benefits of omega 3 6 9 5 7

خواص دارویی و گیاهی

Omega-3, omega-6 and omega-9 fatty acids are all important dietary fats.

Interestingly, each one has a number of health benefits for your body.

However, it’s important to get the right balance of omega-3, -6 and -9 fatty acids in your diet. An imbalance may contribute to a number of chronic diseases.

Here is a guide to omega-3, -6 and -9 fatty acids, including what they are, why you need them and where you can get them.

Omega-3 fatty acids are polyunsaturated fats, a type of fat your body can’t make.

The term polyunsaturated refers to their chemical structure, as poly means many and unsaturated refers to double bonds. Together they mean that omega-3 fatty acids have many double bonds.

Omega-3 refers to the position of the final double bond in the chemical structure, which is three carbon atoms from the omega or tail end of the molecular chain.

Since the human body can’t produce omega-3s, these fats are referred to as essential fats, meaning that you have to get them from your diet.

The World Health Organization (WHO) recommends eating at least two portions of oily fish per week, which is rich in the omega-3s EPA and DHA (1).

There are many types of omega-3 fats, which differ based on their chemical shape and size. Here are the three most common:

Omega-3 fats are a crucial part of human cell membranes. They also have a number of other important functions, including:

Unfortunately, the Western diet does not contain enough omega-3s. A deficiency may contribute to chronic diseases like obesity, diabetes and heart disease (32).

Like omega-3 fatty acids, omega-6 fatty acids are polyunsaturated fatty acids.

The only difference is that the last double bond is six carbons from the omega end of the fatty acid molecule.

Omega-6 fatty acids are also essential, so you need to obtain them from your diet.

These fats are primarily used for energy. The most common omega-6 fat is linoleic acid, which can be converted into longer omega-6 fats such as arachidonic acid (ARA) (33).

Like EPA, ARA is used to produce eicosanoids. However, the eicosanoids produced by ARA are more pro-inflammatory (34, 35).

Pro-inflammatory eicosanoids are important chemicals in the immune system. However, when too many of them are produced, they can increase inflammation and inflammatory disease (36).

Although omega-6 fats are essential, the modern Western diet contains far more omega-6 fatty acids than necessary (37).

The recommended ratio of omega-6 to omega-3 fatty acids in the diet is 4:1 or less. However, the Western diet has a ratio between 10:1 and 50:1.

Therefore, although omega-6 fats are essential in the right quantities, most people in the developed world should aim to reduce their omega-6 intake (37).

Nevertheless, some omega-6 fatty acids have shown benefits in treating symptoms of chronic disease.

One study showed that taking a high dose of GLA supplements significantly reduced a number of symptoms of rheumatoid arthritis (38).

Another interesting study found that taking GLA supplements in addition to a breast cancer drug was more effective at treating breast cancer than the drug alone (39).

Omega-9 fatty acids are monounsaturated, meaning they only have one double bond.

It is located nine carbons from the omega end of the fatty acid molecule.

Oleic acid is the most common omega-9 fatty acid and the most common monounsaturated fatty acid in the diet.

Omega-9 fatty acids aren’t strictly essential, meaning they can be produced by the body. In fact, omega-9 fats are the most abundant fats in most cells in the body.

However, consuming foods rich in omega-9 fatty acids instead of other types of fat may have a number of beneficial health effects.

One large study found that high-monounsaturated fat diets could reduce plasma triglycerides by 19% and bad very-low-density-lipoprotein (VLDL) cholesterol by 22% in patients with diabetes (41).

Another study found that feeding mice diets high in monounsaturated fat improved insulin sensitivity and decreased inflammation (42).

The same study found that humans who ate high-monounsaturated fat diets had less inflammation and better insulin sensitivity than those who ate diets high in saturated fat (42).

You can easily obtain omega-3, -6 and -9 fatty acids from your diet.

However, it is important to get the right balance of each. The Western diet contains far more omega-6 fats than necessary, and not enough omega-3 fats.

Here is a list of foods that are high in omega-3, -6 and -9 fatty acids.

The best source of omega-3 EPA and DHA is oily fish.

However, you can also obtain these omega-3s from other marine sources, such as algal oils. ALA, on the other hand, is mainly obtained from nuts and seeds.

There are no official standards for daily omega-3 intake, but various organizations offer guidelines.

According to the Food and Nutrition Board of the US Institute of Medicine, the adequate intake of omega-3s per day is 1.6 grams for men and 1.1 grams for women, for adults 19 years and over (43).

Here are the amounts and types of omega-3s in one serving of the following foods:

Omega-6 fats are found in large amounts in refined vegetable oils and foods cooked in vegetable oils.

Nuts and seeds also contain significant amounts of omega-6 fatty acids.

According to the Food and Nutrition Board of the US Institute of Medicine, the adequate intake of omega-6s per day is 17 grams for men and 12 grams for women, for adults from 19–50 years old (43).

Here are the amounts of omega-6s in 100 grams (3.5 oz) of the following foods:

As you can see, it is very easy to get more than enough omega-6s through your diet.

Omega-9 fats are also common in vegetable and seed oils, as well as nuts and seeds.

There are no adequate intake recommendations for omega-9s, since they are non-essential.

Here are the amounts of omega-9s in 100 grams of the following foods:

Combined omega-3-6-9 supplements usually provide each of these fatty acids in suitable proportions, such as 2:1:1 for omega-3:6:9.

Such oils can help increase your intake of omega-3 fats, which should be consumed more in the Western diet.

In addition, these oils provide a healthy balance of fatty acids so that the balance of omega-6 to omega-3 is less than 4:1.

However, since most people already consume too many omega-6s, and omega-9s are produced by the body, there is no general need to supplement with these fats.

Therefore, it is best to focus your diet on getting a good balance of omega-3, -6 and -9 fatty acids. This should involve eating at least two portions of oily fish per week and using olive oil for cooking and in salad dressing.

In addition, try to limit omega-6 intake by limiting your consumption of other vegetable oils and fried foods that have been cooked in refined vegetable oils.

If you do not get enough omega-3s in your diet, it is best to take an omega-3 supplement alone rather than a combined omega-3-6-9 supplement.

Much like other oils, polyunsaturated fatty acids are easily oxidized when exposed to heat and light.

Therefore, if you’re buying an omega-3-6-9 supplement, choose one that is cold pressed. This means the oil has been extracted with limited heat, minimizing the oxidization that can damage the fatty acid molecules.

To ensure you are taking a supplement that isn’t oxidized, choose one that contains an antioxidant such as vitamin E.

Additionally, select a supplement with the highest omega-3 content — ideally more than 0.3 grams per serving.

Furthermore, since EPA and DHA have more health benefits than ALA, choose a supplement that uses fish oil or algal oil, rather than flaxseed oil.

Although combined omega-3-6-9 supplements have become very popular, they generally provide no additional benefit over taking omega-3 alone.

Omega-6s are essential in certain quantities, but they are in many foods and people following a Western diet already consume too many of them.

Additionally, omega-9 fats can be produced by the body and are easily obtained in the diet, so you don’t need to take them in supplement form.

Therefore, although combined supplements contain optimal omega 3-6-9 ratios, taking just omega-3s will likely provide you with the most health benefits.

An evidence-based nutrition article from our experts at Authority Nutrition.

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Whenever we hear the word “fat, we immediately get uneasy about what we may be putting into our bodies. However, the “omegas are a set of fatty acids quite essential to our bodily processes and overall physical health. Omega-3, 6, 7, and 9 each have their own responsibilities within the body, but are unequally important. Therefore, it is important to maintain an effective ratio of these omega intakes in order to reap the most benefits from them, as well as to prevent deficiencies and excesses.

Omega-3 could be considered the alpha omega for all of its important functions and benefits. In addition to enhancing brain and joint function, these fatty acids reduce risks of cancer, heart disease, and diabetes, as well as provide benefits related to fat-loss and muscle-building in athletes (4). And those are just the extras. Omega-3 is primarily responsible for controlling the body’s blood clotting and building the brain’s cellular membranes (3).
This is the most important of the omegas to take supplementary to the diet because, not only does the body not produce omega-3 on its own, but also having too much omega-6 and 9 will offset the body’s optimal ratio. There are two types of omega-3, the first of which comes from sources such as vegetable oils (soybeans, walnuts, flaxseed, etc.) and some green vegetables (kale, spinach, Brussels sprouts, etc.), and this is called ALA (alpha-linolenic acid). The body naturally partially converts the ALA into the second type, which is both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) and is found in fatty fish (3). If your diet is lacking in these foods, especially fish, doctors suggest a daily omega-3 supplement (try fish oil).

Just like omega-3, omega-6 is also not naturally produced by the body and is therefore an essential fatty acid we must consume through our diets. Omega-6 works primarily to regulate normal brain functioning and the body’s growth and development. In addition to these responsibilities, omega-6 provides additional benefits to the body by helping to stimulate hair and skin growth, regulate metabolism, and maintain healthy bones and a healthy reproductive system (2).

