Omega Fatty Acids

Omega fatty acids are polyunsaturated fats that our body uses every day. Some of them can be produced by the body, while others must come from food. Omega‑3 and Omega‑6 are essential: our body cannot make them itself. Omega‑7 and Omega‑9 are not essential, but they still play a role in overall balance.

What exactly are Omega fatty acids?

Omega fatty acids are named after the position of their double bond. That sounds technical, but in practice it simply means that each type behaves differently in the body. Omega‑3 is known for EPA and DHA, Omega‑6 for linoleic acid, Omega‑7 for palmitoleic acid and Omega‑9 for oleic acid. Each type has its own role, and together they form a natural balance.

Omega‑3 is the best known. EPA and DHA support the heart, the brain and vision (official health claims approved by the European Food Safety Authority). ALA, the plant‑based Omega‑3, can be converted into EPA and DHA, but only in small amounts. That is why fish and algae are important sources.

Omega‑6 is mainly found in plant oils. It is essential, but in modern diets it is often present in much larger amounts than Omega‑3. Omega‑9 comes from foods like olive oil and nuts. Omega‑7 is less well known and comes mainly from sea buckthorn.

Why is the balance between Omega‑3, 6 and 9 important?

Your body works best when Omega‑3 and Omega‑6 are in balance. In many Western diets, Omega‑6 is much higher than Omega‑3. That does not mean Omega‑6 is “bad”, but it does mean that increasing Omega‑3 can help restore the natural ratio. This ratio is not a strict rule, but a helpful way to understand how these fats work together. More about this balance can be found in Omega‑3/6/9 ratio.

Where do Omega fatty acids come from?

Omega‑3 comes from fish, algae and krill. The origin is simple: EPA and DHA are made by algae. Krill eats algae, and fish eat krill. That is why fish and krill contain Omega‑3. Algae oil is a fully plant‑based source of EPA and DHA.

Omega‑6 comes mainly from plant oils such as sunflower, corn and soybean oil. Omega‑9 is found in olive oil, avocados and nuts. Omega‑7 comes from sea buckthorn berries.

What is the food chain behind Omega‑3?

Omega‑3 starts at the very beginning of the marine food chain. Algae produce EPA and DHA. Krill feeds on algae. Fish feed on krill. This natural chain explains why fish oil, krill oil and algae oil all contain Omega‑3 — but with different compositions.

How do Omega fatty acids support the body?

Omega‑3 supports the heart, the brain and vision. EPA and DHA contribute to normal heart function, and DHA supports normal brain function and vision. These are official EFSA claims.

Omega‑6 supports normal growth and development. Omega‑9 is mainly known from olive oil and fits naturally into a Mediterranean‑style diet. Omega‑7 supports the balance of fats in the body.

How do you choose the right Omega‑3 supplement?

Choosing an Omega‑3 supplement can feel overwhelming. There are fish oils, algae oils, krill oils, triglyceride forms, ethyl ester forms, and different concentrations of EPA and DHA. A few questions can help you decide what fits your situation.

If you prefer a plant‑based option, algae oil is the best choice. If you want a high concentration of EPA and DHA, a purified fish oil may be suitable. If you prefer a small capsule and a naturally occurring form, krill oil can be an option. More guidance can be found in Omega‑3 choice guide.

What about quality labels like IFOS, GOED and TOTOX?

Quality labels help you understand how pure and fresh an oil is. IFOS tests fish oils for purity and oxidation. GOED is an industry organisation that sets quality standards. TOTOX is a measure of oxidation. These labels do not tell you whether a product is “better”, but they do help you understand how it has been tested.

What is Omega‑7 and why is it separate?

Omega‑7 is a monounsaturated fatty acid that comes mainly from sea buckthorn. It is not part of Omega‑3, even though the names are similar. Omega‑7 has its own role and is therefore treated as a separate subtopic.

How do you store Omega‑3 safely?

Omega‑3 is sensitive to oxidation. That is why it is important to store it cool, dry and away from sunlight. Capsules should be closed properly, and liquid oils should be used within the recommended time after opening.

Common mistakes when using Omega‑3

Many people take Omega‑3, but a few common misunderstandings keep coming back. Some people choose a product with very little EPA and DHA, while thinking it is strong. Others take Omega‑3 only occasionally, while consistency matters. And some people confuse ALA with EPA and DHA.

Safety and dosage

Omega‑3 has no strict upper limit, but very high dosages should only be used on advice of a healthcare professional. Omega‑6 and Omega‑9 come mainly from food and do not require supplementation unless advised. Omega‑7 has no established upper limit, but supplements should be used according to the label.

Want personal advice?

Our team is happy to help you choose the right Omega‑3 or explain the differences between fish, algae and krill — always without sales pressure. You can reach us by phone, email or Whatsapp.