Omega-3, 6, and 9 Fatty Acids – Properties

Omega-3, 6, and 9 fatty acids are unsaturated fatty acids essential for maintaining many key processes in the body. Omega-3 and 6 must be supplied to the body through food (or dietary supplements) because the body cannot produce them on its own. In contrast, omega-9 can be synthesized by the body, but only if there is an adequate supply of omega-3 and 6 fatty acids [1].

Omega-3

Omega-3 fatty acids are polyunsaturated fatty acids (PUFA) that consist of other acids. The most important for health are:

• docosahexaenoic acid (DHA),
• eicosapentaenoic acid (EPA),
• alpha-linolenic acid (ALA) [2].

These compounds modulate inflammatory pathways by, among other things, inhibiting the expression of pro-inflammatory proteins and molecules, as well as activating anti-inflammatory factors. Moreover, these acids influence the overall lipid accumulation in the body, participate in many metabolic processes, and protect fatty tissues, such as nervous tissue and the retina [3].

Omega-3 fatty acids, such as EPA and DHA, contribute to the proper functioning of the heart and brain. They help protect the circulatory system and may reduce the risk of neurodegenerative diseases, such as Alzheimer's disease [3-4].

The Role of Omega-3 Fatty Acids in the Body

The best-studied and proven benefit of taking omega-3 fatty acids is lowering triglyceride levels in the body, which positively affects the ratios of LDL and HDL cholesterol in the body [3]. But that's not all.

Consumption of omega-3 fatty acids is being studied for its role in glucose metabolism and insulin resistance, allergies, and some autoimmune diseases (e.g., rheumatoid arthritis) [3-5].

Omega-3 fatty acids are also essential for the proper functioning of the nervous system and brain. Studies show that they may be helpful in cases of depressive disorders and those causing dementia and cognitive decline [1,3].

Omega-6

Linoleic acid (LA) and arachidonic acid (AA) are the two main components of omega-6. Proper concentrations of these acids in the body are crucial for maintaining a healthy circulatory system. According to a 2019 analysis, higher omega-6 concentrations were correlated with a reduced risk of serious cardiovascular events [6].

Omega-6 fatty acids are components of ceramides, which are lipids that provide the skin with proper lubrication, a protective layer, and prevent excessive water loss. Additionally, omega-6 is essential for the proper functioning of the immune system by participating in the body's inflammatory response [1-2,7].

The Role of Omega-6 Fatty Acids in the Body

An adequate amount of omega-6 fatty acids can support the proper functioning of the circulatory system. Furthermore, it lowers LDL cholesterol levels, thereby reducing the risk of atherosclerosis or coronary artery disease [8-9].

Omega-6 may also be allies in the fight for healthy skin and preventing inflammatory skin diseases (e.g., atopic dermatitis, psoriasis, and acne). They contribute to maintaining proper skin hydration and elasticity [10].

However, it is important to remember that to achieve the aforementioned benefits from omega-6 fatty acids, it is essential to ensure an appropriate balance between their concentration and the concentration of omega-3 fatty acids in the body [1].

Omega-9

Omega-9 consists of monounsaturated fatty acids (MUFA) and, unlike the other two, can be synthesized in the body. However, typically, their self-production does not fully meet the demand, so it is advisable to ensure additional intake [11].

Research indicates the anti-inflammatory properties of omega-9 fatty acids related to the activation of various immune system cell pathways. Additionally, these acids may participate in inhibiting the proliferation of certain cancer cells and suppressing the expression of one type of oncogene [11].

The Role of Omega-9 Fatty Acids in the Body

Due to their anti-inflammatory properties, proper levels of omega-9 fatty acids may reduce the risk of many diseases rooted in inflammation. This applies to minimizing the risk of cardiovascular diseases, as well as insulin resistance or type 2 diabetes [11-12].

Omega-11

Omega-11 fatty acids are certainly the least well-known. They are found in fish oils derived, for example, from pelagic fish of the North Atlantic. These are long-chain monounsaturated fatty acids (LCMUFA) that, until recently, have not received much scientific attention [13].

However, preliminary studies—mainly conducted on animals—have shown that omega-11 may have a positive impact on the cardiovascular system [13–14].

The role of omega-11 fatty acids in the body

The first two human studies were conducted in 2019 on small groups of 30 and 37 healthy participants. Their results suggest that consuming fish oils rich in omega-11 may reduce the number of LDL cholesterol particles and slightly increase the size of HDL particles. The studies also observed an effect on plasma triglyceride levels in the tested groups [13–14].
However, it is important to note that much more research involving larger groups of participants is needed to confirm the beneficial effects of omega-11 on the body.

Which Omega Fatty Acids Should Be Supplemented?