Though it provides equal amounts of benefits as compared to omega-3, the major difference is that omega-6 is found so commonly – in most vegetable oils, nuts, and grain-fed meats – that it is more difficult to be deficient in it, thus prompting an undesirable ratio of the omegas. The main issue here is that while omega-3 works to reduce inflammation in the body, omega-6 works in opposition, increasing inflammation (2). That being said, it is possible that having an excess of omega-6 over omega-3 can lead to Complex Regional Pain Syndrome, which is a chronic pain that takes over an arm or a leg (1).

Though not the last number in the group of omegas, omega-7 has only recently been brought to the light of discovery as researchers determine its benefits and sources. This fatty acid can be found in foods like macadamia nuts and a fruit called sea buckthorn, but it is also produced naturally within the body. One important thing scientists have discovered about omega-7 is its placement in foods containing palmitic acid, one of the most heart-damaging fats we can consume. Omega-7 works against that palmitic acid by providing oppositional benefits – it reduces inflammation and insulin resistance where palmitic acid increases it. Because the amount of research done on the effects of omega-7 on humans, the information available on the topic is sparse but positive. On that note, the best way to stay on the safe side while researchers learn about this new and intriguing omega is to eat fish. This is because the purified omega-7 used for supplements actually comes from the leftovers of fish when the omega-3 is taken out for supplements. This could be the legitimate reason that eating fish is better for your heart than just taking fish oil supplements (5).

Finally, the last of the omegas is omega-9. This fatty acid benefits the body by reducing inflammation, much like omega-3, helping to improve joint health and healing, as well as prevent a variety of diseases. The convenient part of this omega is that the body produces omega-9 without any interference from us, so we don’t have to worry too much about keeping tabs on our intake of it. That being said, though, the nutrient can also be found in olive oil, so cooking with olive oil and using it in salad dressings will ensure a good balance of omega-9 and 6, in their ratio to the touchiest omega-3 (4).

Even though there are only three (plus an up-and-coming fourth) versions of the fatty acid known as omega, it can get a little confusing to keep them straight, especially with the issue of balancing an optimal ratio. With that in mind, it is suggested that the best way to maintain a healthy intake of omega-3, 6, 7, and 9 is, first and foremost, to stick to an overall healthy diet, but to include either fish or a 500mg fish oil supplement every day. Regularly cooking with olive oil and consuming vegetable oils and leafy greens will also help the body to regulate the correct levels of the omegas. In addition to this advice, we have provided a table to serve as a quick reference guide as to what each omega does and where it can be found. However, like with any health issue, we always encourage you to seek your doctor’s advice if you have any concerns with your omega intake or plan to make any drastic changes to your diet.

by Vin Kutty on September 17, 2010 189 Comments

You already know about Omega-3 if you’re reading this.

But you’ve also heard a little bit about Omega-6 and Omega-9. They’re supposed to be good for you.

You DO NOT need to eat Omega-9 fatty acids. Period.

If anyone tells you Omega-9 must be consumed through foods, run, don’t walk, from them. And if they tell you Omega-9 must be taken as a supplement, run even faster!

If you can roll up a newspaper and smack them upside the head before you start running, that’d be very nice. Thank you.

The human body is capable of making its own Omega-9 from other fats, so you don’t need to eat it.

Besides, Olive oil is full of Omega-9.

OK, how about Omega-6, then?

Well, Omega-6 is essential. People have died from Omega-6 deficiency, but that was a century ago.

In the last few decades, our diets have dramatically changed. Just about every food we eat has Omega-6 in it.

Omega-6 is everywhere.

Why does just about everything have Omega-6 in it? Well, that’s because you need oils to cook and the cheapest oils are corn oil and soy oil. And these two oils are loaded with Omega-6. But more Omega-6 is a good thing, right?

No. Not at all.

A little bit of Omega-6 is good. But too much Omega-6 is a disaster for your health. We’ve gone from eating equal parts Omega-3 and Omega-6 to eating 20 times more Omega-6.

Our body is used to equal parts of these two good fats. But when you skew the ratio of these fats, then the problems begin.

If there is so much Omega-6 in our diet, why are there Omega-6 supplements?

My point exactly!

It’s bad because Omega-3 and Omega-6 fats compete. They compete for the same enzymes and they compete for position in your body’s tissues. Think about it like musical chairs.

If you have 20 girls and 1 boy playing musical chairs, chances are the boy will lose.

You have one cell. Twenty Omega-6 and one Omega-3. Who do you think is going to sit in that chair?

Yes, Omega-6 wins almost all the time, even though your cells need BOTH Omega-3 and Omega-6 equally. The essential Omega-3 gets pushed out. This means you could be eating Omega-3 but your body is not feeling the benefits.*

Then you begin to show symptoms of Omega-3 deficiency. By this time, your health has already been compromised.*

Oh yea, belly fat. Omega-6 likes to get stored in the middle of your body. Omega-3 on the other hand, gets stored in the brain, eyes, heart etc.

So how do you get the benefits of Omega-3? By reducing the amount of Omega-6 in your diet.

Because people buy it!

It’s that simple.

Bigger and more is better.

Omega 3 6 9 is seen as a better deal, a better value.

I’ve seen Omega 3 6 9 marketed as:

Don’t fall for it!

The next time someone tells you Omega 3 6 9 is better than just Omega-3, RUN! Run far and run fast!

They wanted to get into the fish oil business. They knew nothing about fish oil supplements. So I helped them.

Focus groups are education for marketers. A bunch of ‘average joe’ consumers are put in a room and a moderator asks them questions, while the marketers watch from behind a one-way mirror.

In this focus group, we learned that consumers preferred Omega 3 6 9 to just Omega-3 because Omega 3 6 9 was perceived as more complete. “I feel like I’m getting more for my money, one unemployed construction worker said.“Isn’t Omega-6 and 9 good for me too? Why make me take 3 pills? Just combine it into one pill, said another elderly focus group consumer.

The tuna executives listened intently and took all this in.

And they asked me to reduce the amount of EPA and DHA Omega-3 in their product and asked me to formulate a drop of corn oil and olive oil for Omega-6 and Omega-9 respectively. They thought they could charge more for it!

I couldn’t believe my ears!

I explained, disagreed and explained some more. But their minds were made up.

The consumer had spoken.

Those two uninformed and loud consumers, who had barely passed high school and had never touched a nutrition textbook, convinced a multi-billion dollar company to make an important nutrition decision that can seriously affect your health.


I was disgusted.

The tuna company then convinced the buyers at Walmart, Walgreens and CVS that this product would sell because it had been ‘focus-group-tested.’

So they made this lousy product and shipped it all over the country. But a surprise waited for them.

Real consumers thought the tuna company was trying to rip them off by putting the left over oil from tuna cans into pills and reselling them!

The product never sold.

Sweet irony!


* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

This website is for your education and general health information only. The ideas, opinions and suggestions contained on this website are not to be used as a substitute for medical advice, diagnosis or treatment from your doctor for any health condition or problem. Users of this website should not rely on information provided on this website for their own health problems. Any questions regarding your own health should be addressed to your own physician. Please do not start or stop any medications without consulting with your doctor. We neither encourage you to do so, nor can we be held responsible for the fall out of failing to seek the counsel of a medical health practitioner.

Join the Conversation

Excellent article! The general public are no more than cattle and very rarely research or read nutrition! If they are saving moneythen they are in!

I’ve been taking this stuff since 2007 since I had a heard attack and was placed on this every since.FAITHFULLYand I’m just putting on weight after weight in my hip, abdomen, and buttock. It’s getting WORST on my health..and all the side effects you speak of.I’m classic textbook..dry skin..joint painits terrible..HELP:( ?

Hi Sharon – solution is simple: cut out Omega-6 supplements and cut out vegetable seed oils from your diet (soybean oil, corn oil, canola oil, sunflower oil, etc.) and use olive oil instead. It may take you a year or so to get your Omega-6 level down to where you need it, but you can do it if you’re diligent.

Excellent article! The general public are no more than cattle and very rarely research or read nutrition! If they are saving moneythen they are in!

Hi Christel – glad you found the article useful. A LOT of people do exactly what you did. If Omega-3 is good, then, Omega-6 and Omega-9 must be better. Not necessarily. If you really want to feel the benefits of Omega-3, you will need to reduce consumption of Omega-6 from industrial seed oils like corn and soy oils. Don’t worry about Omega-9 – your body can make its own, so it’s not an essential fat. Besides, Olive oil is chock full of Omega-9, so no need to supplement with it. – Vin Kutty

can this cause high blood pressure?

Hi Nelcine – by ‘this,’ I assume you mean taking a supplement that also contains Omega-6 and 9. The answer is ‘probably not.’ Omega-3 can reduce blood pressure a little bit. Taking a 3-6-9 supplement, especially in doses that most people take, probably has no effect on blood pressure. – Vin Kutty

Hi Indra – if you already have the Omega-3-6-9 products, go ahead and finish the bottle. But don’t buy it again! Next time, get a product that contains ONLY Omega-3 fatty acid. Omega-6 competes with and reduces the efficacy of Omega-3. So why take something that cancels itself out?! And Omega-9 is not essential at all. – Vin Kutty

Great article!

