Fats are essential for overall health, supporting brain function, heart health, hormone balance (of both stress and reproductive hormones, and more. Key types, including polyunsaturated fats (omega-3 and omega-6) and monounsaturated fats (omega-9), play critical roles in maintaining wellness. This guide explores these healthy fats, their dietary and supplemental sources and why supplementation may be necessary for those who struggle to meet their needs through diet alone, or who may have increased need.
Omega-3 Fatty Acids: Essential for Body and Brain Health
Omega-3 fatty acids are essential fats, which means our bodies can't produce them, so we must get them from food or supplements. These fats are key to maintaining heart health, brain function, reducing inflammation and more. There are three main types of omega-3s: EPA, DHA and ALA:
EPA (Eicosapentaenoic Acid) :
● Found In: Primarily marine sources like fish oil and krill oil.
● Benefits: EPA is well-known for its potent anti-inflammatory effects. It helps support heart health by reducing inflammation in the body, and it may improve mood and reduce joint discomfort.
● Why It Works: EPA reduces levels of pro-inflammatory compounds, such as cytokines, helping to lower the risk of chronic conditions like heart disease and arthritis.
● Who Needs It: EPA is especially beneficial for people with inflammatory conditions such as arthritis, heart disease, or those looking to improve mood and mental well-being.
DHA (Docosahexaenoic Acid):
● Found In: Fish oil, krill oil and algae oil (a vegan source).
● Benefits: DHA is critical for brain health, cognitive function and eye health. It's a major structural component in the brain and retina, supporting both neurological and visual function. During pregnancy and early childhood, DHA plays a key role in the development of the brain and nervous system.
● Why It Works: DHA is essential for maintaining the integrity of cell membranes, particularly in the
brain and eyes. It supports healthy communication between brain cells, which is why it's especially important for cognitive function.
● Who Needs It: DHA is crucial for pregnant women, infants and children, as well as older adults
looking to support cognitive function and prevent age-related cognitive decline.
ALA (Alpha-Linolenic Acid):
● Found In: Plant-based sources such as flaxseed, chia seeds, walnuts and hemp seeds.
● Benefits: ALA offers cardiovascular benefits and antioxidant properties. It's the main omega-3 in plant-based diets, though it must be converted into EPA and DHA in the body, a process which does not always happen very efficiently.
● Why It Works: ALA provides the body with a starting point for omega-3s but the conversion process is limited, with only about 5-10% of ALA being converted to EPA, and less than 1% to DHA.
● Who Needs It: ALA is ideal for those following a plant-based diet but since the body’s conversion rate is low, those individuals may benefit from additional EPA and DHA sources to meet their omega-3 needs effectively
Best Sources of Omega-3s:
Fish Oil: High in EPA and DHA, widely researched, supports heart, brain and joint health.
Krill Oil: Contains EPA, DHA, and phospholipids, making it more bioavailable. Also has astaxanthin, an antioxidant that stabilises the oil.
- Buy Krill Oil Supplement HERE
Algae Omega 3: A vegan-friendly source of DHA, suitable for those who avoid fish products.
- Buy Algae Omega 3 Capsules HERE
Omega-6 Fatty Acids: Linoleic Acid and GLA
Omega-6 fatty acids are again essential and do need to be consumed through foods, but an imbalance with omega-3s can promote inflammation. The ideal omega-6 to omega-3 ratio is 1:1 to 4:1, yet modern diets often have a ratio of 15:1 to 20:1, due to high intake of vegetable oils, processed foods and even nuts and seeds. This imbalance can lead to chronic inflammation, contributing to conditions like heart disease and arthritis. To support health, it's crucial to boost omega-3 intake and moderate omega-6-rich foods from healthy sources. The two main omega-6s include:
Linoleic Acid
- Found in: Vegetable oils, nuts and seeds.
- Benefits: Plays a role in skin health and energy production.
Gamma-Linolenic Acid (GLA)
- Found in: Evening primrose oil, borage oil and black currant seed oil.
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Benefits: Known for supporting skin health and hormonal balance. It may reduce
inflammation and ease menstrual discomfort.
Best Sources of Omega-6s:
Evening Primrose Oil: Popular for its hormone-balancing effects
- Buy Evening Primrose Oil HERE
Borage Oil: Contains high levels of GLA and is effective in reducing inflammatory symptoms.
