Omega 3 vs Triple Omega 3 6 9 - Which to Choose & When?
Triple Omega 3 6 9 Benefits
Some folks come in the store looking to buy a triple omega 3 6 9 supplement. As with the omega 3 and omega 6 fats, the omega 9 fats also provide health benefits, namely anti-inflammatory properties that enhance joint healing and may help prevent numerous diseases. I understand omega 3 6 9 benefits. Since proper ratio is important, why not supplement in that ratio, right? But the truth is, unlike omega-3 and omega-6, the omega-9 fatty acids are not essential fats.
Omega 3 vs Omega 3 6 9
Remember, as I mentioned in the first article of this series on EFAs, “essential” means our body can’t make it, we must get it from our food. Omega 9 fats are not essential and readily found in olive oil and other vegetable oils. So, if you include olive oil in your diet, which you should, you are likely getting adequate amounts of omega 9 fats. Now, of course, in some cases, some children for example, may not be getting enough balanced fats in their diet and under those circumstances a parent may want to consider using omega 3 6 9 complex. But it should be a prudent decision, because supplementing with omega 6 fats, even in a 3-6-9, may only further reinforce a bad ratio. After all, triple omega 3 6 9 supplements generally have only 10-20 % of the amount of omega 3 fats as omega 3 fish oil supplements.
Proper Triple Omega 3 6 9 Ratios
The major thing wrong with most people's omega fats ratio is too much omega 6 and too little fish oil derived omega 3. Omega 6 fatty acids are found in nuts, seeds and vegetable oils, such as soybean, safflower, sunflower or corn oils, which are widely used by the food industry. According to the research, humans should aim to consume no more than four times more omega 6 than omega 3 (a ratio ranging from 1:1 to 4:1 of omega 6 to omega 3). In addition, excess omega-6 intake has been linked to various negative health effects including increased inflammation and LDL, or “bad” cholesterol.
Triple Omega 3 6 9 Supplement
My advice is to skip the omega 9 supplements, and focus on supplementing with an omega 3, fish oil. And don’t forget, to regularly use olive oil for cooking and in salad dressings. If you do this, you'll get a proper ratio of omega 6 to omega 3 fats, and still take in adequate amounts of omega 9. Plus you'll get all the benefits that come with these fats. If you still think you are not getting a balanced ratio from your diet then I recommend Barlean’s Total Omega 3 6 9, for the same reason as the Omega Swirl I mentioned in the first article. It’s emulsified and is more bioavailable.