Hi my name is Maria Ibarra. I wanted to know if the vitamins of omega3-6-9 are good for me. I am on a juice diet. I do 2 vegetable juices a day and 1 salad with protein a day. Total of 3 meals a day. I’m trying to loose weight and body fat. Can you tell me if this is good or not? Thank you.

Hi Maria – Omega-3-6-9 are not the right choice. I would much rather you took a simple Omega-3 product with just fish oil. Juice diets are dangerous! Don’t have the space to go into the reasons here, but it is a bad, bad idea! You will NOT lose weight and keep it off with your juice diet. It’s fine to eat plenty of vegetables and fruits, but if you want to be healthy AND lose weight, I suggest you eat whole foods – vegetables, meats, fruits, eggs and nuts. Skip the sugar, refined grains and processed foods. I’m guessing this is not what you wanted to hear. But I hope this is eventually helpful. – Vin Kutty

I was wondering about two things. 1. I was told that this was good for fighting flu like systems , is this true 2. What are some side effects? I am feeling tired lately does this cause that?

Hi Donna – I have not seen any good studies that say fish oil can help fight flu. Fish oil cannot increase tiredness or lethargy. Lack of energy could be caused by several things including diet, sleep, thyroid imbalance etc. – Vin Kutty

Hi. I have been prescribed a high dose of naudicelle daily for Pmt. From your article it seems I would be just as well eating a bag of potato chips every day.

Hi – Evening Primrose oil has a lot of gamma-linoleic acid, which can be good for you, if you take it with a lot of Omega-3. Your formula just does not have enough Omega-3 in it to truly help you. It’s better than potato chips, but not as good as salmon. – Vin Kutty

I have to say thank you! I have always taken Omega 3 fatty acid supplements, but recently I told to myself “when my bottle of omega 3 gonna be empty, why not to buy a bottle of omega 3-6-9 instead?. Then I came across your article and guess what? You just safe me some money!

Thank you, Mike. Omega-3-6-9 products are sometimes cheaper to produce than plain Omega-3 products, especially if the formula has mostly dirt-cheap vegetable oils. So there is a financial incentive as well. I’m still aghast that reputable companies sell 3-6-9 formulas. – Vin Kutty

I’m sorry but can you give some proof links that omega 3 and omega 6 can’t complement right? Why must one believe you but not some reputable companies? I’m in doubt. But thanks anyway: you’ve just stopped my from buying this one

Hi Alex – Omega-3 and Omega-6 certainly DO complement each other. Your body needs BOTH. But it needs both at roughly equal levels. Your body will still function well at twice or even four times as much Omega-6 as Omega-3. So a little Omega-6 in excess is not a bad thing. The problem is that our diets now contain 20 times or in some cases, 50 times as much Omega-6 than Omega-3. This dangerous imbalance pushes your body in the direction of having too much inflammation.

Links for you:

And for what it’s worth, I formulated that product you were thinking of buying. How ironic! I worked at Natrol 10-15 years ago. I did not want to launch that product. I (and others in the research and development) complained that too much Omega-6 was dangerous and that we should not sell a product with Omega-6 to a population that already consumes too much Omega-6. But we were overruled by sales/marketing – we were told ‘Consumers think Omega-3-6-9 is better than just Omega-3. Market data proves this. So make us a 3-6-9 or we will get someone else to do it for us.’ They wanted to make money. And so did Walmart. They both won. I lost. Consumers lost. Science lost. – Vin Kutty

wow! its hard to know who to believe now a days! i just finished reading an article last month of why 3 6 and 9 taken in a blend were better for you! lol now after reading this article which made complete sense i have to do more research! lmao I guess the quest for health is never over! Thank you for this well written and thought provoking article!

Hi Lucia – like I say in the post, Omega-9 is not essential. Omega-3 and 6 are essential for survival. But we get such a large excess of Omega-6 in our regular diet that supplementing with it is like taking sugar capsules – don’t need any more than we already eat. – Vin Kutty

Hello, I am 26 years old and 13 kg under weight. i have dark circles under my eyes. i am also facing problem with my memory.i look very unhealthy. i don’t eat junk food very often. it’s not that i eat very less, but i think that my body does not absorb all the food value i eat (i don’t eat junk food very often. generally i eat rice, chicken curry,and cooked vegetable). So, to gain weight and to improve my skin and memory i have started taking Omega-3 and multivitamin tablets. Now here are my questions: 1. Does Omega-3 help to gain weight? 2. Does it brighten skin tone? 3. Does it help to prevent or cure wrinkle and fine lines? 4. What should be the dose and time of taking Omega-3 for my problem? 5. Does any Vitamin(A, C, E etc.) tablet conflicts with Omega-3?

Thank you.

Hi Mehrin – look into a diet called paleo diet. Vegetables and chicken are fine. I would add more meats and a little nuts and fruits. Skip the rice and grains and avoid all vegetable oils – except olive oil or coconut oil.

You cannot outrun a poor diet with supplements. Omega-3 by themselves cannot reverse malnutrition. But taking a multivitamin and Omega-3 is a good idea. I would target 1000 mg of Omega-3 per day. Vitamins do not conflict with Omega-3 at all. Omega-3 can help with skin tone, but I have not see any evidence that shows it can remove or cure wrinkles or fine lines.

As for how long before you notice any benefits – well, usually in 4-6 weeks, but your low weight is likely caused by a nutrient poor diet, so supplementing with Omega-3 is unlikely to make much difference. – Vin Kutty

I have more questions how long should i take Omega-3 capsule to get result? And I forgot to mention.. i have asthma and high dust allergy. What kind of improvement is possible by Omega-3 in this case? is Cod liver oil better than omega-3 capsule for me?

I want to thank you for your article. i hope this article will help people to be conscious about taking any supplement without having knowledge about it.

thanks for your article i bought omega 3 6 9 for my mum yet she complains of pains on her left shoulder, which i knw is a symptom of heart atack. My question is why the pain when the omega is supposd to do the trick?should i buy only omega 3 and stop the omega 3 6 9?

Choma – if you suspect that your mother is having a heart attack, for heaven’s sake, please stop everything else (including asking me!) and CALL THE AMBULANCE! Get her to the hospital immediately! – Vin Kutty

Thank you so much for this article! Well I certainly feel silly! Your article was describing my thought process to a ‘t’ in regard to the 3-6-9 formula as an ignorant consumer! But recently i came across a great Omega 3 only capsule (from New Zealand mussels) at a small pharmacy which I decided to buy when the pharmacists said just what you are saying about 6 being in the diet already. The concentrated O3 is considerably more expensive so I just take one little gelcap as opposed to the 300mg, 2 gelcap serving (make the bottle last longer). So it’s nice to see more supporting info on this topic–thank you! It sounds as if one never ate out or baked goods what not, then MAYBE the O6 would be taken. Now I do have a question for you Mr. Kutty, I am currently breastfeeding and have taken the omegas thru pregnancy and the last year of my sons life. I took the daily serving as usual wondering if I should increase for the 2nd life living off it but didn’t. I craved baked goods toward the end of pregnancy (and still do a lil). Sounds like switching to O3 alone is going to benefit me greatly. Do you think I should take the full serving amount (or more even) while still breastfeeding then? Much appreciated!

Hi Renee – please, please, please increase your DHA consumption! Aim for 1000 mg of DHA per day. Both you and your child desperately need it. Your child’s brain does most of its growing in the first couple of years. And you need DHA for that! – Vin Kutty

Fish oil is post to reduce high chlosetrol it help me i reduce mine all way down where it post to be so don’t tell me it is bad or it don’t work it does. Mitzi

Hi, I read from some of your resources about the importance of omega 6 and 3 ratio. Its amazing how a well balanced diet can suppress inflammation in rheumatoid arthritic patients or reduce cell proliferation in CA patients. Thank you for your blog, my parents and grandparents appreciated it so much as well.

Thank you for the comment.

thank you vin cutty for this great piece. I am so happy i ran into it. i googled for help, and it popped up. i have the same omega 3,6,9 in your first photo. i remember hearing on a medical radio program that 6 and 9 are not needed in supplement form. i FINALLY came here to learn more. Your piece was excellent. ( i shall tweet it in a minute) i am heading out to get somethin’ elseany recommendations. i plan to get some cod liver oil (my cousin recommended it for my newly-painful knees)i’m open to any additional recs thanks!

Thank you, mzzlee. Get any high potency or pharmaceutical grade fish oil that’s been third-part tested. Can’t go wrong. – Vin Kutty

Really well written article thank you. It’s amazing u also take the time to answer so many peoples questions! I have taken omega 3 for years, 2 years back I swapped to 3,6 and 9 because i got talked into it by the sales person Now I feel a little silly. It makes me trust my local Holland and Barrett’s less!

So my question is which makes would you recommend? Secondlyhow much so you recommend and how is omega 3 best taken (ie with a meal , split into multiple points in the day or a single dose?

