Fatty acids are one of the most beneficial nutrients that our body require to support different processes. Two of the most commonly known fatty acids are omega-3 and omega-6, and they each play a different but pivotal role in our body. Keep scrolling as we walk you through the differences between them and share how they help to support your overall health!
What are omega-3s and omega-6s?
Both omega-3s and omega-6s are essential fatty acids. They play a crucial role in our overall health by supporting cells in our body. However, our body cannot produce these fatty acids on its own. This means that it’s important for us to supplement our body with foods that contain these nutrients, or to take supplements.
Omega-3s are known for their anti-inflammatory properties and support both our brain function and heart health. Some common examples of omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
On the other hand, omega-6s help to regulate our inflammatory response. Linoleic acid is the most common omega-6 in the body. The body is able to convert this into a longer fatty acid called arachidonic acid (AA). AA produces molecules called eicosanoids that are often linked to inflammation in the body. However, these molecules actually play a pivotal role in the immune system’s inflammatory response, which is an essential part of the body’s defence mechanism.
Omega-6s also play an important role in triggering the body’s immune response and blood clotting, allowing the body to heal wounds more quickly. This helps to improve the body’s immune response. It also plays a critical role in the growth of our cells.
Benefits of omega-3s and omega-6s
Omega-3s
- Support heart health
Studies have shown that omega-3s can help support heart health and may also reduce the risk of coronary heart diseases. Fatty acids help to support circulatory and heart health. It also helps to reduce inflammation.
- Enhance brain functions
Studies have shown that omega-3s can help with brain functions in not just adults, but also in infants when pregnant mummies consume enough omega-3s during pregnancy.
Omega-6s
- Helps maintain healthy skin, hair and nails
Omega-6s are known to help support hair, skin and nail growth. They also help to improve moisture retention in the skin, which can improve overall skin condition.
- May help relieve Premenstrual Syndrome (PMS) symptoms
Some women may find themselves suffering from excruciating cramps and pain before their period. Some studies have found omega-6s to be useful in reducing the pain and discomfort.
What is the recommended intake of essential fatty acids?
A daily intake of 250mg to 2g of essential fatty acids is ideal for the body to maintain our overall health. There are various foods containing essential fatty acids that you can consider including in your daily diet.
Omega-3 food sources
Fatty fish such as salmon, sardines, anchovies (deep-water, cold-ocean fishes offer the highest nutrients) Flaxseed, Chia seeds, and Omega-3 enriched egg
Omega-6 food sources
Sunflower oil or safflower oil, Nuts, Seeds, Tofu, and Canola oil
For most people, it’s often hard to hit the daily required amount of essential fatty acids needed in the body. That is why supplementation is a good way to bridge the nutrition gap to ensure that your body gets what it needs to work in its most productive state.
Tidbit!
Q: Some articles mentioned that consuming too much omega-6 fatty acid can promote inflammation. Is that true?
A: While it is true that excess consumption of some types of omega-6 fatty acids may promote inflammation, it is not the case for all omega-6 fatty acids – particularly not for gamma-linolenic acid (GLA).
The most commonly consumed omega-6 fatty acid is arachidonic acid (AA) that can be found in meats, eggs and dairy products. This particular omega-6 fatty acid is vital for muscle growth, brain development and maintaining a healthy nervous system. However, our body does not require high amounts of AA and when consumed in excess, may promote inflammation.
GLA however, is an omega-6 fatty acid that is derived from plant-based foods such as vegetable oils, nuts and seeds. It has anti-inflammatory properties and is proven to deliver a range of health benefits. Sufficient GLA consumption is important to neutralise and reverse the inflammation caused by high AA levels in the body.
Excessive AA in our body prevents linolenic acid (LA) from converting into GLA, which may result in an imbalance between the pro-inflammatory and anti-inflammatory nutrients in our body. As such, GLA consumption is recommended to prevent inflammation in the body.
Avance Omega Supplements
To support your overall health, we’ve formulated 4 different omega products to cater to different needs. Here’s how they work and benefit your body differently:
Which omega supplement are you incorporating in your supplement routine? Let us know in the comments down below!
Black currant seed oil and ProDha. Been seeing very positive results after consuming 1bottle each. The heat rashes, dried eyes problems all has been solved! My skin also starts to glow nicely despite having combination skin. I should had come across this earlier than spending tons of money seeing specialist.