contribution to a balanced diet, especially if you do not eat fish.
And what about omega-6 and 9 in all of this?
Omega-6 fatty acids, if consumed in excess , can promote chronic inflammation , hindering weight loss. They are often very present in processed foods , through vegetable oils rich in linoleic acid .
Omega-9 fatty acids, like oleic acid found in olive oil, can regulate satiety . They play an indirect, but significant, role in managing energy intake .
Foods rich in Omega 3, 6 and 9
Wondering where to naturally find those famous omega-3, 6, and 9 fatty acids? Good news: they're all around us . The trick is knowing what to eat to reap all the benefits . Let's find out together.
As for omega-3s: oily fish take center stage.
Let's be honest: to get your fill of EPA and DHA , nothing beats oily fish like mackerel, herring, sardines, or salmon. These polyunsaturated fatty acids are readily available and easily absorbed by the body .
Plant-based version: think about seeds and oils
If you prefer plant-based options, opt for ground flax seeds , walnuts , chia seeds , and especially flaxseed oil . Rich in alpha-linolenic acid, this oil supports a varied and balanced diet, but its effect depends on proper metabolic binding to EPA and DHA.
Omega-6 fatty acids are often hidden… everywhere
Omega-6 fatty acids , particularly linoleic acid , are present in a wide variety of oils: sunflower oil, corn oil, soybean oil.
It is also found in meat , some dairy products , and processed foods. There's no need to intentionally add it to your diet : we often consume it in excess without even realizing it.
Omega-9: easy to incorporate, and delicious
Along with oleic acid , omega-9 fatty acids are well represented in olive oil, avocados, and almonds. Their beneficial effect on cholesterol levels is well documented.
In addition, they are heat resistant, making them an ideal base for everyday cooking.
And what about eggs, butter, and cheese?
Some dairy products may contain omega-3 fatty acids, especially if they come from grass-fed animals. Eggs enriched with omega-3, for example, are a good option for diversifying your food sources without changing all your habits.
However, be careful with saturated fatty acids present in butter and cheeses : their consumption should remain moderate in a varied and balanced diet .
💊 What if food isn't enough?
In certain cases (specific diets, vegetarianism, pregnancy), a dietary supplement can help ensure a sufficient intake of omega fatty acids. The important thing is to choose a stable , purified, and properly dosed product, with good binding between the active molecules and your body .
Potential side effects and precautions for using Omega 3, 6 and 9
We often talk about the benefits of omega-3 fatty acids , but rarely about the possible side effects . And yet, as with any nutritional supplement, inappropriate or excessive consumption can lead to problems . So, let's take a closer look, without being alarmist.
⚠️ Too much omega-3: not always good for the body
Yes, omega-3s are beneficial. But consuming too much of them (especially through dietary supplements ) can cause digestive issues such as bloating , nausea , or temporary mood swings .
In some people, an excess of EPA could also increase the risk of bleeding , especially if combined with anticoagulant therapy. The human body thrives on balance.
Omega-6 fatty acids: useful but quickly inflammatory
Omega-6 fatty acids are present in many vegetable oils. In high doses, they can disrupt the body's inflammatory balance . This can cause joint pain or disorders related to chronic inflammation .
An imbalance with omega-3 can also impact cardiovascular health or promote skin disorders such as dryness or acne.
Some research suggests that an unhealthy omega-6/omega-3 ratio may contribute to depression and even certain mental health disorders . The nervous system is very sensitive to the quality of the fats we consume.
An imbalance can therefore also affect your mood and your ability to concentrate. Polyunsaturated fatty acids play a direct role in brain chemistry.
Omega-9 fatty acids, on the other hand, are more stable.
Less stress here: monounsaturated fatty acids like oleic acid , found in olive oil , are well tolerated. Their use is even associated with a reduction in LDL cholesterol levels , without any significant side effects.
That said, like all fats , they are high in calories . Excessive consumption can contribute to weight gain if the overall diet is not balanced .
Beware of age-related macular degeneration (AMD) and prolonged imbalances.
A chronic omega-3 deficiency can increase the risk of age-related macular degeneration (AMD) . These fatty acids support the structure of the retina through their action on cell membranes .
In adults and seniors , insufficient intake could also accelerate cognitive aging or accentuate the effects of metabolic syndrome .
FAQ: Answers to frequently asked questions about Omega 3, 6 and 9
Before we wrap up, we'd like to offer a quick and helpful FAQ . We often have the same questions when we start learning about fatty acids , so it's best to answer them clearly. Ready? Let's go.
Can omega 3, 6 and 9 be consumed at the same time?
Yes, and that's precisely what we often do through our diet. The key is to maintain a balance. An excess of omega-6 can cause an inflammatory imbalance, so the correct ratio with omega-3 is important to monitor.
Do omega fatty acids have benefits for the skin?
Absolutely. Omega-3, 6, and 9 fatty acids play a role in the structure of cell membranes. They contribute to hydration, reduce skin inflammation, and help relieve dry skin or eczema. Linoleic acid is particularly beneficial for the skin.
Is a dietary supplement necessary?
It depends on your habits. If you consume few oily fish, flaxseeds, or rapeseed oil, a capsule with a good dose of EPA and DHA can help you meet your daily requirements. Choose products with a high purity level and a traceable source.
Can vegetarians meet their omega-3 requirements?
Yes, but it's a bit more technical. Plant-based sources like flaxseed oil, chia seeds, or walnuts contain ALA, but the conversion to EPA and DHA remains low. There are now algae supplements available that are suitable for plant-based diets.
What is the best natural source of omega-3?
Oily fish such as mackerel, sardines, and salmon remain the richest sources of EPA and DHA. If you don't consume animal products, flaxseed oil or algae oil are excellent plant-based alternatives.
Source :
- https://www.750g.com/90-des-francais-manquent-d-omega-3-le-dr-michel-cymes-nous-explique-comment-y-remedier-a40254.htm
- https://www.anses.fr/en/system/files/NUT-Ra-omega3.pdf
- https://www.ocl-journal.org/articles/ocl/full_html/2024/01/ocl240011/ocl240011.html
