Omegas Decoded: 3, 6, 9 Explained
Balance Your Fats
Calm The Fire
In this Newsletter:
➡️ The truth about omega-3, omega-6 & omega-9 fats
➡️ Why the ratio matters for inflammation
➡️ How to pick the right omega supplement for your goals
➡️ Practical food swaps to restore balance
You’ve probably heard “you need your omegas”. You took your fish oil, added avocado and olive oil to everything, and called it a day.
But here’s what usually stays unexplained: there isn’t just one “omega” — there are three (omega-3, omega-6, and omega-9), and the balance between them can make or break your health.
Let’s unpack what each one does, how they affect inflammation, and how to find the right ratio for you.
🧬 Omega-3 vs. Omega-6 vs. Omega-9
Not all “healthy fats” are created equal. Each omega plays a different role — and balance is everything.
Omega-3 → The anti-inflammatory hero
Essential (your body can’t make it)
Found in fatty fish, chia, flax, walnuts
Calms inflammation, supports brain, heart, and hormonal health
Omega-6 → The overachiever that needs limits
Also essential, but easy to overconsume
Found in seed oils, processed foods
Supports immunity and healing in small amounts — but too much fuels inflammation
Omega-9 → The heart-friendly helper
Non-essential (your body makes it)
Found in olive oil, avocados, nuts
Improves cholesterol balance, energy, and insulin sensitivity
You need all three — but when omega-6 outweighs omega-3 (as it does in most modern diets), inflammation quietly builds up. The goal: bring your ratio back into harmony.
🌊 Omega-3: Your Anti-Inflammatory Ally
Omega-3s are your body’s “firefighters.” They regulate inflammation, nourish brain cells, and stabilize hormones.
The two most active forms are:
EPA (Eicosapentaenoic acid): Fights inflammation and supports heart & joint health.
DHA (Docosahexaenoic acid): Builds brain cells, supports mood, vision, and pregnancy health.
Ideal ratio: Omega-6 to Omega-3 = 4:1 or lower.
The modern diet often sits at 15:1 or higher, driving silent inflammation.
🍟 The Omega-6 Overload Problem
Omega-6s are not villains — your body needs them for healing, energy, and immunity. The issue? Too much of a good thing.
Seed oils (like sunflower, corn, soybean) dominate modern diets, tilting the ratio heavily toward omega-6.
Studies show:
Excess omega-6 intake can elevate inflammatory molecules like arachidonic acid and increase chronic disease risk (Simopoulos, 2016).
Quick swaps:
Replace seed oils with olive, avocado, or coconut oil, and choose grass-fed meats and pasture-raised eggs for a naturally better balance.
🫒 Omega-9: The Unsung Hero
Omega-9 isn’t “essential,” but it’s still powerful. It can:
Improve cholesterol (raise HDL, lower LDL)
Support brain and metabolic health
Enhance insulin sensitivity
Reduce oxidative stress
Best sources: extra virgin olive oil, avocado oil, almonds, hazelnuts, cashews
👉 Interesting Fact: Diets rich in oleic acid (omega-9) are linked to better heart health and longevity — one reason the Mediterranean diet shines.
💊 Supplement Smart
If you’re supplementing, quality and purpose matter more than brand hype. Here’s how to tailor your choice:
For Brain Health & Focus
DHA-rich fish or algae oil - supports memory, learning, and cognitive sharpness
Combine with choline or phosphatidylserine for cognitive synergy.
For Inflammation & Heart Health
EPA-dominant fish oil (reduces CRP, TNF-α, IL-6)
Combine with curcumin for extra antioxidant power.
For Mood & Hormonal Balance
Balanced EPA:DHA formula (omega-3s enhance serotonin signaling and reduce cortisol)
Pair with magnesium glycinate and adaptogens (ashwagandha, rhodiola).
For Skin, Hair & Glow
Fish or algae oil + omega-9 blend (supports skin hydration and reduces acne inflammation)
Add vitamin E to protect fatty acids from oxidation.
Plant-Based Options
Algae oil (vegan source of DHA/EPA)
Flaxseed, chia, hemp oil (ALA form – convert less efficiently, but beneficial with consistency)
👉 Important Note: Always consult your healthcare provider before starting new supplements if you’re unsure. Choose third-party tested, cold-pressed supplements in dark bottles to avoid oxidation.
🥗 Quick Diet Fixes for Omega Balance
Eat More:
Wild-caught salmon, sardines, mackerel
Chia, flax, hemp seeds, walnuts
Avocado, olive oil, leafy greens
Limit:
Fried or processed foods
Vegetable seed oils (soybean, corn, sunflower)
Grain-fed meats
💡 The Power of Balance
Your body thrives on balance — and the fats you eat are part of that harmony. When omega-3s, 6s, and 9s are in the right ratio, inflammation cools, hormones stabilize, and your brain runs at full clarity.
But when that balance tips — as it often does in modern diets — your cells stay stuck in “alarm mode.”
Rebalancing isn’t about perfection or restriction. It’s about helping your body find calm again — one meal, one choice, one healthy fat at a time.
Warmly,
Viktorija 💛