Omega-3, 6, 7 & 9: Understanding The Wider Fatty Acid Spectrum In Clinical Practice.
Approximately 76% of the global population do not consume the recommended amount of omega-3 fatty acids from their diet, including us in the UK. (Calder, 2025) While omega-3 supplementation has increasingly become the most widely recommended nutritional intervention, other types of omegas, such as omega-6, 7, and 9 have not had the same favour attributed to them, with omega-6 becoming one of the most controversial nutrients in nutrition conversations today. As social media becomes a primary source of nutrition information, omega-6 fats and seed oils are often portrayed as inherently inflammatory, while omega-3 is positioned as the nutritional hero. Humans have evolved to consume a wide range of fatty acids, each with distinct roles within the body. Optimal health is influenced by the balance, diversity and quality of the fats we consume. In this blog, nutritionist Olivia Diaz encourages practitioners to move beyond reductionist thinking and instead consider whether a client's overall fatty acid profile is sufficient, diverse and appropriately balanced.
Understanding the Omega Family: More Than Just Omega-3
Omegas-3, 6, 7, and 9 are not just individual nutrients, but entire families of fatty acids. Omega fatty acids are chains of carbon atoms containing one or more double bonds. Their classification as omega-3, 6, 7 or 9 depends on the position of the first double bond relative to the methyl (omega) end of the molecule. Key functions include cell membrane structure, cellular signalling, immune regulation, cardiovascular function, neurological health, skin and mucosal integrity. Within each omega type, there are specific subgroups.
Omega-3
Alpha Linolenic Acid (ALA): An important precursor to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is a short-chain plant-derived omega-3 fatty acid precursor to long-chain EPA and DHA. Chia, flax and hemp seeds and walnuts are rich in ALA, and the body can convert small amounts of ALA into EPA and DHA. Although they work together to contribute to the normal function of the heart, they each have distinct roles in supporting health.
EPA: Cardiovascular and inflammatory balance support. EPA is a long-chain omega-3 fatty acid involved in the body's natural inflammatory response and cardiovascular function. Recent reviews highlight its ability to support healthy triglyceride levels, vascular function, platelet activity and inflammatory balance. (Choi, 2024; Djuricic, 2025)
DHA: Brain, vision and cardiovascular support. DHA is highly concentrated in the brain and retina and contributes to healthy neurological and visual function throughout life. Recent research also demonstrates beneficial effects on blood pressure, heart rate regulation, oxidative stress and lipid metabolism. (Choi, 2024; Djuricic, 2025)
Omega-6
Gamma Linolenic Acid (GLA): Hormonal, skin and inflammatory balance support. Unlike the more abundant dietary omega-6 fatty acid linoleic acid (LA) , GLA is relatively uncommon in the diet and has distinct physiological functions. Research highlights anti-inflammatory, immunomodulatory and cardiovascular-supportive properties, alongside established applications in skin and hormonal wellbeing. (Latifi, 2025)
Omega-7
Palmitoleic Acid: Cell membrane, metabolic and skin support. Palmitoleic acid (omega-7) is a bioactive fatty acid proposed to act as a metabolic signalling molecule. Emerging research suggests potential roles in insulin signalling, lipid metabolism, cellular hydration and skin barrier function, with early clinical studies indicating benefits for skin hydration and healthy ageing. (Destaillats, 2026; Oliveira, 2026)
Omega-9
Oleic Acid: Cardiometabolic and cellular support. Oleic acid is a monounsaturated omega-9 fatty acid best known as the principal fatty acid in olive oil. Research suggests it supports cellular membrane function, healthy inflammatory balance, endothelial function and cardiovascular health, with higher dietary intakes associated with improved cardiovascular outcomes. (Lu, 2024; Santa-María, 2023; Milena, 2025)
Lecithin (Phospholipids): Cell membrane, cognitive and metabolic support. Lecithin provides phospholipids that are essential structural components of cell membranes and are involved in cellular signalling, membrane transport and lipid metabolism. It also provides phosphatidylcholine, a major dietary source of choline, which supports neurotransmitter synthesis and cognitive function. Recent research suggests benefits for postprandial metabolic responses and cardiometabolic health. (Hossain, 2024; Mangrulkar, 2024)
While each fatty acid family has distinct physiological functions, they do not work in isolation. An orchestra provides a useful analogy: multiple instruments must work together to create a balanced performance. Similarly, fatty acids interact within cell membranes, enzymatic pathways and inflammatory signalling networks to exert their effects.
Why Omega-6 Became the Nutritional Villain
Historically, research has shown that some omega-6 fatty acid derived compounds play a role in inflammatory pathways in certain circumstances. Over time this has led to the oversimplified conclusion that omega-6s, particularly seed oils, create and cause inflammation.
