Omega-3, Omega-6, Omega-7, Omega-9 – Why We Should Regulate Omega-9 Before Taking Omega-3 – The Essence of Anti-Inflammatory Therapeutic Nutrition

Thomais
8 hours ago
7 min read

Although many of us know that omega-3 fatty acids are essential for their anti-inflammatory properties, before deciding to increase omega-3 intake, we must regulate omega-9 first. Let’s see why (useful links at the end of the article).

What are Omega-3, Omega-6, and Omega-9 Fatty Acids?

Fatty acids are fundamental building blocks of fats (lipids) and constitute a primary energy source essential for the smooth functioning of the body. There are various types of fatty acids, but the most important for our health are the polyunsaturated fatty acids omega-3 and omega-6, and the monounsaturated fatty acids omega-9.*You will find a link where I explain in detail about beneficial and harmful fats at the end of the article.

What Are Omega-3 Fatty Acids (Essential)?

Omega-3 are polyunsaturated fatty acids with excellent anti-inflammatory action, essential for heart, brain, and immune system health. Our body cannot synthesise them, so we must obtain them through diet or supplements, especially when following Therapeutic Nutrition for health issues (which I primarily apply with my patients).Excellent sources include avocado and purslane (Portulaca oleracea), flaxseed (freshly ground, as it oxidises quickly when exposed to light), chia seeds, walnuts (always soaked), raw or marinated fish, and eggs (at low cooking temperatures), and smaller amounts in raw olive oil.

*The measurement index of the amount of EPA and DHA in red blood cell membranes has an ideal level of 8% for cardiovascular health.

I explain in detail about eggs here.

I explain the CORRECT soaking of seeds and legumes, here.

What Are Omega-6 Fatty Acids (Essential)?

Omega-6 are fatty acids essential for many bodily functions such as growth, immune response, and cell membrane synthesis. The body does not synthesise them endogenously. They are found in vegetable oils such as sunflower and corn oil, in nuts, and processed foods. If omega-6 intake exceeds acceptable ratios, they can negatively affect omega-3 activity and transform inflammation into more complex forms.

*High-quality olive oil contains omega-6, mainly linoleic acid (~8%), compared to seed oils, and is rich in beneficial monounsaturated fats. By contrast, soybean oil contains ~60% omega-6, corn oil ~55%, and sunflower oil ~70%.

*Dried nuts, such as walnuts, have an omega-6 to omega-3 ratio of approximately 4:1, which is good for health.

Unfortunately, they are wrongly demonised, and people miss out on excellent foods…!

What are Omega-7 fatty acids

Omega-7 fatty acids, mainly palmitoleic and vaccenic acids, are unique monounsaturated fats found notably in sea buckthorn oil, macadamia nuts, and dairy products.

Although they are non-essential because the body can synthesize them, their supplementation can enhance health benefits.

Omega-7s contribute significantly to cardiovascular health by raising HDL (good) cholesterol and lowering LDL (bad) cholesterol. Beyond heart health, they support skin hydration and elasticity by promoting collagen production, aiding tissue regeneration, and maintaining mucous membranes, earning them the nickname "beauty omegas." Additionally, omega-7 fatty acids help modulate inflammation, improve insulin sensitivity, and balance metabolic functions.

What Are Omega-9 Fatty Acids?

Omega-9 are monounsaturated fatty acids that the body can produce on its own,. The best-known omega-9 is oleic acid, which is found mainly in olive oil in concentrations of up to 83%.

Omega-9 help stabilise cell membranes, regulate metabolism, reduce LDL (bad) cholesterol, increase HDL (good) cholesterol, contribute to lowering the risk of heart disease, diabetes, obesity, and hypertension, and support digestion.

Omega-9 fatty acids are not considered essential because the body can synthesise them endogenously from saturated fatty acids through metabolic pathways, provided it has a healthy metabolism. This production capability means it is not necessary to obtain them exclusively from the diet under normal conditions. However, in situations of metabolic stress or dysfunction, endogenous synthesis may decrease, making dietary intake of omega-9 more important.

Omega-9 fatty acids are not considered essential because the body has the ability to synthesise them endogenously from saturated fatty acids through metabolic pathways. This production capability means it is not necessary to obtain them exclusively from the diet under normal conditions. However, in situations of metabolic stress or dysfunction, endogenous synthesis may decrease, making dietary intake of omega-9 more important.

The Role of Omega-9 in the Body

Monounsaturated omega-9 fatty acids constitute a crucial structural component of cell membranes, which act as barriers and regulatory organs for the proper functioning of cells. The incorporation of omega-9s into membranes enhances lipid stability and reduces sensitivity to environmental and intracellular stressors, offering significant cytoprotective and anti-ageing effects.

Furthermore, omega-9s contribute to creating a favourable "environment" within cell membranes and metabolism, which allows omega-3 and omega-6 fatty acids to effectively carry out their biological functions, such as anti-inflammatory action and regulation of cellular communication. A deficiency in adequate omega-9 levels may diminish or undermine the actions of omega-3 and omega-6.

