Omega fatty acids explained

Omega fatty acids explained: Everything you need to know about EFAs for better health

We need natural fats to achieve optimal health and support various natural bodily functions, particularly the omega 3, 6 and 9 essentially fatty acids (EFAs).

These fats are classified as essential because our bodies cannot produce them, which means we need to get them from food and supplements.

Two types of omega EFAs

The omegas fall into two categories, which are named after their structure:

· Monounsaturated fatty acids (MUFAs) have only one double bond in their structure.

· Polyunsaturated fatty acids (PUFAs) have at least two (poly) carbon-carbon double bonds in their structure.

The PUFAs include omega-3s and omega-6s, which are the most biologically significant PUFA classes¹, while omega-9 is a MUFA.

Omega-3 EFAs

The omega 3 fatty acids include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)¹.

These fats play a crucial role in various bodily functions, from brain, heart and eye health to

inflammation reduction and skin health.

· EPA provides anti-inflammatory activity², enhances the immune system³, and provides numerous cardiovascular benefits¹, such as lowering blood pressure and other cardiovascular risks.

· DHA, present in fish oil and some marine algae, is important for the human body's nervous system, including healthy vision⁴.

Omega-3-rich foods include fatty fish (salmon, mackerel, tuna, sardines, and herring), flaxseeds and chia seeds, walnuts, and soybeans and soy products.

Omega-6 EFAs

Omega-6 fatty acids play a crucial role in various bodily functions. These include:

· Supporting healthy hair growth⁵ and contribute to the skin's barrier function⁷, helping to retain moisture and protect against irritants.

· Producing hormones⁶, including prostaglandins, which regulate inflammation, blood pressure, and blood clotting.

· Supporting normal growth and development, especially during childhood⁸.

You find omega-6 fatty acids in foods such as grains, nuts and seeds, including wheat, corn, rice, sesame seeds, walnuts, and pine nuts, and various vegetable oils.

Omega-9 EFAs

Omega-9 fatty acids offer a range of health benefits related to heart health and function due mainly to their anti-inflammatory properties⁹.

Omega-9 fatty acids are abundant in many common foods, including soybeans, avocados, nuts and seeds, such as almonds, hazelnuts, pecans, sesame seeds and chia seeds, and olive oil, which is rich in oleic acid.

Finding the balance

Due to modern food processing practices, conventional diets tend to provide excessive amounts of omega-6 EFAs¹.

This excess can contribute to chronic inflammation linked to various diseases including heart disease, arthritis, autoimmune disorders and cognitive decline as omega-6s are precursors to inflammatory compounds called eicosanoids.

Inflammation also plays a role in obesity as it can impact metabolic function and worsen insulin resistance.

That why its crucial to maintain a balance between omega-6 and omega-3 fatty acids. The ideal way to reduce your omega-6 intake and achieve the appropriate balance between omega-3s is to reduce your intake of processed foods, particularly those that contain manufactured vegetable oils.

It is also a good idea to cook with natural oils, opting for olive oil, avocado oil, or coconut oil over the processed variety made from vegetable oils.

Boost your intake

You can also increase your omega-3 intake, with supplements like Biogen Supreme Omega 3 or Dis-Chem Gold Omega 3 Supreme offering an easy and convenient source of EPA, DHA and ALA, especially if you struggle to consume enough omega-3-rich foods.

https://www.dischem.co.za/biogen-supreme-omega-60-10-free-306

https://www.dischem.co.za/gold-omega-3-supreme-60-s-156

An adequate omega-3 intake is also crucial during pregnancy and while breastfeeding, as these periods are important for foetal and infant development. For these reasons, pregnancy supplements typically contain omega-3s, like Biogen Pregnancy Pack Omega+.

https://www.dischem.co.za/biogen-pregnancy-pack-30s-032

People with specific health conditions such as heart disease, rheumatoid arthritis, or depression may benefit from supplementation, but should only do so under medical guidance.

Those who follow a balanced diet and require additional omega EFAs in their diet can consider a product that combines omega 3, 6 and 9 in the ideal ratio.

https://www.dischem.co.za/catalogsearch/result/?q=omega+3+6+9&form_key=0mJekS8ohwlG56Wp

While supplementing with omega EFAs is generally safe, it is recommended that you consult with a qualified healthcare professional or dietitian for individualised advice, especially if you suffer from underlying health conditions or take any medications.

References:

Ander BP, Dupasquier CM, Prociuk MA, Pierce GN. Polyunsaturated fatty acids and their effects on cardiovascular disease. Exp Clin Cardiol. 2003 Winter;8(4):164-72. PMID: 19649216; PMCID: PMC2719153.
Crupi R, Cuzzocrea S. Role of EPA in Inflammation: Mechanisms, Effects, and Clinical Relevance. Biomolecules. 2022 Feb 1;12(2):242. doi: 10.3390/biom12020242. PMID: 35204743; PMCID: PMC8961629.
Gutiérrez S, Svahn SL, Johansson ME. Effects of Omega-3 Fatty Acids on Immune Cells. Int J Mol Sci. 2019 Oct 11;20(20):5028. doi: 10.3390/ijms20205028. PMID: 31614433; PMCID: PMC6834330.
Guesnet P, Alessandri JM. Docosahexaenoic acid (DHA) and the developing central nervous system (CNS) - Implications for dietary recommendations. Biochimie. 2011 Jan;93(1):7-12. doi: 10.1016/j.biochi.2010.05.005. Epub 2010 May 15. PMID: 20478353.
Le Floc'h C, Cheniti A, Connétable S, Piccardi N, Vincenzi C, Tosti A. Effect of a nutritional supplement on hair loss in women. J Cosmet Dermatol. 2015 Mar;14(1):76-82. doi: 10.1111/jocd.12127. Epub 2015 Jan 8. PMID: 25573272.
Ouladsahebmadarek E, Khaki A, Khanahmadi S, Ahmadi Ashtiani H, Paknejad P, Ayubi MR. Hormonal and metabolic effects of polyunsaturated fatty acid (omega-3) on polycystic ovary syndrome induced rats under diet. Iran J Basic Med Sci. 2014 Feb;17(2):123-7. PMID: 24711896; PMCID: PMC3976750.
Balić A, Vlašić D, Žužul K, Marinović B, Bukvić Mokos Z. Omega-3 Versus Omega-6 Polyunsaturated Fatty Acids in the Prevention and Treatment of Inflammatory Skin Diseases. Int J Mol Sci. 2020 Jan 23;21(3):741. doi: 10.3390/ijms21030741. PMID: 31979308; PMCID: PMC7037798.
Ryan AS, Astwood JD, Gautier S, Kuratko CN, Nelson EB, Salem N Jr. Effects of long-chain polyunsaturated fatty acid supplementation on neurodevelopment in childhood: a review of human studies. Prostaglandins Leukot Essent Fatty Acids. 2010 Apr-Jun;82(4-6):305-14. doi: 10.1016/j.plefa.2010.02.007. Epub 2010 Feb 25. PMID: 20188533.
Farag MA, Gad MZ. Omega-9 fatty acids: potential roles in inflammation and cancer management. J Genet Eng Biotechnol. 2022 Mar 16;20(1):48. doi: 10.1186/s43141-022-00329-0. PMID: 35294666; PMCID: PMC8927560.

May 7, 2025 | Categories: Health | Tags: Skincare

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