Omega-9 Fatty Acids: Non-Essential but Beneficial
Omega-9 fatty acids are non-essential, meaning the body can produce them. However, they still offer valuable health benefits:
Oleic Acid
- Found in: Olive oil, avocados and almonds.
- Benefits: Supports heart health by improving cholesterol levels and reducing oxidative stress.
Best Sources of Omega-9s:
Olive Oil: Known for its heart health benefits.
Avocados and Nuts: Also provide beneficial omega-9s and other nutrients.
Choosing a Quality Omega Supplement
To get the most from your omega supplements, look for high-quality sources that balance omega-3, omega-6 and omega-9 fatty acids. Some top options include:
- Fish Oil: Look for purified, third-party tested sources for safety and efficacy.
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Krill Oil: Known for superior absorption and added antioxidant protection.
- Algae Oil: Ideal for vegans and vegetarians needing DHA.
- Evening Primrose and Borage Oil: Good sources of GLA for hormone and skin health.
Low-Quality Fats to Avoid
When choosing supplements and food sources, it’s wise to avoid:
Partially Hydrogenated Oils: These oils contain trans fats, which are artificial fats created through a process that adds hydrogen to liquid oils, turning them into solids. Trans fats are harmful to heart health, raising bad cholesterol (LDL) and lowering good cholesterol (HDL). They are commonly found in processed and packaged foods, such as baked goods, margarine/spreads and fried foods. These should be completely avoided to maintain optimal heart and overall health, and help minimise overall inflammation
Low-Quality Fish Oil: Poor-quality fish oil may be contaminated with heavy metals, pesticides or other toxins due to the source of the fish. Additionally, fish oil that has been improperly processed can become oxidised, which reduces its benefits and makes it rancid, often leading to a "fishy" aftertaste or burps. To avoid low-quality fish oil, look for products that have been third-party tested for purity and potency (e.g. IFOS or USP certification). Ensure the label specifies it is free from contaminants such as mercury and PCBs. A fresh, high-quality fish oil should have little to no smell or a mild, non-offensive scent. If you notice a strong fishy smell, the oil may have gone rancid or is of poor quality aftertaste or burps. To avoid low-quality fish oil, look for products that have been third-party tested for purity and potency (e.g. IFOS or USP certification). Ensure the label specifies it is free from contaminants such as mercury and PCBs. A fresh, high-quality fish oil should have little to no smell or a mild, non-offensive scent. If you notice a strong fishy smell, the oil may have gone rancid or is of poor quality.
High Omega-6 Vegetable Oils: Vegetable oils like corn, soybean, sunflower and cottonseed oil are rich in omega-6 fatty acids, which are essential but can promote inflammation when consumed in excess, especially without enough omega-3 intake. These oils are often found in processed foods, fried foods and commercial snacks. Limit the use of vegetable oils and replace them with healthier options like olive oil, avocado oil or coconut oil, which are more balanced or richer in anti-inflammatory omega-3s.
Summary
Balanced omega-3, omega-6 and omega-9 intake supports whole-body health, including heart, brain, hormone and skin health. Fish oil, krill oil and plant-based sources like evening primrose oil can provide a comprehensive range of healthy fats to support optimal wellness.
Further Testing at Body Fabulous
Omega 3: Omega 6 Blood Test (balance of omega 3: 6)
Methylation Vitamin Blood Test: Includes Omega 6, Omega 3 and Monounsaturated Fatty Acids.
References
● Beneficial Outcomes of Omega-6 and Omega-3 Polyunsaturated Fatty Acids on Human Health: An Update for 2021 https://www.mdpi.com/2072-6643/13/7/2421
● Exploring the Role of Omega-6/Omega-3 Ratio in Disease Management: Insights from Dietary Impact and Molecular Docking Analyses https://adtu.in/files/current_issue/vol2_issue2/vol2-issue2-article01.pdf
● Overconsumption of Omega-6 Polyunsaturated Fatty Acids (PUFAs) versus Deficiency of Omega-3 PUFAs in Modern-Day Diets: The Disturbing Factor for Their “Balanced Antagonistic Metabolic Functions” in the Human Body https://onlinelibrary.wiley.com/doi/full/10.1155/2021/8848161
● Effect of High-Dose Omega-3 Fatty Acids vs Corn Oil on Major Adverse Cardiovascular Events in Patients at High Cardiovascular Risk https://jamanetwork.com/journals/jama/fullarticle/2773120