Many thanks

Hi Adrian – thank you. Given the volume of readers and comments, other nutritionists are starting to answer some of these questions.

I suggest you get a concentrated or pharmaceutical grade fish oil. Get at least 1000 mg of Omega-3 per day and take it with the largest meal of the day.

– Vin Kutty

Hi Vin Thanks for the insight on omega 3,6,9. On a related topic, what is your take on krill vs fish oil. Do you think krill oil work better at reducing high cholesterol levels than fish oil?

See here:

Hi, I’m so grateful I found your site your information about Omega 3-6-9 is very helpful. I will just finish this 1 bottle I bought 1. Harp Seal Oil 2. Cordyceps with American Gensing 3. Pro Q10 I am really love to buy these products bec seemed like they’re fantastic but frightened bec I dont know anything about them. Please I beg you help me what to do. I would greatly appreciate your advise.

Thank you very much.

Bel – please DO NOT take Harp seal oil – they are high up the food chain and will contain a lot of environmental toxins. Bad idea!

I’m mixed on American Ginseng. CoQ10 is fine if you are concerned about heart health.

– Vin Kutty

Yes, you may take CoQ10 and Omega-3 together. I have no specific recommendation for Canadian CoQ10 brands.

– Vin Kutty

Hi Bel – CoQ10 has no or little side effects. Yes, Omega-3 is taken primarily for heart health. The SISU Omega-3 looks OK – decent concentration of Omega-3.

– Vin Kutty

Thanks for this informative site which confirms other information I have read about Omega 6 and 9. I recently read about Omega 7 as a possible agent for reducing hs-CRP, lowering LDL and raising HDL. Recommended dose was 420 mg purified Omega 7 daily with the caveat to ensure it is PURIFIED, palmitoleic acid (not palmitic acid). Can you comment on Omega 7? Is it taken in addition to Omega 3? Is there a natural source that can provide the appropriate daily requirement? Many thanks in advance.

Hi Lynne – I have some unpublished data on Omega-7 that says some of these good things as well. You are right, the key is having purified Omega-7. Seabuckthorn has Omega-7 but there may be fatty acids in there that need to be removed before it is safe in large quantities. While the science is pointing in the right direction, we don’t have ENOUGH to make me recommend Omega-7 with comfort. I think we are still a couple of years away from that. Macadamia oil is a good source of Omega-7 too. Yes, ideally, it should be taken with Omega-3. Nothing removes the need for Omega-3 – it is essential.

Bottom-line: very promising but too early to comfortably recommend.

– Vin Kutty

Recently I read in paper that omega 6 helps in correcting wrongly formed sperms and thus helps in reproduction.So I bought Naturemade fish oil , Omega 3-6-9 and gave it to my son. He takes only one softgel a day. Did I do the right thing? OR should I ask him to stop the capsules. I am worried. Please advise me.

Hi Lakshmi – he should stop taking Omega-3-6-9 and start taking a product that is ONLY Omega-3. Preferably one with a lot more Omega-3 and more DHA. DHA is critical for sperm motility. Make sure he is taking a good multivitamin, Vitamin C and E. Cutting back on sugar, wheat and vegetable oils also helps.

– Vin Kutty

hi i am currently taking omega 369 and every time i take it my body start itching, i take because of my skin and my hair is dry, so my question is do i have to stop taking it, also i dont like eating fish can i take just omega 3.

please advise me

Hi Jamie – I suspect you are either allergic to the product or something in it. I’d stop it and take an Omega-3-only product.

– Vin Kutty

Hi Vin , this is to Jamie on March 12 2013, you can order Omega 3 oil developed on Canada from a company called Three Farmers the oil is made from seed and just google Three and the oil is called Camelina oil. You can cook with it as the high point is over 400 degrees but because we want the best for our bodies we use it on salads or on our cooked vegetables .

I started taking a product call Zeal in September of 2012. It is a plant based whole foods supplement that contains 60 mg of Omega 3 and 1,155 mg of Omega 6. After 5 weeks on this product my Myeloperoxidase dropped from 497 to 406 and my Fibrinogen dropped from 399 to 332. my CRP was already 1.0 and it dropped to .8. I eat no fish, but consume a serving of mixed nuts daily. I eat pretty healthy, and I don’t have any oils or processed foods. According to your comments, I would be getting an uneven amount of Omega 3 and 6 which might cause inflammation, but I have seen nothing but benefits. (My LDL-P even dropped from 1663 to 1269). I happen to have a 4/4 Apolipoprotein E Genotype so I have to be pretty careful with fats, including good fats. I am just starting to learn about eating for the gene type I have. Do you know anything about the APO E gene and the effects of Omega 3 and -6? I know if I increase my Omega 3 my LDL-C and LDL-P increases. I have met several others with a 4/4 APO E gene and I have advised them to take only 1 g of Omega 3. (I learned this from The Perfect Gene Diet). Any knowledge you have on this subject would be greatly appreciated.

Hi Paula – the product you are taking has a 20:1 ratio of Omega-6 to Omega-3. For most people, this would be disastrous. I’m doing everything humanly possible to get my ratio down to 4:1 or 2:1. Not eating processed foods is a good idea and eating some nuts every day is an OK idea too. But absolutely nothing that I have read supports a 20:1 Omega-6 to Omega-3 ratio. As far back as human history goes, a 20:1 ratio is an oddity and has only become more common in the last couple of decades and with grave consequences.

I am not a doctor and not qualified to give medical advice, but having two Apo E4 alleles puts you a higher risk for some diseases, as you well know. If you are on an anti-inflammatory diet, 1 gram of Omega-3 ought to suffice.

– Vin Kutty

Hi, Did you undestand biologiical? It is not a “20 girls and 1 boy game for omega 369. You totally made a wrong concepts!

Charles – I was trying to simply the concept of excess linoleic acid per substrate, in this case, cell membranes. Unless I misunderstood your point

– Vin Kutty

Eye opening. You sir are a great example for many companies out there. You have a strong ethical and moral sense and for me you have made a difference in my health awareness. Keep it up

Hi Gary – it should not put you at additional risk, but I’m not a doctor so I can’t tell you what it will do. My suggestion is to switch to an Omega-3-only supplement. Taking Omega-3-6-9 supplements is not like cigarette smoking! It’s just a somewhat poorly formulated supplement. Is it risky? No. Are there better formulas out there? Tons.

– Vin Kutty

After bariatric surgery (6 years ago) at age 65, my health became perfect. I just had another metabolic panel done, and everything is perfect. I am able to eat almost no sugar, i severely limit fats and oils and processed foods, and i take LOTs of supplements, vitamins and minerals. I need more protein than the average person, so i snack on nuts and seeds and drink a high protein shake daily (whey). With this diet and my age, i wonder if i get enough Omega 6. I take the omega 3-6-9 (higher O3) and seem to be thriving on it. What would u suggest in my case and for others who have had this wonderful surgery?

Oh boy.

Lots of red flags in your comment. You may disagree/dislike, but since you asked

1. It is rare that one’s health becomes perfect after bariatric surgery. Although you can minimize issues if you micromanage with customized diet and supplements. 2. Glad you are able to avoid sugar – that’s wonderful. But avoiding fats (especially saturated and Omega-3 fats) if your body is capable of handing them is a very bad idea. 3. Minimizing processed foods is a great idea. 4. Instead of the whey drink, see if you can tolerate egg yolks – lots of nutrients in egg yolks that you cant get anywhere else other than liver. 5. I am certain you are getting enough Omega-6 from nuts and seeds. I’d guess that you’re getting more than you need. 6. So drop the 3-6-9 supplement and find one that has just Omega-3.

Hope this helps.

What are ths toxic effects of omega 3-6-9 ?

Hi Earl – the toxic effects comes from taking additional Omega-6 on top of a diet that is already too high in Omega-6. Omega-6 in excess is highly inflammatory. Most people get 10 to 20 times more Omega-6 than is needed, so to supplement Omega-6 on top of that is dangerous.

I have a few questions. I am in the process of getting tested for adult ADD and the psychiatrist told me on the first visit I should buy the 3-6-9 combo. He insisted that just 3 wasn’t enough and that 6 was the one that would really help with concentration and focus (seeing as that’s my biggest problem). So I went to the store and bought a bottle that even had “40% more EPA/DHA. So on the bottle it tells me to take 2-3 1200mg softgels twice a day. I don’t really eat that much fried food but I mean, it’s not like you can completely avoid that stuff right And I really eat a lot of fish, salmon especially, and I tend to eat it raw since I’m such a fan of sashimi.. So what I’m wondering is, how bad is it for me to be taking these softgels? I haven’t been taking them for very long and I can’t say I really feel a difference anyway. But then again, I’m not sure what I’m suppose to “feel. I’m a 24 year old female in good health and at the weight I’m supposed to be for my age and height. So should I just stop taking the softgels? Are they any good? Will they really help me focus and concentrate? I don’t like taking things that aren’t good for me. Let me know what you think. Thank you and I really liked your article. ?