However, omega-6 fatty acids are not inherently inflammatory. Certain controlled inflammatory responses are essential for healing and immune function. Omega-6 fatty acids also participate in anti-inflammatory pathways, and cell membranes actually need omega-6 for structure.
Many studies linking omega-6 intake with poor health outcomes are also looking at dietary patterns rich in ultra-processed foods, refined carbohydrates, excess calories, and low omega-3 intake rather than just omega-6 consumption alone. While diets high in omega-6-rich ultra-processed foods may contribute to inflammatory processes, the effects are influenced by overall poor diet quality, low omega-3 status and metabolic health.
Most diets are high in LA, but very low in GLA, the beneficial omega-6 found in borage oil. GLA helps support the skin and hormonal balance, so it complements rather than compounds dietary omega-6 intake. Again, the challenge is often excessive processed-food derived LA combined with insufficient omega-3 intake, rather than excessive intake of all omega-6 fatty acids.
LA is an essential fatty acid that primarily forms cell membrane structure. Arachidonic acid (AA), a long-chain omega-6 polyunsaturated fatty acid derived from LA, serves as a precursor for numerous signalling molecules involved in immune regulation, tissue repair and inflammatory responses. Importantly, these pathways contribute to both the initiation and resolution of inflammation, depending on physiological context.
Importantly a deficiency in omega-6 can result in impaired growth, poor wound healing, skin conditions and issues and compromised immune function.
The Real Problem: The Modern Omega Imbalance
Modern diets often provide an abundance of omega-6s through high levels of vegetable oils and highly processed foods that are also high in refined carbohydrates, excess calories and low in protective nutrients, making it difficult to isolate the effects of omega-6 intake from overall dietary quality. On top of this, diets also very low in omega-3s rich foods, such as oily fish, chia, flax & hemp seeds and walnuts, further exacerbate the omega fatty acid imbalance. (Calder, 2025)
Further, it is becoming increasingly apparent that the sources and ways in which we obtain omega-3 from the diet are slowly diminishing, for example, a 2022 study found that EPA and DHA in farmed salmon have dropped significantly in the last 15 years. (Carr, 2024) The way in which seeds are consumed also determines how much omega-3 fatty acids are absorbed and increased in the bloodstream, with studies showing that milling chia seeds significantly increased omega-3 blood levels, and that soaking them for 24 hours significantly improves the extractability of omega-3 fatty acids. (Jin, 2012; Zare, 2019)
In practice, many practitioners often see a huge disparity between current intake and optimal physiological requirements. Although the optimal omega-3/omega-6 ratio remains debated, modern Western dietary patterns typically provide substantially more omega-6 relative to omega-3 than is considered desirable for long-term health. (DiNicolantonio and O’Keefe, 2021)
Understanding Fatty Acid Conversion and Competition
Both omega-3 and omega-6 fatty acids rely on the same desaturase and elongase enzymes to be converted into their biologically active forms. ALA can be converted into the long-chain omega-3 fatty acids EPA and DHA. Likewise, lLA, the primary dietary omega-6 fatty acid, is converted into GLA and subsequently arachidonic acid (AA). However, these conversion pathways are relatively inefficient and compete for the same enzymatic machinery. When dietary omega-6 intake is substantially higher than omega-3 intake, conversion of ALA to EPA and DHA may be further reduced. This is particularly relevant because conversion of ALA to EPA is generally limited and conversion to DHA is often extremely low. Factors such as age, genetics, metabolic health, nutrient status and hormonal influences can also affect conversion efficiency. Consequently, obtaining preformed EPA and DHA from oily fish or algae-based supplements may be beneficial for individuals with low dietary intake or increased physiological requirements.
Applying the Science in Practice
Oily fish are the richest dietary source of EPA and DHA, yet many individuals do not consume the recommended amount. For those following vegetarian or vegan diets, or people with low fish intake (whether due to taste or allergy), or just generally seeking additional support, assessing omega status and supplementing will be particularly valuable. Plant foods such as flaxseed, chia seeds, hemp seeds and walnuts provide ALA, however as seen above the conversion of EPA and DHA is limited and often inefficient. People who may benefit from closer assessment and potential supplementation include individuals consuming little to no oily fish, vegetarians and vegans, ageing populations, people looking for cardiometabolic support, skin and hormonal health protocols.
Product Spotlight: A Modern Approach to Omega Support
While a food-first approach should always form the foundation of nutritional practice, supplementation may be valuable when dietary intake is insufficient or when physiological requirements are increased.
Omega Complex
Omega Complex has been developed to provide a broader spectrum of beneficial fatty acids than traditional omega-3 supplements. Rather than focusing exclusively on EPA and DHA, it combines omega-3, 6, 7 and 9 fatty acids in a single plant-based formula to support a more diverse fatty acid profile.
