Omega-3, omega-6 and omega-9 are the most known fatty acids. Omega-3 and omega-6 are polyunsaturated fatty acids, that can’t be produced by the body. This means that you have to get them from your diet. Omega-9 are monounsaturated fats, which can be found in the body.

Omega-3 types:

1. EPA (eicosapentaenoic acid) – the main function is to produce eicosanoids which helps to reduce inflammation. It also helps to reduce symptoms of depression.
2. DHA (docosahexanoic acid) – is important for normal brain development and function.
3. ALA (alpha linolenic acid) – is used by the body for energy.

The main source of omega-3 fatty acids are the fish.

Omega-6 fatty acids are used for energy. The most common is linoleic acid, which can be converted in ARA (arachidonic acid). ARA helps to produce eicosanoids that are pro-inflammatory. This is important for the immune system, but it has a negative impact when inflammation is not needed such as in some chronic diseases.

Another omega-6 fatty acid is GLA (gamma linolenic acid) found in evening primrose oil and borage oil. One study showed that supplements with GLA reduce symptoms of rheumatoid arthritis and help to reduce body fat mass.

Omega-9 are not essential fatty acids. The most common is oleic acid. It helps:

• To reduce plasma triglycerides;
• To reduce VLDL;
• To reduce inflammation;
• To have better insulin sensitivity.

For this and many other reasons is important to take supplements that contain omega fatty acids. But you should choose a supplement that not only has omega-3:6:9, but that combines them in suitable proportion 2:1:1.

What are the benefits of omega-3?

1–Omega-3 can fight depression and anxiety – depression is one of the most common mental disorders in the world. Symptoms include sadness, lethargy and a general loss of interest in life. Anxiety is characterized by constant worry and nervousness. Studies indicate that people who consume omega-3 are less likely to be depressed. When people with depression or anxiety start taking omega-3 their symptoms improve.

2-Omega-3 can improve eye health – DHA is a major structural component of retina. Getting enough omega-3 decreases the risk of macular degeneration, one of the world’s leading causes of permanent eye damage and blindness.

3-Omega-3 can promote brain health during pregnancy and early life – Omega-3 is crucial for brain growth and development in infants. Getting enough omega-3 during pregnancy means than your child would have higher intelligence, better communication and social skills, fewer behavioral problems, decreased risk of ADHD, autism and cerebral palsy.

4-Omega-3 can improve risk factors for heart disease – Omega-3 fatty acids have been tied to numerous benefits for heart health. They reduce the level of triglycerides, cholesterol and also reduce high blood pressure.

5-Omega-3 can fight inflammation – Omega-3 can reduce the production of molecules linked with inflammation, such as eicosanoids and cytokines.

6-Omega-3 can fight autoimmune diseases – studies show that taking omega-3 during early life is linked to a reduced risk of many autoimmune diseases, including diabetes type 1, autoimmune diabetes, multiple sclerosis, lupus, rheumatoid arthritis ecc.

7-Omega-3 can reduce fat in your liver – taking omega-3 supplements help to reduce liver fat and inflammation in people with non-alcoholic fatty liver disease.

8-Omega-3 may improve bone and joint health – omega-3 boosts the amount of calcium in your bones. It reduces the risk of osteoporosis.

9-Omega-3 fats are good for your skin – DHA is a structural component of your skin and is responsible for the health of cell membranes. A healthy cell membrane results in soft, supple and wrinkle free skin. EPA is important because helps to reduce the risk of acne, the premature aging of the skin and manages oil production and hydration of your skin.

What is oxidation and when occurs?

Fish oil supplements are available in two main forms: liquids and softgels. Fish oil is susceptible to oxidation, a process of reaction between fish oil and oxygen. EPA and DHA are unstable substances because they have multiple double bonds. This means that they can react with oxygen every time creating an unpleasant flavor and odor. This can happen when fish oil is produced or during its storage.

How to choose a high-quality supplement?

Nowadays they are a lot of omega-3, omega-6 and omega-9 supplements. They are produced by different companies and have different prices. To choose the wright one does not mean to choose the most expensive, but see the label and choose based on:

• the type of omega-3 used;
• the amount of omega-3;
• the form of omega-3 (for a better absorption choose free fatty acids, triglycerides or phospholipids);
• freshness;
• sustainability;
• purity.

*Fact

Krill oil contains omega-3 in triglycerides and phospholipid form. It is highly resistant to oxidation because it contains astaxanthin, a substance with antioxidant properties. Krill is small and has a short life. This means does not accumulate many contaminants. It is one of the most recommended supplements of omega-3.