Hi Want2nomore – what can I say, the psychiatrist is wrong. Yes, Omega-6 is essential for human survival, but telling (insisting?) a patient to take more Omega-6 while we’re all already drowning in Omega-6 (and paying dearly for it) is just sad. What you need is an Omega-3-only product. Sure, that sounds self-serving. But may I request that you not buy OmegaVia? Buy any other brand that’s pharma grade and high EPA like Minami or RenewLife. Omega-3 alone may not help you, as you say you eat a lot of sashimi, so you’re probably not Omega-3 deficient.

So are you hurting yourself with the 3-6-9, well, probably not a lot. But, I still can’t get over it!

At least you’re getting some extra Omega-3 – that’s good. It will take a few weeks to saturate and make itself felt, assuming your condition was caused by Omega-3 deficiency, which I doubt. So it may be time to look under the hood, so to speak. Consider shifting to a whole foods only diet, like Paleo. Consider eating egg yolk, liver, more veggies etc. Consider giving up sugar and wheat. Consider the cost of not.

Hi Lebo – it is possible that Omega-3 could help with concentration. I suggest you start with eliminating sugar and processed foods from his diet.

Hi Vin

Thank you very much for your great article – very informative and witty. I do love your style :). Earth population is mostly tricked by “big companies and their advs, which appeal to greediness, but common sence. All the best

Hi, I have just bought this Natrol omega 3-6-9 , haven’t started taking yet . should I take them or just leave , I have been taking seacod liver oil for past 2 months , just though of switching it to this new product . I need especially for my skin and hair , what should I do ?

Hi Neetu – finish the bottle and next time buy a product that does not contain any added Omega-6.

Hi Vin,

Thanks for continuing to monitor this thread. It seems you are the only person that thinks negatively of this combination, but glad you are.

My mom is almost 70 y.o. She has RA and takes blood pressure, RA and cholesterol meds. She has taken the 1000 mg of regular fish oil but it made her burp, she hated it. So she started taking the 3-6-9. I was talking with her one day after she was recovering from a cold and she told me she still felt badshe was really very very tired. I told her to think about the meds she was takingand if she had started taking anything new lately. At the time, she said she wasn’t taking anything newshe just thought she was suffering a bad RA flare up.

The middle of the night two days ago, she woke up to take her meds, and she didn’t take the 3-6-9. She woke up feeling much better and it dawned on herthis vitamin was making her feel exhausted! My mom sounded like she felt so bad and she told me she felt bad. She has been off that pill for two days and she sounds and feels great. She never thought a vitamin would make her feel so bad!!

I tried looking for bad side effects, but found nothing other than this article. But my mom almost wound up in hospital. She went to her doc and they didn’t catch it, even after she was complaining.

So beware! If you feel badit may be this med!

Hi Jul – sorry to hear that your mom was going through a rough patch. I don’t think it was the Omega 3-6-9 that was causing her to feel bad. It was probably something else. I still don’t think people ought to take 3-6-9 combo because we already get plenty (too much) Omega-6 from our diet and Omega-9 is not essential and there is plenty of it in olive oil anyway. So while 3-6-9 combo makes no sense to me, it won’t harm people by taking one pill per day.

Dr. Oz suggest Gamma linolenic acid as a supplement. Is this also an Omega 6 that should be avoided?

Hi Sbutler – great question. Gamma linolenic acid (GLA) is an Omega-6 that can convert to either good ‘hormones’ or bad. Which fork in the road it takes depends on a lot of things, especially your diet. I think a little GLA is fine, may be even good. But taking it on a daily basis or high doses may be a bad idea. Dr. Barry Sears of Zone Diet fame has done a lot of research on this and advises people against taking it in high doses or regularly. I have a bottle of GLA around. I may take one or two pills a week. But no more.

Dr Oz recommends it for ‘fat busting’ but I haven’t seen compelling evidence for this. The real trick to fat-busting is reducing insulin level in the body by combining sugar/starch elimination with cardio + resistance exercise. Both of these techniques independently reduce insulin and lower insulin levels will ‘unlock’ your fat cells and allow your body to burn the stored fats. With high insulin levels, fat cells will remain on lock down, regardless of how little you eat or how much you exercise. All successful diets reduce insulin.

Dr. Oz suggest Gamma linolenic acid as a supplement. Is this also an Omega 6 that should be avoided?

ευχαριστω πολυ για την ενημερωση. με προβληματισατε με το αρθρο σας για την ληψη των omega 6-9. εχω ελκωδη κολιτιδα .ο γιατρος μου εχει συστησει αυτο το συμπληρωμα το οποιο το παιρνω εναλλαξ με το omega 3. ενα αλλο θεμα που με απασχολει ειναι η καθαροτητα του προιοντος (βαρεα μεταλλα κ.α) και πως γινεται η καλυτερη επιλογη του . η περιεκτκοτητα του σε EPA και DHA ποια πρεπει να ειναι ??????? ευχαριστω πολυ για τον χρονο σας και για τις γνωσεις σας που θα μου ειναι πολυτιμες

Αγαπητέ Παπαδάτου Ασπασία – ελκώδης κολίτιδα είναι μια φλεγμονώδης κατάσταση. Ωμέγα-3 μειώνει τη φλεγμονή. Ωμέγα-6 αυξάνει συνήθως φλεγμονή. Ωμέγα-9 δεν είναι απαραίτητη και δεν μειώνει τη φλεγμονή. Έτσι, πέραν Ωμέγα-6 θα κάνει ελκώδη κολίτιδα χειρότερα και ωμέγα-9 δεν θα βοηθήσει. Είναι πιθανό ότι ο γιατρός σας δεν έχει επίγνωση αυτού του γεγονότος. Χρειάζεται μια πολύ υψηλή σε ωμέγα-3 φόρμουλα που είναι ως επί το πλείστον EPA.

Hi Papadatou Aspasia – ulcerative colitis is an inflammatory condition. Omega-3 reduces inflammation. Omega-6 usually increases inflammation. Omega-9 is not essential and does not reduce inflammation. So excess Omega-6 will make ulcerative colitis worse and Omega-9 will not help. It is possible that your doctor is not aware of this. You need a very high Omega-3 formula that is mostly EPA.

Im undecided on taking a product that contains 1,155 mg of omega 6 fatty acids. It also contains 60 mg of omega 3’s. Is this too much to take in one day? This is based on a 2,000 calorie diet. I prob consume about a little more or less depending on the day. This product is like a wellness nutrition drink that has many other vitamins minerals and antioxidants. What do u think?

Hi nates momma – I’m a bit confused. Are you talking about 1155 mg Omega-3 or Omega-6. If you’re taking 1155 mg Omega-SIX and only 60 mg Omega-THREE in a supplement, as written in your comment, then that’s a disaster. Are you sure you don’t mean the other way ’round? But if you’re taking 1155 mg Omega-3 and only 60 mg Omega-6, well, that’s OK.

Its 1,155 mg of omega 6 and 60 mg of omega 3’s. Its called Zeal. Its a powdered form that comes in a canister with a scoop. Basically one scoop has 1,155 mg of omega 6 and 60 mg of omega 3 plus other vitamins and minerals. I was about to start taking this but came accross ur website and now not sure if i should. I know a little about omega 3 but nothing of omega 6.

Hi nates momma – yours is not an Omega-3 supplement. It just happens to have a trace amount of Omega-3 in it. There may be lot of other nutrients in there, but you will need a separate Omega-3 supplement or you’ll have to eat wild salmon 3X a week.

Thank you Sir, for your article. It’s an eye opener for me.

I am born with atopic eczema. lately, i have started on Evening Primrose Oil (which is Omega 6) and now I am confused if I should continue to have high intake of Omega-6 from the evening primrose oil.

“Several clinical studies have demonstrated that evening primrose oil improves the itching, inflammation and scaling of eczema.

If omega 6 could cause inflammation, why is evening primrose oil able to reduce inflammation? It’s contradictary isn’t it?


Hi Vincent – Evening Primrose has a potentially useful Omega-6 called GLA. GLA can be converted to either pro-inflammatory or anti-inflammatory compounds – several factors affect which fork GLA takes. There is some evidence that says a high sugar/starch diet will force GLA into the pro-inflammatory path. It’s OK to get some GLA, but you should be taking 2000 mg of Omega-3 in addition to the Evening Primrose supplement. Look into a anti-inflammatory diet.

Your article is very informative. I would like to know if omega 3 causes water retention in the belly and face or weight gain in the face. I asked this question because it appears that I gained weight in my face whenever I eat a meal. This never happen before. I stopped taking omega 3. I also need to mention that I took the omega 3 6 9 three times before I decided to just take the omega 3.

Hi Elaine – there is no evidence or scientific proof that shows Omega-3 causes weight gain in belly or face. I suspect it is something else causing it – stopping Omega-3 is probably not a good idea because of all the other health benefits.

So glad I found this article I took omega 3 however, I get tight painful calves the next day. So I’m back to just omega 3.

Hi Anna – yes, that’s fine.