Each daily dose (2 capsules) provides 940mg of algal, borage and sea buckthorn oils, delivering 300mg of EPA and 200mg of DHA, 160mg of GLA, 50mg of omega-7 and 80mg of omega-9 , alongside 50mg of lecithin, providing phospholipids. By combining these complementary fatty acids, Omega Complex supports a balanced approach to fatty acid nutrition and whole-body health.
EPA and DHA are sourced directly from microalgae, the original source of omega-3 within the marine food chain, providing a sustainable and vegan-friendly alternative to fish-derived omega oils. GLA is supplied by borage oil, while sea buckthorn oil contributes naturally occurring omega-7 and omega-9 fatty acids.
High Potency Omega 3 Liquid
For individuals seeking targeted omega-3 support, High Potency Omega-3 Liquid provides 300mg EPA and 300mg DHA per serving in a balanced 1:1 ratio. This combination reflects the complementary but distinct physiological roles of EPA and DHA in supporting cardiovascular, cognitive and visual health.
The liquid format provides a convenient alternative for those who prefer not to take capsules and allows intake to be adjusted according to individual needs. Suitable for adults and children, it can be taken directly or mixed into food and drinks.
Like Omega Complex, the EPA and DHA are sourced directly from sustainably cultivated marine algae, providing the benefits of long-chain omega-3 fatty acids without relying on fish-derived ingredients. Avocado oil has also been included to support absorption and create a pleasant daily-use product.
Conclusion
Omega health is ultimately about balance, not fear. While inadequate omega-3 intake remains one of the most common nutritional challenges worldwide, practitioners should consider the broader role of omega-3, 6, 7 and 9 fatty acids in supporting human health. As research continues to evolve, the focus is shifting away from individual fatty acids and towards creating a balanced, diverse and physiologically appropriate fatty acid profile. For practitioners, this presents an opportunity to move beyond the omega-3 conversation and embrace the full omega spectrum.
Reference
Calder P.C., et al. (2025). An overview of national and international long chain omega-3 polyunsaturated fatty acid intake recommendations for healthy populations. Nutrition Research Reviews 2025;39.
Choi, G.Y. and Calder, P.C. (2024). The differential effects of eicosapentaenoic acid and docosahexaenoic acid on cardiovascular risk factors: an updated systematic review of randomized controlled trials. Frontiers in Nutrition, 11, 1423228.
Destaillats, F., et al (2026). Palmitoleic (16:1 n-7) acid and metabolic health: integrating observational, clinical, and mechanistic evidence. Frontiers in Nutrition, 13, 1801946.
DiNicolantonio J.J. and O’Keefe J. (2021). The Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing the Risk of Autoimmune Diseases, Asthma, and Allergies. Missouri Medicine. 118(5):453.
Djuricic I, Calder PC. (2025) N-3 Fatty Acids (EPA and DHA) and Cardiovascular Health - Updated Review of Mechanisms and Clinical Outcomes. Curr Atheroscler Rep. Nov 17;27(1):116.
Jin F., et al. (2012). Supplementation of milled chia seeds increases plasma ALA and EPA in postmenopausal women. Plant Foods Hum Nutr. 67(2):105-110.
Hossain, M.M., et al (2024). Oat polar lipids and sunflower lecithin similarly improve cardiometabolic risk markers and appetite controlling hormone responses after breakfast and a subsequent lunch: a randomized crossover study in healthy adults. Frontiers in Nutrition, 11, 1497844.
Latifi, M., et al (2025). Recent advances and future directions on GLA-producing organisms. Frontiers in Bioengineering and Biotechnology, 13, 1567840.
Lu, H., et al (2024). Dietary oleic acid intake, olive oil consumption, and risk of cardiovascular and all-cause mortality. Journal of University of Science and Technology of China, 54(9), 0906.
Mangrulkar, S.V., et al (2024). A comprehensive review on pleiotropic effects and therapeutic potential of soy lecithin. Integrative Medicine Research. 125, 145-164
Milena, E. and Mandalà, M. (2025). Exploring the Cardiovascular Benefits of Extra Virgin Olive Oil: Insights into Mechanisms and Therapeutic Potential. Biomolecules, 15(2), 284.
Oliveira, M., et al (2026). Palmitoleic (16:1 n−7) Acid and Skin Health: Functional Roles and Opportunities for Topical and Oral Product Applications. Cosmetics, 13(1), 45.
Santa-María, C., López-Enríquez, S., et al (2023). Update on Anti-Inflammatory Molecular Mechanisms Induced by Oleic Acid. Nutrients, 15(1), 224.
Zare T., et al. (2019) The changes in the release level of polyunsaturated fatty acids (ω-3 and ω-6) and lipids in the untreated and water-soaked chia seed. Food Research International. 126:108665.
All of our blogs are written by our team of expert Nutritional Therapists. If you have questions regarding the topics that have been raised, or any other health matters, please do contact them using the details below:
01684 310099
