Omega-3 vs omega 3-6-9

Which is better: omega-3 or omega 3-6-9? - This is a fairly common question when a buyer wants to choose the best option for themselves. At first glance, it may seem that omega 3-6-9 is more preferable, in view of the optimal and correct ratio of all omega fats in such a product. And to some extent this is true, but not always omega 3-6-9 will be better than omega-3. Let's take a closer look.

Omega-3 is a very important fatty acid that has a lot of useful properties: these include reducing the risk of heart disease, diabetes, and cancer, as well as improving brain and joint cognitive functions, and omega-3 helps burn fat. 

Both omega-3 and omega-6 fatty acids are essential, meaning that a person can only get them from food (including sports nutrition). Like omega-3 fats, omega-6 fats play an important role in the diet, and they also have a lot of useful properties, but there is a big difference: omega-6 fats are found in vegetable oils, nuts, and grains. Nowadays, animal meat contains large amounts of omega-6 and small amounts of omega-3. In addition, the amount of omega-6 in our diet has increased significantly in recent years, thanks to the large consumption of vegetable oils such as corn, sunflower, safflower, cotton and soy.

Omega-6 metabolites can significantly increase inflammatory responses (especially Arachidonic acid), unlike omega-3. It follows that to maintain the balance of biologically active substances, omega-3 and omega-6 must be consumed in certain proportions. Recommended ratios range from 1:1 to 4: 1 omega-6:Omega-3

According to recent research, the ratio of omega 6 fat to omega 3 in the modern diet is about 10-20 to 1, instead of the recommended 1-4:1.

Increased omega-6 intake can negatively affect your health and increase your risk of developing heart disease, asthma, arthritis, and depression. In addition, it can disrupt optimal muscle recovery and slow down fat loss.

Like omega-3 and omega-6, omega-9 fats also have beneficial properties, namely they have an anti-inflammatory effect that improves healing and can help prevent numerous diseases. But unlike omega-3 and omega-6, omega-9 fatty acids are not essential fats. This means that your body can produce them on its own. In addition, omega-9 fats are also found in olive oil and other vegetable oils. So if you include olive oil in your diet, you will probably get all the omega-9 fats you need.

Of course, it is very important that all omega fats enter your body daily in the necessary proportions. Choose to take omega 3-6-9 only if you are getting virtually no omega-6 fats from other sources, such as all kinds of vegetable oils. Remember, it is very undesirable that the ratio of omega-6 fats to omega-3 fats is more than 5:1. for clarity, we will give you a table of the approximate content of omega-6 and omega-3 fats in products:

If you consume enough foods containing omega-6 fats, then choose supplements containing only omega-3. Also note that to adjust the ratio of omega 6 and 3 in relation to each other, it is advisable to increase the proportion of omega-3 consumed. The same effect will be achieved by reducing the proportion of omega-6. In other words, the ideal solution is to consume more omega-3 and less omega-6.