I am diabetic since last 2 years and I am 32 yrs old male and recently bought Omega3.6.9. By reading this article I have decided to not to by omega369 again. But can I used the bottle that what I have purchased already. I am taking 2 pills a day in the night after food. BTW, is fish oil diffferent from only omega 3? which one is good for diabetic people. Fish oil OR omega 3? Thanks a lot in advance Vin Kutty.

Hi Sudhakar – yes, you may finish the existing bottle. Fish oil contains Omega-3, just like milk contains calcium. It’s the Omega-3 that you’re after.

Hi Maryann – it’s never too late for you or your son to reduce Omega-6 intake and get your Omega-3 to a good level. Remember both are essential but both can be harmful if taken in excess or the ratio is not right. With today’s diet, virtually everyone is overloaded on Omega-6. Switch to an Omega-3 only supplement and reduce Omega-6 in your cooking oils and by cutting down on foods purchased and consumed outside the house – virtually all of those are cooked in high-Omega-6 oils.

I have had psoriasis for 15 years on my elbows, hands and toes in small patches . Three months ago my dermatologist prescribed omega 3-6-9 for me. In the past I have developed a rash on my arms and face . the face rash went away in 10 days but on arms it is still persisting. After reading your article I decided to write and ask you if omega 3-6-9 could be the reason. my dermatologist has now told me to take one capsule on alternate days instead of daily one. Any advice? thanks

Hi Jyothi – but it’s possible that your Omega-3-6-9 supplement is causing the rash, but I doubt it. There are SO MANY things that can cause that.

The bigger point is that your dermatologist is almost right. He/she knows that psoriasis is an inflammatory condition. Your diet is probably highly inflammatory, likely high in Omega-6 from vegetable oils and grains and sugar. So suggesting that you take a supplement that already contains pro-inflammatory Omega-6 is not smart and counterproductive. The Omega-6 in your supplement is actually harming you. What you need to do is find and eliminate all sources of Omega-6 in your diet. Even then, you will likely get too much. Eliminate and grains from your diet. Your diet should be mostly vegetable, meats, seafood, eggs and fruits. Cook only with olive oil, coconut oil, butter or ghee. Absolutely no vegetable oils other than the ones I just mentioned. On top of this, take an Omega-3 supplementabout 1000 to 2000 mg of Omega-3 per day. Toss the 3-6-9. Omega-3 is anti-inflammatory. Omega-6 is pro-inflammatory. Omega-9 is neutral and non-essential.

First of all I just want to say bravo, you’ve proven “A Point. But your still slightly wrong. Omega 3-6-9 is there because people are getting the right foods in their body. Further more, Omega 3-6-9 has vitamin E and fish oil, as well as flax seed oil and borage oil. Some people don’t consume the things that Omega 3-6-9 have, so they take the pills I order to gain good health. They say Omega 3-6-9 can also help you gain weight, incase you haven’t noticed by now, there are some skinny people put there, they look like twigs, but all they consume is vegetables, because they are afraid to get too fat. Omega 3-6-9 is there to give them the protein, fiber, calcium and vitamins that they need!!

Hi Rumpelstiltskin – you missed the complete point of this article. You only need to supplement Omega-3. Omega-6 is found in excess in our diet and any more will cause inflammation. Omega-9 is non-essential because your body can make its own. So that rules out taking Omega-6 and Omega-9. Just supplement with Omega-3, which is what most people are deficient in.

Fish oil supplements have a little vitamin E too. There is no connection between taking Omega-3-6-9 and weight gain/loss. But if you eat large quantities of Omega-6, then yes, you will gain weight, be sluggish, inflamed and depressed.

There is no protein, fiber, calcium or vitamins in Omega-3-6-9 pills.

Mr. Kutty, Loved your article. I was debating the purchase of Triple omega vs Omega 3 and your article helped very much. I am going with the Omega 3 and it is a fraction of the triple omega price. I have couple of questions, I see all the mention about vegetable oil for omega 6, but we use only canola oil and olive oil. Are we going to miss out on the omega 6 then? And also, does the cooking process kill the presence of these fatty acids in the food. Thanks again for the insight on triple omega.

Hi Pradeep – stop buying Canola oil. You are almost certainly over-dosed on Omega-6. So adding a relative high Omega-6 oil like Canola is not helping you. Olive oil is better. Coconut oil is even better.

You can destroy some of the Omega-3s by overcooking and a little of the Omega-6s. Omega-3 is far more sensitive to heat than Omega-6. DO NOT worry about not getting enough Omega-6. You need to be focusing on reducing it, along with sugar and grains.

Mr. Kutty, Thanks for talking the time to reply to my comment. I really appreciate it. From what I have learnt ( I am not a nutritionist though), Canola oil is better than other oils for cooking and frying because of its low saturated fat content (6%) as opposed to coconut oil which has 92% saturated fat. Olive oil is good with cooking, but not frying I suppose. I agree with you that Olive oil is better but guess you can’t fry in olive oil. Correct me if I am wrong with what I have learnt.

Hi Pradeep – there is no conclusive evidence that shows saturated fat is harmful. The latest research shows that saturated fat is at worst, neutral. Some additional info here: and here:

Canola oil has less Omega-6 than many other vegetable seed oils but is still far higher than what I would use to cook. So it is relatively better, but I would still not go near Canola. Yes, you can use olive for frying. I often mix it with coconut oil or butter or ghee.

Mr. Kutty, I really appreciate your valuable time and reply to my questions. I will make the change to my oil as you suggested. The links you suggested was very informative as well. Thanks and have a great day!

What are our thoughts about his article?

Hi Jeff – I have lots of thoughts on the matter, most of which are captured in this blog:

I was shocked reading your article. THANK YOU! I tighten, tone and firm with a all natural wrap, BUT then take Omega3,6,9 that defeats the purpose of the wrap. I can not even bare to take the rest of the bottle. No more for me. I even noticed my mom’s tummy. I know why now. I will be spreading the word!!!

Hi Melody – remember that Omega-6 is an essential fat. You need it to survive. But the point of this blog was to highlight the fact that we already get way too much Omega-6 from our diet and supplementing with more is unhealthy in many ways.


I found this article trying to find information on 3 6 9 oils. I have suffered treatment resistant major depression since age 8 and I’m not almost 50. I’ve tried fish oil regularly over the past ten years because it is supposed to help depression, and about five years ago, I moved from regular fish oil to high epa oil. I finally decided it wasn’t helping and the depression was getting worse as I got older. Ironically, after I stopped taking it, my depression actually got a little better.

I started taking a 3 6 9 oil with flaxseed in it because I read on one forum that it helped someone’s depression, even though I usually like more proof than someone just saying it. However, at this point, I would try anything. This depression has taken all my young years away from me, and I’m desperately trying to salvage at least the latter parts of my life. I’ve tried pretty much everything.

To my surprise, the 3 6 9 oil has helped. It hasn’t cured me by any means, but it does make the difference of whether my next depressive episode means that I’m going to become catatonic in front of a television, wearing the same clothes for 7 days in a row, or if I’m going to be able to drag myself up and take a shower. It makes me function, even if it doesn’t make me joyous.

So, I found this article while I was looking up the differences in fish oil and 3 6 9 oil.

Just to clarify, I have tons of food allergies, so I cook my own food and don’t eat out. I don’t cook with vegetable oils because I don’t think they are safe when heated. Since people supposedly get too much Omega 6 mainly because of vegetable oils, maybe I don’t fit into that critera and was getting too much Omega 3 from the fish oil? I can’t find an answer for that

Also, I know a lot of people who cook their own foods and don’t use vegetable oils or eats out or in, so I don’t think it is totally responsible to make a blanket statement that all of us are automatically Omega 6 overdosed and Omega 3 deficient. Not all of us eat at McDonald’s. In fact, I don’t have a single friend or relative who eats fast food.

So I guess my question is this: Is there any type of condition that can mean a person doesn’t convert the Omega 3 and Omega 6 to Omega 9 properly? That’s not to say it is the Omega 9 is helping me. But something is, and I’m trying to figure it out.

Hi Susan – thank you for your comment. You’ve struggled with this for a long time. I can only imagine the struggles you’ve had. But there is hope – I’m not sure how much any of these suggestions will help, but I think combined, they will make a difference.

In your case, I doubt that there is an excess Omega-6 problem, but the only way to confirm that is with an Omega-3 index blood test where they measure your Omega-3 to 6 ratio.

Let’s take the subject of Omega-3 and 6 and conversion to Omega-9 off the table since depression is so much more than that. Since high-EPA fish oil didn’t do much, it may just mean that your depression may be caused by other factors. I’m neither qualified nor authorized to dispense medical advice, but there are nutritional approaches to reducing inflammation that may address most of the nutritional factors behind depression.

This blog may be a start: but this is about supplements. Even though this website sells supplements, I’ve always said that you cannot supplement your way to good health. For that, you will need a whole food, anti-inflammatory diet.

To start, focus on a diet that consists EXCLUSIVELY of a variety of leafy and starchy vegetables, meats, seafoods, eggs, nuts and fruits. All of it cooked generously in healthy fats like olive oil, coconut oil or grass-fed butter. Note that what’s absent are sugars, juices, grains and dairy. If you are open to this, give one of these dietitians a call to see if they can help:

I hope this gives you a place to start.

