Omega 3, 6 and 9 Explained: Why Balance Matters

Omega fatty acids are a group of healthy fats that play key roles in how your body functions. The numbers — 3, 6 and 9 — refer to their chemical structure, but what’s more important is how they behave in the body and where you get them from.

Omega-3 and omega-6 are types of polyunsaturated fats (PUFAs). These fats have more than one double bond in their structure, which makes them fluid and flexible — ideal for building healthy cell membranes. Both omega-3 and omega-6 are essential fats, meaning your body can’t make them on its own. You need to get them from your diet.

Omega-3 help maintain the structure of your cell membranes particularly in the eyes and brain and play a role in the production of molecules that regulate inflammation .

There are 3 types of omega-3 fatty acids:

• EPA (Eicosapentaenoic acid) 
• DHA (Docosahexaenoic acid)
• ALA (Alpha-linolenic acid)

Omega-6 fats are also essential polyunsaturated fats (PUFAs) and like omega-3s, they’re needed in the right amount — but when consumed in excess, they may lead to imbalances in your body’s internal responses.

The primary omega-6 fat is Linoleic acid (LA) a structural component of cell membranes such as skin cells.

Omega-9 fats are monounsaturated fats and are non-essential because they can be synthesised in the body. Omega-9s like oleic acid (OA) are found in many healthy plant-based oils such as olive oil as well as almonds, avocados, hazelnuts and macadamia nuts.

In simple terms, omega-3 and omega-6 are like two sides of a seesaw: both are needed, but when one outweighs the other, it may throw your system out of balance.

• Many ultra-processed and packaged foods contain heat damaged vegetable oils high in omega-6, such as sunflower, soybean, and corn oil.
• We tend to eat less oily fish, one of the richest sources of omega-3.
• Modern livestock are often grain-fed, which affects the fat composition of the meat and dairy products we consume.
• Plant-based diets that rely heavily on nuts, seeds, and heat damaged vegetable oils can unintentionally provide a lot of omega-6, with fewer omega-3 sources unless carefully balanced.

This shift in ratio doesn’t mean omega-6 is harmful — it’s still essential. But without enough omega-3 to balance it out, the body may overproduce certain chemical messengers involved in the inflammatory response. Over time, this imbalance may affect how your cells communicate, recover, and function.

Your body is made up of trillions of cells, and every single one is surrounded by a membrane made primarily of fat. The type of fat you consume influences the structure and fluidity of these membranes — which in turn affects how vitamins and minerals get in and out, how signals are transmitted, and how your body responds to internal and external changes.

In simple terms, omega-3 fats help calm things down in the body, while omega-6 fats help switch on important responses when needed. Both have essential roles, but they need to work in balance. Researchers are still learning more about how this balance affects different areas of wellbeing, especially when it comes to how cells function and how the body manages inflammation over time.

The good news is that small dietary changes can make a big difference. Here are some simple food-first ways to support an optimal intake of omega fats:

Increase omega-3 intake with:

• Oily fish - salmon, mackerel, sardines, herring, and anchovies (aim for 1–2 portions per week)
• Organic ground beef and steaks
• Ground flaxseed, chia seeds, and hemp seeds
• Walnuts
• Seaweed and algae-based foods (particularly useful for plant-based diets)
• Make salad dressing with good quality extra virgin olive oil

Moderate omega-6 intake by:

• Reducing ultra processed and fried foods made with sunflower, soybean, and corn oil
• Choosing whole foods over pre-packaged snacks
• Cooking with ghee or coconut oils instead of seed oils like sunflower and corn oil.

Include healthy omega-9 sources such as:

• Olive oil
• Avocados
• Almonds, cashews, and hazelnuts

If you’re vegetarian or vegan, getting long-chain omega-3 fats (EPA and DHA) can be more challenging. Plant-based foods provide ALA (alpha-linolenic acid), which your body can convert into EPA and DHA, but the process isn’t very efficient — especially for some individuals.

That’s where algae-based supplements can be useful. These provide a direct source of DHA (and sometimes EPA), without needing to consume fish or fish oil.

While food should always come first, supplements can offer a convenient way to top up your omega intake — particularly if:

• You don’t regularly eat oily fish
• You’re following a plant-based diet
• You have increased demands on your body due to lifestyle, life stage, or personal goals

If you choose a supplement, look for one that includes both EPA and DHA in well-absorbed forms, and ideally one that is tested for purity and sustainability.

Fats have had a complicated reputation, but when it comes to omegas, it’s clear that they play a vital role in your everyday wellbeing. Rather than focusing on cutting fats out, it’s more helpful to think about which fats you’re eating — and how to bring them into your daily meals.