Omega-3, 6 & 9: Making Sense of Healthy Fats

The good, the essential and the unnecessarily complicated.

We've spent years being told to eat less fat.

Then we discovered that some fats are actually good for us.

And now we're faced with omega-3, omega-6, omega-9, fish oil capsules, seed oils and endless claims about inflammation and brain health.

So what's the difference?

And do we really need to worry about getting the right balance?

The good news is that it's much simpler than the supplement industry might have us believe.

1. What are omega-3, 6 and 9?

They're all types of unsaturated fat, but they have different roles in the body.

FatWhy it mattersWhere to find itOmega-3Supports normal brain, eye and heart function; involved in regulating inflammationOily fish, walnuts, flaxseeds, chia seedsOmega-6Important for cell function, growth and normal immune processesNuts, seeds, sunflower oil, soya oilOmega-9Can support healthy cholesterol levels when it replaces saturated fatOlive oil, avocados, almonds, rapeseed oil

Omega-3 and omega-6 are essential fats. Our bodies can't make the essential members of these families, so we need them from food.

Omega-9 isn't essential because our bodies can produce it.

That doesn't mean omega-9 isn't beneficial — just that we don't need to obtain it specifically from our diet.

2. Omega-3 — the one worth paying attention to

Omega-3 fats are particularly interesting because many people don't eat much oily fish.

There are three main types:

ALA: Found in plant foods such as walnuts, chia seeds and flaxseeds.

EPA: Found mainly in oily fish and marine sources. Involved in processes that regulate inflammation.

DHA: Also found in oily fish. An important structural component of the brain and retina.

Our bodies can convert some ALA into EPA and DHA, but conversion is limited, especially for DHA.

That's why eating oily fish can be useful.

How much do we need?

The NHS recommends at least two portions of fish per week, including one portion of oily fish.

A portion is approximately 140g cooked fish.

Good choices include salmon, sardines, mackerel, trout and herring.

Tinned tuna doesn't count as oily fish under NHS guidance.

There are also upper limits for oily fish consumption, particularly for women who may become pregnant.

3. Do we need omega-3 every day?

Here's an interesting point made by neuroscientist Dr Tommy Wood.

We don't necessarily need to consume EPA and DHA every single day.

Why?

Because our bodies can store omega-3 fats in tissues, including body fat, and use them over time.

Omega-3s also become incorporated into cell membranes.

So eating salmon on Monday doesn't mean all the benefits disappear by Tuesday.

Our bodies don't operate on a strict daily omega-3 deadline!

This is one reason it's useful to think about our usual intake over time rather than obsessing about individual days.

However, storage doesn't mean that one enormous serving will provide everything we need indefinitely.

Consistency over time matters more than daily perfection.

4. What if you don't like oily fish?

Not everybody enjoys salmon, sardines or mackerel.

And that's absolutely fine.

Plant foods such as walnuts, chia seeds and ground flaxseeds provide ALA.

But because our bodies convert relatively little ALA into DHA, people who don't eat oily fish may wish to consider an EPA/DHA supplement.

There are two main options:

Fish oil: Provides EPA and DHA directly.

Algae oil: A fish-free source of DHA and sometimes EPA, suitable for vegetarians and vegans.

Dr Tommy Wood has also discussed algae-based supplements as a practical alternative for people who don't regularly eat seafood.

A supplement isn't essential for everybody, and taking one doesn't guarantee improvements in memory, mood or cardiovascular health.

But it can be a convenient way to obtain long-chain omega-3 fats if you rarely eat fish.

Choosing a supplement

Don't be distracted by a label advertising 1,000mg fish oil.

That doesn't mean it contains 1,000mg of omega-3.

Look at the actual amounts of EPA and DHA on the label.

And remember that higher doses aren't automatically better. High-dose omega-3 supplements can carry risks, including an increased risk of atrial fibrillation in some people.

If you take medication or have a medical condition, check with a healthcare professional before supplementing.

5. Omega-6 — is it really inflammatory?

Omega-6 has developed something of an unfair reputation.

You may have heard claims that omega-6 fats cause inflammation and that we should avoid seed oils.

But the science doesn't support such a simple conclusion.

Omega-6 fats are essential for normal health.

Although some omega-6-derived compounds are involved in inflammatory pathways, that doesn't mean eating omega-6-rich foods automatically increases harmful inflammation.

Human studies generally don't support the claim that ordinary dietary linoleic acid, the main omega-6 fat, increases inflammatory markers.