Thank you so much for the answer.

I have celiacs, so I don’t do grains. Even if they don’t contain gluten, I don’t seem to be able to digest them. I’m also allergic to casein and intolerant to whey, so that leaves out dairy products. I am fructose intolerant, so that also leaves out table sugar, which is almost half fructose, and a lot of fruits and juices that are high in fructose. I am allergic to shellfish, so that leaves out a lot of seafood, and I’m allergic to some meats, the worst of which are pork (I go anaphylactic) , chicken and beef. I can eat bison, fish and while game, such as duck and quail. I mostly stick to bison and fish, because wild game is hard for me to get.

There is also a long list of spices I can’t eat, and unfortunately garlic is on that list. Garlic is supposed to be very good for you.

I wear a bracelet because I’m allergic to acetaminophen and several antibiotics.

I only eat bison, different varieties of fish and vegetables, and mostly the vegetables are raw in a salad with lots of kale and chard. I’m not allergic to nuts, but they are hard for me to digest, so I only eat them occasionally. The only oils I use are coconut oil, ghee, and very rarely, I use home-rendered bison fat if I need to cook with high heat.

So basically, I do eat a fairly strict paleo limited diet out of necessity, and I have to cook all my own food.

I do have another question about fish. The fish oil supplements are from raw fish, yet I hear that instead of supplements, it is best to eat fish. However, when fish is cooked, the heat oxidizes the fat. All the studies that I’ve found have been of fish oil that is raw fish oil. Are there any studies that show cooked fish oil has the same properties and results? I can’t find them in any searches.

Fish oil supplements help my husband’s memory phenomenally. But, he doesn’t get the same result with all the fish we eat, without the supplements, and sometimes we eat only fish for weeks at a time.

Hi Susan – your diet sounds very healthy, despite the limitations of choice. I still suspect that you may be able to tweak a few things if you work with one of the dietitians I recommended.

Yes, it is certainly better to eat fish than take fish oil supplements. By far! As far as cooking, fish cooks very easily, quickly and at low temperatures. The Omega-3 fats are still intact and not oxidized. I think the freshness of the fish makes more of an impact on the fats. Most oils have to go through some heating process during the distillation and purification, which I suppose makes them cooked. This is the reason why you can’t find them in searches – they are virtually all ‘cooked.’

Regarding fish consumption and memory, it is possible that the fish being eaten has less Omega-3 than is found in the supplementsbut still, I am a little puzzled.

Hi Vin, Thanks for such an informative article, as well as taking your time to respond to every single one of people’s questions. I’m hoping you can help me decide what to do with the supplements that I’m giving my 11 year old son. He’s been having issues with concentration and focusing at school for a few years now. At home, he struggles alot with his homework. I knew it wasn’t him being lazy or anything like that, since he would cry when he didn’t do good in school and used to tell me that he was trying his best. It used to break my heart to see him struggle so much. I brought him to get evaluated for ADD and they did say that he had a mild case of ADD, which they offered me to put him on medication. I refuse to put him on any type of medication and decided to do my research, I changed his diet and cut off any junk food and processed food. I also read somewhere that the Omega 3-6-9 was beneficial to the brain and would people with ADD. So, I’ve been giving him the Omega 3-6-9. It seems like he’s doing a little better, but it could be a combination of his new diet, the sports that he plays and the extra time that we give him with helping in his homework. After reading your article, I now think that I should stop giving him the Omega 3-6-9 and only give him Omega 3. Do you suggest I just give him the Omega 3. If so, is there a particular brand name that you can recommend for a child with the appropriate Omega 3 or DHA. The one that I’m currently giving him is Natures Plus Animal Parade Omega 3-6-9

Hi Diane – I can understand why you’re heartbroken about seeing your child struggle, especially if he’s upset at himself for not doing well at school.

We’ll get to Omega-3 in a bit. But both ADD and ADHD can respond well to drastic dietary intervention. I think are doing the right thing by cutting out junk and processed foods. But there may be additional steps you can take here. Cutting out soda, juices, anything with artificial colors, wheat (gluten) and grains may also help. I suggest a Paleo type diet limited to home-cooked whole foods made from vegetables, meats, seafood, eggs, fruits, nuts, eggs and some seeds – that’s it! Nothing more, nothing less. You can have tomatoes but not ketchup. You can have oranges but not OJ. You can have salmon but not breaded fish sticks. You can have eggs but not an Egg McMuffin. You get the idea. There was a recent study from Europe were they limited the diets of kids with ADHD to rice, veggies and turkey for a few weeks and more than two-thirds of them were no longer symptomatic of ADHD. While rice is not very nutrient dense and had the kids stayed on this diet for much longer, they’d have become deficient in several nutrients, what the study shows is that if you limit foods that are harmful (trigger foods), you stand a good chance at fixing this without drugs. Of course, there are kids who do and will needs medication to handle this. I think you should review diet with a lot more vigor.

A multivitamin, an Omega-3 (and not Omega-3-6-9) you may want to try our EPA 500 product or you could try this product from our sister company: and possibly a magnesium supplement (from Jigsaw Health) can help. Make sure he plays outside in he sun a lot during the summer. I’m not a huge fan of multivitamins, but Life Extensions Two Per Day multi is fine if taken at half dose. And please keep us posted about how all this works out. Would love to hear the progress if any.

Hi Vin, I know it’s been a few months now since I got your reply on your suggestions for my son. I just wanted to update you on his progress. I somewhat started doing the paleo diet with him back in February and let me tell you it was not easy. But, I’m so glad I did. Now he doesn’t crave all that junk food that he used to crave before. He eats alot of salads, eggs and organic foods. I decided to take him off the Omega 3-6-9 that I was giving him and did not give him any Omega 3 to finish off the school year. I wanted to see if there would be any difference in just changing his eating habits. I did see alittle bit of improvement in his school work the last couple of months before school was over. During the summer time, he spent alot of time outdoors and playing sports and still kept him active with school work. He did well and I noticed a difference in his concentration. Now this is was all happening without giving him Omega-3. Now that he’s back in school, I see him struggling again in certain subjects. He’s pretty much strictly eating pretty healthy, no junk food at all. I know he’s definitely putting more effort in his school work and homework and these last couple of weeks he’s been getting extra help from his teacher. Overall, I know he still might benefit from the Omega 3 supplements. I know last time you suggested that I try the EPA 500 product, but I noticed that you also offer the Omegavia fish oil. Do you think he will benefit more from this one or the the EPA 500? Thanks again for all your suggestions!

Hi Diane – this is fantastic! I am so glad that you chose to focus on diet first. I wish more parents would do as you did. Still, just because he is eating healthy foods and not eating junk does not mean that he is getting enough Omegas or zinc or iron. These are three of many nutrients often missing in the diets of kids with attention and focus problems. His relatively good diet may still be low in these nutrients. I suggest you work with a dietitian to address these issues. Google paleo dietitian. EPA 500 could help him, but the original OmegaVia may be too large for him to swallow. Lots of options out there.

I just bought NOW FOODS Omega 3-6-9 Maybe you can check in to it if its worth it? the concentration of omega 3 is more than 6 and 6 has more than 9 So i guess it should be ok if i take once in a blue moon? like once ever two days? What do you suggest?

BJ – once you’re done with the bottle you have, get an Omega-3 only product. In the meantime, no harm in finishing the bottle of pills.

Hi Vin, I’m allergic to fish esp sea food so I get 3 6 9 through cold pressed flax seed oil 1200 mg. I take 2 a day and each soft gel contains 540 mg of omega 3, 132 mg of omega 6, 132 mg of omega 9 and 60 mg of “other fatty acids. I’ve also been cooking with coconut oil for a number or years. What do you think? Thank You in advance and have a great day.

Hi Debi – I think you should switch from your flax oil to algae based Omega-3 oils. ALA Omega-3 from flax is not very useful as only about 5% of it is converted to EPA and hardly any of it is converted to DHA.

There are lots of algae Omega-3s out there. It used to be that you could only get algae DHA. But these days, you can get both EPA and DHA from algae. Cut back on Omega-6. More here:

Thank u

HI Sboniso – feel free to take any high quality fish oil that does not contain added Omega-6 or Omega-9.

Many thnx, u ar such a blessing Mr Kutty.

I am confused now. I thought EPO is good for women, specially for hormones balance. If I buy your omegavia and Nordic Natural Omega Woman, is that a waste of money or would it be better for my skin and hair. I am 54 year old female. I eat all type of nuts almost on a daily basis and live healthy lifestyle but still my skin is not smooth and glowing like I used to have. Please advise

Hi Asham – Evening Primrose Oil (EPO) has a healthy fat called GLA. GLA is helpful for balancing hormones in women among other things. Combining OmegaVia with Nordic Natural Omega Woman is not a waste of money but the Nordic product does not have much GLA. You’re better off combining OmegaVia with something like this:

If you’re concerned about your skin, your best bet is to reduce or eliminate sugar, refined flour and vegetable seed oils that are rich in Omega-6. And add Vitamin A, Zinc and Vitamin C to your supplement routine.