At the same time, a deficiency in omega-9 fatty acids causes dysfunction of receptors located in cell membranes, which mediate the binding and transmission of signals from hormones and other biological messengers. Fatty acids, particularly omega-9s, play a decisive role in regulating the hormonal system, as they affect the flexibility and functionality of membranes where hormone receptors are found. Even if signals are present, reduced membrane stability prevents proper receptor function, resulting in disrupted cellular communication and homeostasis, while omega-9 deficiencies may lead to hormonal disorders and increased inflammation. Their sufficient presence ensures effective binding and transmission of hormonal signals, supporting hormonal balance and the proper functioning of glands.

I explain in detail about the disruption of Hormonal Balance and the so-called "autoimmune diseases",here.

Additionally:

• Omega-9 & Inflammation

Omega-9s are not anti-inflammatory like omega-3s, nor do they cause inflammation like excessive omega-6s. They act neutrally, maintaining the balance of fatty acids.

• Omega-9, Metabolism & Insulin

They improve insulin sensitivity and help regulate lipids without causing abrupt metabolic reactions.

• Omega-9 & Bile

Omega-9s require less emulsification and are therefore better tolerated by the digestive system, especially in cases of bile dyskinesia.

Where to Find Omega-9 in the Diet

Erucic Acid

A long-chain monounsaturated fatty acid found mainly in rapeseed oil and mustard seeds. High intake is linked to cardiac issues (fatty infiltration of the myocardium), and its presence in foods is strictly regulated by the European Food Code.*27 EU countries, including Greece, have been notified via the European Rapid Alert System for Food and Feed (RASFF) about a potential risk from mustard seeds from India packaged in Italy, containing high levels of erucic acid (164.9 g/kg).

Mead Acid (in Plasma)

A fatty acid produced de novo (from scratch) in the body. Elevated plasma levels indicate essential fatty acid deficiency (EFAD), meaning the body is not receiving enough essential fatty acids like linoleic acid and compensates by producing mead acid. It is associated with diseases such as dermatitis, inflammations, cystic fibrosis, and cancers.

For your blood tests:

The ratio of mead acid to (beneficial) arachidonic acid (AA or ARA) in plasma is used to assess essential fatty acid status, where a ratio >0.4 indicates deficiency.

Oleic Acid

The main component of olive oil (up to 80%), with antioxidant and anti-inflammatory properties, regulating enzymes with antioxidant activity and protecting against chronic diseases. It protects the brain (a component of phospholipids in brain membranes and myelin of nerve cells), supports cell membrane health, and reduces cancer risk (limiting oncogene overexpression), protects the cardiovascular system, lowers LDL (bad) cholesterol, raises HDL (good) cholesterol, and reduces hypertension.*Ignorance and fad diets have convinced some to avoid beneficial fats… leading to skyrocketing rates of Alzheimer’s and other diseases!

Detailed explanation about cholesterol is available here.

Why Don’t Omega-3 Work Without Omega-9?

For omega-3 to act, they must go through digestion, absorption, and incorporation into cell membranes. If the digestive system, bile, or intestines do not function properly, or if there are insufficient omega-9 to stabilise cell membranes, omega-3 cannot function effectively. Many recommend omega-3 to combat inflammation, but without first regulating omega-9, symptoms do not improve, and side effects like bloating, nausea, or weight gain may occur.

Therefore, I repeat: DO NOT EXPERIMENT WITHOUT TESTS!

Here I have detailed explanations of the essential tests and how to interpret them.

poster - how to interpret medical tests - haematological, cholesterol, vitamins, minerals, health conditions

When Do We Need More Omega-9?

In chronic fatigue or metabolic stress, where the body struggles to synthesise omega-9.
In fat absorption disorders due to small intestine or pancreatic diseases.
In bile dysfunction or after gallbladder removal.
In intolerance to omega-3.
When there is intense inflammation and poor digestion.
In sensitive intestines.
During recovery from inflammatory diseases or surgeries.
To boost the immune system when frequently ill.
To support brain and nerve health (e.g., dementia, Alzheimer’s, strokes).
To aid insulin response, mainly in type 2 diabetes and prediabetes.

In these cases, omega-9 are not just supplements but the foundation for good function and omega-3 absorption.

The Importance of Balance

Health depends not only on the quantity but primarily on the fats’ quality but also the balance between omega-3, omega-6, and omega-9 fatty acids.

I explain in detail about toxic and safe fats here.

That's it with omega fatty acids, and I hope I'm helping you understand them better, so you can make better choices in your daily lives.

I kindly remind you:

To take supplements according to your tests.

The articles I mentioned earlier, about cholesterol, beneficial and toxic fats in our diet, eggs , hormones & "autoimmune diseases".

Subscribe —I will soon write about how to distinguish quality olive oil… which proves to be therapeutic!

Thank you for the visit, your trust, and the wonderful messages! They give me strength to continue defending our Health, against the industry that profits from our illness…!

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Loads of Love,

Thomais

Internationally Certified Holistic Therapist

Member of IPHM

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