And replacing saturated fats with unsaturated fats can improve blood cholesterol levels.

Most people already obtain adequate omega-6 from their diets.

Rather than worrying about eating too much omega-6, it's generally more useful to ensure you're getting enough omega-3.

6. Omega-9 — the helpful extra

Omega-9 fats are monounsaturated fats.

The best-known is oleic acid, found in olive oil, avocados, almonds and other foods.

Unlike omega-3 and omega-6, omega-9 isn't essential because our bodies can produce it.

However, foods rich in monounsaturated fats can be part of a heart-healthy diet.

For example, replacing some butter or other sources of saturated fat with olive or rapeseed oil can help improve cholesterol levels.

Omega-9 doesn't need its own supplement.

A varied diet containing suitable unsaturated fats is generally enough.

7. Do we need the perfect omega-3-to-omega-6 ratio?

You'll sometimes see advice suggesting that we need to achieve a particular ratio of omega-3 to omega-6.

But there's no universally agreed ideal ratio that everybody should aim for.

And there's little reason to become obsessed with calculating one.

The more useful questions are:

Am I eating enough omega-3?

Am I choosing unsaturated fats more often than saturated fats?

Am I eating a varied, balanced diet?

Nutrition doesn't have to become a mathematical exercise.

8. Can omega-3 supplements protect our brains?

Because DHA is an important component of brain tissue, researchers have investigated whether omega-3 supplements can prevent cognitive decline.

Some observational studies associate fish consumption with better brain-health outcomes.

But clinical trials haven't consistently shown that omega-3 supplements prevent dementia in generally healthy adults.

Similarly, although certain omega-3 preparations can help with specific medical conditions, ordinary supplements aren't a guaranteed way to prevent heart disease or reduce inflammation.

Omega-3 fats matter.

But they're one part of a much bigger picture that includes movement, sleep, overall diet and cardiovascular health.

A little self-reflection

1. Do I regularly eat oily fish?

2. If not, could I include it occasionally — or would a supplement suit me better?

3. Do I eat plant sources of omega-3 such as walnuts or flaxseeds?

4. Do I use olive or rapeseed oil regularly?

5. Am I unnecessarily worried about omega-6 or seed oils?

6. Do I understand what my supplements actually contain?

7. Am I expecting benefits that aren't supported by strong evidence?

8. Could I improve my fat choices without making my diet more complicated?

A practical exercise: Your Healthy Fats Check

What to considerMy current habitsOne realistic changeOily fish intakePlant omega-3 sourcesOlive oil, nuts and other unsaturated fatsSaturated fat choicesOmega-3 supplements, if appropriate

You don't need to change everything.

Perhaps it's adding walnuts to breakfast, enjoying salmon once a week, switching to olive oil or considering an algae-based supplement if you don't eat seafood.

Choose what works for you.

A final thought

Omega-3, 6 and 9 all have useful roles in the body.

Omega-3 and omega-6 are essential.

Omega-9 isn't essential, but foods containing it can still support a healthy diet.

And despite what some headlines suggest, omega-6 isn't the enemy.

For most people, the sensible approach is to eat a variety of unsaturated fats, include regular sources of omega-3 and avoid getting caught up in complicated ratios or extravagant supplement claims.

You don't need to eat every nutrient every day, and you don't need to make nutrition more complicated than it already is.

Sometimes the simplest habits are the most sustainable.

Something to think about, don't you think?

The science behind this sheet

• NHS — Fish and shellfish: Guidance on oily fish, omega-3 intake and safe consumption limits. NHS guidance

• British Dietetic Association — Omega-3: Dietary sources, different types of omega-3 and their role in health. BDA information

• Dr Tommy Wood — Huberman Lab: Discussion of omega-3 storage in body tissues and why EPA/DHA intake doesn't have to occur every day. Listen to the discussion

• Johnson, G. H., & Fritsche, K. (2012). Effect of dietary linoleic acid on markers of inflammation in healthy persons: A systematic review of randomized controlled trials. Journal of the Academy of Nutrition and Dietetics, 112(7), 1029–1041. — Examines the evidence linking omega-6 linoleic acid with inflammation.

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Disclaimer: This handout provides general nutrition education, not personalised medical advice. Consult a healthcare professional before taking high-dose omega-3 supplements, particularly if you have a heart rhythm condition, take medication or are pregnant or breastfeeding.