What is Omega-3 and Why is it Important? What are omega 6 and Omega 9?
Omega-3 is an essential fatty acid that plays a crucial role in maintaining good health. Omega-3 fats have important benefits for your heart, brain, and metabolism. While omega-6 fats provide your body with energy, they are abundant in our diet; however, most people don't consume enough omega-3s. Omega-9 fats are nonessential fats that your body can produce.
There are three primary types of Omega 3
Alpha-linolenic acid (ALA) – Found in nuts, seeds, and plant oils like flaxseed, walnuts, and rapeseed oil.
Eicosapentaenoic acid (EPA) – Found in fatty fish and marine algae.
Docosahexaenoic acid (DHA) – Also found in fish and algae, essential for brain and eye health.
The body can convert some ALA into EPA and DHA, but the conversion rate is limited, making direct sources like fish or supplements more effective.
Health Benefits of Omega-3
✅ Brain Health – DHA supports normal brain function (250mg daily recommended).
✅ Eye Health – DHA contributes to normal vision (250mg daily recommended).
✅ Heart Health – EPA & DHA support heart function (250mg daily recommended).
✅ Blood Pressure Regulation – 3g of EPA & DHA daily helps maintain normal blood pressure.
✅ Cholesterol Support – ALA (2g daily) & DHA (2g daily) help regulate cholesterol levels.
✅ Pregnancy & Foetal Development – DHA supports brain and eye development in unborn babies (200mg daily recommended).
Omega-6 Fatty Acids
Like omega-3, omega-6 is a polyunsaturated, fatty acid that is essential to our diets, and therefore we need to eat them. Omega-6 plays a large role in the health of the body’s cells, as well as growth and maintenance. There are four main omega-6 acids; Gamma-linolenic acid (GLA), Arachidonic acid (ARA), Linolenic acid (LA), and Conjugated Linolenic acid (CLA).
These omega-6 fatty acids can be found in numerous foods meaning it is rare to be deficient in it; in fact, due to how available they are in our diets, they are often over-consumed.
Omega-6 Benefits
The issue when it comes to omega-6 is getting the balance right between it and omega-3. Early humans were thought to consume a 1:1 ratio of omega-6 to omega-3 whereas, in today’s world, it’s closer to 10:1 or even 20:1 for some people.
The overconsumption of omega-6 can cause many health issues but that isn’t to say it doesn’t come without its benefits when the balance is right.
Stimulate Hair Growth - As well as being beneficial to hair health through its ability to provide nourishment, omega-6 is also thought to help improve thickness by stimulating growth and controlling water loss. In addition, it also helps to keep the scalp healthy and improves skin condition.
Relieves PMS Symptoms - For some women, the pain and irritation caused during menstruation can be excruciating. Some studies have found the omega-6 found in evening primrose oil can reduce the severity of PMS pain and other symptoms.
Omega-9 Fatty Acids
Different to omega-3 and omega-6, omega-9 is a monosaturated, fatty acid that isn’t classed as an essential due to the body being able to produce it. Our bodies use omega-3 and omega-6 to produce a small amount of omega-9, and it is found in plentiful supply in the foods we eat. There are four main types of omega-9 fatty acids; Oleic acid, Mead acid, Erucic acid, and Nervonic acid.
It plays very similar roles in the body to omega-3 and omega-6, sharing similar benefits and sources.
Omega-9 Benefits
Omega-9 shares many of the health benefits of both omega-3 and omega-6, such as lowering blood pressure, cholesterol, and helping to clear plaque from arteries. There are other benefits possibly linked to omega-9 consumption.
Help Prevent Metabolic Syndrome - Metabolic syndrome is a cluster of conditions that occur together (10). The conditions include high blood pressure, high blood sugar, and abnormal triglyceride levels which could explain why omega-9 fatty acids may help with this condition.
Boosts Energy and Enhances Mood - One study found that reducing the ratio of saturated fatty acids to monounsaturated fatty acids affected the amount of energy used for physical activity as well as improving mood (11). It concluded that the oleic acid used during the trial was associated with an increase in physical activity, the participants having more energy and reduced anger.
Improves Immunity and Allergies - The anti-inflammation benefits of omega-9 mean it may help improve the body’s immunity, reduce inflammation and have a positive effect on those suffering from allergies. It has been suggested that those with low levels of omega-9 may be at a higher risk of developing a problematic allergy at some point in their life.
What is Cod Liver Oil?
Cod liver oil is derived from the liver of cod fish and contains:
Omega-3 fatty acids (EPA & DHA)
Vitamin A – Supports vision, skin health, and immune function.
Vitamin D3 – Essential for bone health and calcium absorption.
Cod Liver Oil Benefits
✔️ Supports immune function (Vitamin A & D3)
✔️ Promotes healthy skin and vision (Vitamin A)
✔️ Enhances bone strength (Vitamin D3)
✔️ Provides Omega-3 benefits (EPA & DHA)
⚠️ Note: Pregnant and breastfeeding women should avoid cod liver oil due to its high Vitamin A content.
What is Fish Oil?
Fish oil is extracted from the tissues of fatty fish like salmon, sardines, and mackerel. It is a rich dietary source of Omega-3 (EPA & DHA) and provides the same benefits as Omega-3 supplements, including:
Brain and eye health
Heart function support
Blood pressure regulation
Cholesterol balance
Key Differences: Cod Liver Oil vs. Fish Oil vs. Omega-3
| Aspect | Omega-3 | Fish Oil | Cod Liver Oil |
|---|---|---|---|
| Source | Found in fish, nuts, seeds, algae | Derived from fatty fish | Extracted from cod liver |
| Contains EPA & DHA | Yes | Yes | Yes |
| Vitamin A | No | No | Yes |
| Vitamin D3 | No | No | Yes |
| Recommended for Pregnancy | Yes | Yes | No (due to Vitamin A) |
Should You Take Cod Liver Oil or Fish Oil for Omega-3?
Both cod liver oil and fish oil can be effective in providing essential Omega-3 fatty acids, but they serve different purposes:
Choose Fish Oil if you only need Omega-3 (EPA & DHA) without additional vitamins.
Choose Cod Liver Oil if you want Omega-3 plus Vitamin A & D3 for extra immune and bone support.
Pregnant or breastfeeding women should avoid cod liver oil and instead opt for Omega-3 fish oil supplements, such as Pregnacare Plus or Pregnacare Breastfeeding.
Recommended Supplements:
Metagenics Omegagenics Fish Oil Capsules - Regular Strength Omega-3 Fish Oil capsules
Nordic Naturals Complete Omega D3 - High strength Omega 3 with Vit D
Vitabiotics Ultra Cod Liver Oil – Combines Cod Liver Oil & Omega-3 for complete benefits.
Nordic Naturals Arctic - D Cod Liver Oil
Pregnacare Plus/Max/Breastfeeding – Omega-3 supplements safe for pregnancy.
Final Thoughts
✔️ Fish Oil = Pure Omega-3 (Best for general Omega-3 intake).
✔️ Cod Liver Oil = Omega-3 + Vitamins A & D3 (Best for added vitamin benefits).
✔️ Omega-3 Supplements = DHA & EPA (Supports brain, heart, and eye health).