Experts have no illusions – the most important omega fatty acids that should be supplied to the body through diet or supplementation are omega-3 fatty acids. This is due to two reasons. First, the human body cannot synthesize them on its own (unlike omega-9).

Second, to reap the benefits of both omega-3 and 6 fatty acids, a balance between them is necessary. Meanwhile, the modern dietary model, known as the Western diet, results in omega-6 intake being up to 20 times greater than omega-3. The correct ratio of omega-6 to omega-3 should be between 1:1 and 4:1. Therefore, it is worth ensuring that you provide yourself with valuable PUFA daily [1,11].

You can find omega-3 mainly in fatty marine fish, and if you do not eat them often, you can opt for proven, high-quality dietary supplements from the Osavi brand:

• Omega-3 Fish Oil 1000 mg
• Super Omega, 2900 mg Omega 3
• Daily Omega, 1600 mg Omega 3

Sources:

1. Asif, Mohammad. “Health Effects of Omega-3,6,9 Fatty Acids: Perilla Frutescens Is a Good Example of Plant Oils”. Oriental Pharmacy & Experimental Medicine, vol. 11, no. 1, March 2011, pp. 51–59. Springer Link, https://doi.org/10.1007/s13596-011-0002-x.
2. Innes, Jacqueline K., and Philip C. Calder. “Omega-6 Fatty Acids and Inflammation”. Prostaglandins, Leukotrienes, and Essential Fatty Acids, vol. 132, May 2018, pp. 41–48. PubMed, https://doi.org/10.1016/j.plefa.2018.03.004.
3. Krupa, Kristina N., et al. “Omega-3 Fatty Acids”. StatPearls, StatPearls Publishing, 2025. PubMed, http://www.ncbi.nlm.nih.gov/books/NBK564314/.
4. Swanson, Danielle, et al. “Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life”. Advances in Nutrition, vol. 3, no. 1, January 2012, pp. 1–7. ScienceDirect, https://doi.org/10.3945/an.111.000893.
5. Shahidi, Fereidoon, and Priyatharini Ambigaipalan. “Omega-3 Polyunsaturated Fatty Acids and Their Health Benefits”. Annual Review of Food Science and Technology, vol. 9, March 2018, pp. 345–81. PubMed, https://doi.org/10.1146/annurev-food-111317-095850.
6. Marklund, Matti, et al. “Biomarkers of Dietary Omega-6 Fatty Acids and Incident Cardiovascular Disease and Mortality: An Individual-Level Pooled Analysis of 30 Cohort Studies”. Circulation, vol. 139, no. 21, May 2019, pp. 2422–36. DOI.org (Crossref), https://doi.org/10.1161/CIRCULATIONAHA.118.038908.
7. Djuricic, Ivana, and Philip C. Calder. “Beneficial Outcomes of Omega-6 and Omega-3 Polyunsaturated Fatty Acids on Human Health: An Update for 2021”. Nutrients, vol. 13, no. 7, July 2021, p. 2421. DOI.org (Crossref), https://doi.org/10.3390/nu13072421.
8. Maki, Kevin C., et al. “ω-6 Polyunsaturated Fatty Acids and Cardiometabolic Health: Current Evidence, Controversies, and Research Gaps”. Advances in Nutrition, vol. 9, no. 6, November 2018, pp. 688–700. ScienceDirect, https://doi.org/10.1093/advances/nmy038.
9. Hajihashemi, Parisa, et al. “Association of Omega-6 Polyunsaturated Fatty Acids with Blood Pressure: A Systematic Review and Meta-Analysis of Observational Studies”. Critical Reviews in Food Science and Nutrition, vol. 63, no. 14, 2023, pp. 2247–59. PubMed, https://doi.org/10.1080/10408398.2021.1973364.
10. Balić, Anamaria, et al. “Omega-3 Versus Omega-6 Polyunsaturated Fatty Acids in the Prevention and Treatment of Inflammatory Skin Diseases”. International Journal of Molecular Sciences, vol. 21, no. 3, January 2020, p. 741. PubMed Central, https://doi.org/10.3390/ijms21030741.
11. Farag, Mohamed A., and Mohamed Z. Gad. “Omega-9 Fatty Acids: Potential Roles in Inflammation and Cancer Management”. Journal of Genetic Engineering & Biotechnology, vol. 20, March 2022, p. 48. PubMed Central, https://doi.org/10.1186/s43141-022-00329-0.
12. Omega-3, Omega-6 and Omega-9 Fatty Acids: Implications for Cardiovascular and Other Diseases. https://www.longdom.org/open-access/omega-omega-and-omega-fatty-acids-implications-for-cardiovascular-and-other-diseases-2153-0637.1000123.pdf. Accessed April 17, 2025.