Why the right balance of fatty acids is important

What does science say about Omega-3, -6, and -9?

Fatty acids are indispensable for a well-functioning body, yet they remain a topic of discussion. What’s fact and what’s nutritional hype? In this blog, we’ll take a scientific look at the role of fatty acids in health and provide practical answers to frequently asked questions.

Fatty acids are chains of carbon and hydrogen atoms that together form triglycerides: the fats in our blood and food. They provide energy (9 kcal/g), but their role goes much further. Unsaturated fatty acids are crucial for:

• • Cell membrane structure and fluidity (especially in nerve tissue)

• • Hormonal signaling pathways (prostaglandins, leukotrienes)

• • Inflammation regulation (inflammatory and anti-inflammatory mediators)

The so-called essential fatty acids cannot be produced by our bodies and must be obtained from food:

• • Alpha-linolenic acid (ALA) – omega-3

• • Linoleic acid (LA) – omega-6

 

🧠 Omega-3 Fatty Acids (ALA, EPA, DHA)

These fatty acids have a proven anti-inflammatory effect, influencing the cardiovascular system, brain function, and immune response, among other things.

• • EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are primarily found in fatty fish and algae.

• • ALA (plant-based) is converted to EPA at a rate of only about 5–10%, and to DHA at a rate of 5%.<

Research shows that omega-3:

• • Lowers triglyceride levels [1]

• • May slow cognitive decline [2]

• • Can reduce the severity of inflammatory diseases such as rheumatism and chronic inflammatory bowel disease [3]

 

 

🔥 Omega-6 Fatty Acids (Linoleic Acid, Arachidonic Acid)

Linoleic acid is essential, but an excess of omega-6, especially without sufficient omega-3, can lead to increased systemic inflammatory activity.

 

 

❤️ Omega-9 Fatty Acids (Oleic Acid)

Not essential (the body produces them itself), but epidemiologically linked to health benefits.

• • Abundant in olive oil (Mediterranean diet)

• • Can contribute to lowering LDL cholesterol [4]

• • Acts neutrally or mildly anti-inflammatory

 

Frequently Asked Questions

1. Should I take omega-3 supplements?

Yes, if dietary intake is insufficient.
If you eat fatty wild fish less than twice a week, an EPA/DHA supplement (>250 mg/day) is recommended. Supplementation has proven effective, especially for pregnant women, vegans, and people with increased inflammatory activity or cardiovascular disease [5]. However, be careful that the omega-3 does not oxidize. So, it’s better not to take pure omega-3.

2. What is a healthy omega-6 : omega-3 ratio?

The evolutionary ratio is estimated at 1:1 to 3:1. In modern diets, this ratio rises to 15:1 or more, mainly due to industrial vegetable oils and processed foods.
A ratio of 3:1 or lower is associated with a23> with fewer inflammatory diseases and better cardiovascular outcomes [6].

3. What happens with a fatty acid deficiency?

Deficiencies (especially of omega-3) can manifest as:

• • Dry skin, brittle nails

• • Mood disorders (DHA is essential in brain tissue)

• • Increased susceptibility to inflammation

• • Cognitive decline in older adults

 

 

Practical advice based on science

✅ Diet as the foundation:

• • Twice a week fatty fish (salmon, herring, mackerel)

• • Daily source of ALA: flaxseed, walnuts, chia

• • Preferably use olive oil, coconut oil, or ghee for cooking.

• • Limit omega-6-rich oils such as sunflower and corn oil.

✅ Consider supplementation if:

• • Following a vegan diet

• • Pregnant or breastfeeding (for DHA)

• • Suffering from chronic inflammatory diseases

• • Experiencing cognitive decline or having cardiovascular disease risk factors

• • A test result proves your fatty acids are imbalanced

 

 

In conclusion: fatty acids are not a hype, but physiology

Fatty acids are not magic molecules but an integral part of human biochemistry. Science confirms their role in inflammation, heart health, and neurological functions. What matters is balance, bioavailability, and personal need.

Food is information for your cells, and fatty acids are an important message.

 

 

 

 

Sources

[1] Harris WS, et al. (2010). Omega-3 fatty acids and cardiovascular disease. Atherosclerosis
[2] Yurko-Mauro K, et al. (2010). DHA and cognitive decline. Alzheimer’s & Dementia
[3] Calder PC. (2013). Omega-3s and inflammation. Proc Nutr Soc
[4] Schwingshackl L, Hoffmann G. (2014). Monounsaturated fatty acids and cardiovascular risk. PLOS ONE
[5] EFSA Panel on Dietetic Products, Nutrition and Allergies (2012). Scientific Opinion on the Tolerable Upper Intake Level of EPA and DHA.
[6] Simopoulos AP. (2002). The importance of the omega-6/omega-3 ratio. Biomed Pharmacother