Thank you so v.much for your prompt response. 90% of the time I eat very clean no sugar or flour– but since last year nothing has been helping with the skin:( – I don’t know if it was caused by laser or menopause as bother happened at the same time. I have tried many different things including fish oil, multi, COQ10 and in the past I never took any supplements and the skin was skin smooth glowing and flawless. In fact, when I take multi my face look tired and swollen. f you have any insight on this please advise otherwise thanks again for your reply.

Hi Vin, One more question. Can 27 year old woman with normal heath, except the skin is little on the dry side take these Omegavia or not?

Yes, Asham, you can take OmegaVia.

Hi Vin,

Thank you for your detail articles about the importance of Omega 3 and your the great product omegavia. I have been only taking it for a few days and already feel a difference in my energy and stress level. One quick question. I was detected for a very low Vit D line 7 or 8 and was on 50000 IU for a while which brought the level high enough that Dr asked me reduce to 5000 IU. However, whenever I take Vit D3, I feel uncomfortable and a little constipated. I just read about Dr. Mercola’s D3 spray. Would you recommend those, do they have better absorption power than regular ones? Please advise.

Thank you so very much for your help.


Hi Asham – I’d pass on the Vitamin D3 spray. Stick with the 5000 IU pills. You may also find that you can reduce your dosage frequency to every other day. Sunlight exposure on skin is still a far better way to get D3. The form of D3 made by the skin is superior.

Hi I have been taking women’s one a day and biotin as my regular vitamin and did not observe any weight changes. Just this year i decided to take 3-6-9 triple omega. My diet and work outs have remained the same however I have noticed a rapid weight gain when I started taking 3-6-9 without changing anything. Could 3-6-9 be the cause of this rapid weight gain?

Hi Kay – it is unlikely that Omega-3-6-9 caused the noticeable weight gain, even though a diet high in Omega-6 can theoretically cause weight gain – Omega-6 is a very slow-burning fat and tends to accumulate. I suspect that it is something in your diet. Think of it this way: what you eat controls your weight and how much you exercise controls your strength and health. Most people think it is the other way around. Taking vitamins and exercising won’t change your weight that much – if it did, we’d all be skinny. Weight loss begins in the kitchen – cut out sugar and grains and you’ll drop the weight.

Hi Vin, Thank you for your article. İ bought omega 3,6,9 and im taking it for a month. İ will quit it and started to take only omega 3. My question is; what about if İ continue to take the omega 3,6,9 pills and take extra pills that only contains omega 3, to make omega 3’s level higher than omega 6,9 ? İ mean, one omega 3,6,9 pill and one pill that has only omega 3 daily? Sorry for my english because im student who is learning english. Thanks

Hi Oz – your plan is fine. When you are finished with the 3-6-9 bottle, stay with just Omega-3.

hi I have multiple sclerosis . I found that my skin is dry. iam eating healthy sometimes. my doctor told me to take omega 369. Please advise.

Hi Sara – you know how I feel about Omega-3-6-9. May want to re-read article above. If you already have a bottle of 3-6-9, then finish the bottle then talk to your doctor about taking an Omega-3-only product. Dry skin is probably diet/inflammation related.

Can my body still can make omega 6 and 9 even it’s sick ?

Hi Sara – your body cannot make Omega-6. It is supplied in huge excess by modern diets. Too much Omega-6 (like too much sugar) is a big problem in modern health. Omega-9 can easily be produced by the body.

Thank for taking the time to write this informative article and for responding to everyone’s comments.

Very well said and I feel your frustration

Hi Vin how are you? I am basically writing to you to get advice on taking supplements to help lower my LDL and triglyceride level . It was a real surprise when i got my cholesterol level results last week, as i thought with my once a week exercise at the gym was enough to keep me fit and healthy from all the great Singapore hawker food. Nevertheless, i am taking steps to ensure that i start myself towards healthier living. I have stopped taking foods that are rich in sugar and started taking more vegetables and fish. I also started eating fruits after my meals. I am consuming less food during dinner as like most Indians, dinner time is quite close to sleeping time. I am now considering on taking some supplements like Omega 3, pomegranate extract capsules and vitamin D,E and K2 on a daily basis to help reduce the unhealthy levels of cholesterol in my body. Also on top of that i have started taking green tea after each meal . At the moment, i am taking curcumin with bioperine capsules for its antioxidant properties and triphala for wide spectrum of benefits. I am also starting to go to the gym more often so as to lower the cholesterol. Could you please provide your expert advice on the supplements that i mentioned above and if i could take them on a daily basis? And by the way my cholesterol results reading were 445 for LDL and 193 for my triglyceride. Thank you and have a great day.

Hi Bharat – the best way to reduce LDL and triglyceride is with sugar and grain elimination. Get your starches from vegetables instead. And of course, increase your cardiovascular activity. Omega-3 won’t do much for LDL, but can help maintain healthy triglyceride levels if you combine 3000 mg Omega-3 with a healthy diet and daily exercise plan.

Read Parts 1 and 2 of this article:

good thing i found this article. i was just at the store picking a fish oil supplement and was about to grab an omega 3-6-9 supplement. i ended up walking out with just omega 3 figuring when those ran out ill try the multi-omega complex. i knew about the benefits of omega 3 but knew nothing about 6 and 9, thats the only reason i walkedd out with only omega 3 this time. i figured id come home n do some research before i got the 3-6-9 complex. I work out, I diet, I im always careful what i put im my body so i do alit of research. This goes to show sometimes it pays to research everything you put in your body

Hi, I just started 3 days before omega 369 1200mg and biotin 3000mcg, I was eczema patient. But now i am ok, after using these medicine i feel my eczema is coming back. Can you guide me a reason why is coming back.?

Please help me i really want to continue these 2 medicine omega369 and biotin.

Thank you Sana

Hi Sana – eczema is an inflammatory condition. It is not something that goes away in 3 days – talk to your doctor about this. Take 3000 mg of Omega-3 per day for a month and see if that helps a little.

good morning

1 – mu wife deliver girl two month ago and baby reacive breast feeding , mother can take omega 3

Hi Khaled – yes, please have your wife take at least 2 or 3 Omega-3 pills per day during breast feeding. This is one of the most important times in both the mother’s and daughter’s life when Omega-3 is essential.

Hello, thanks for this info i plan to switch back to omega 3 only TODAY! I have another question i am hoping you can help with— i am beginning to experience the traditional symptoms of menopause–belly fat gain, hot flashes, insomnia, headaches, etc. i want to adjust my diet and vitamin/supplement regimen to help with these issues, rather than using pharmaceuticals. Anything you can recommend? I only have one kidney so must be certain any supplements are safe. Thank you so much!

Hi jdub – please address this question to your OB/GYN – I am neither qualified nor authorized to give medical advice on menopause symptoms. Sorry.

I have been on a six month search for what is causing my symptoms of nausea, bloating and some abdominal pain. I’ve had almost every medical test doctors can think of, and changed my diet to Paleo with no improvement. A few days ago, I decided to experiment and stop taking my Omega 3-6-9 supplement. It is 920mg of the 3, 460mg of the 6 and 400mg of the 9. Most of my symptoms have improved. Is it possible taking this supplement was what was making me sick?

Hi Elizabeth – even though I am very opposed to the idea of anyone taking Omega-6 (six) supplements, I don’t think it can cause the symptoms you are describing. Omega-6 is very slow acting. It takes months/years to build up and just as long to remove from your body. So what was there last week is still there now. So this leads me to believe that the cause is something else. Of course, there may have been something else in the pill that was making you ill – you’d have to discuss that with your doctor.

I supplement with Jamieson Omega 3 capsules as I know that I don’t eat enough fish in my diet. Do you recommend Jamieson brand or are there better brands that you can recommend to me?

I’ve always wondered why companies sell 3-6-9 combo at a cheaper price than the pure omega 3it now makes complete sense. I have to show this article to my dad as he’s bent on believing that I waste money of just omega 3 when I can have the trio for less money! I intuitively knew that something wasn’t quite right about the trio {maybe I read it somewhere before} but I just couldn’t explain it to him. But thanks to your article, now I CANand hopefully I can persuade him to switch to pure omega 3.

I have a relatively unrelated questionyou seem to be knowledgeable and experienced in the field of nutrition, would you recommend Coenzyme Q10 or CoQ10 as a means of maintaining cardiac health in a heart patient {as well as regular healthy individuals}? Feedback would be greatly appreciated!


Hi Ian – Jamieson is a good brand. Just make you are you paying attention to the amount of Omega-3 per pill. The amount of fish oil is irrelevant – it’s the Omega-3 that you’re after.

Yes, CoQ10 can be beneficial. If you’re taking cholesterol-lowering statin drugs, it is essential that you take CoQ10.

HI Stephanie – the issue is unlikely to be supplements. You need to go back to basics – real food. Vegetables, fruits, seafood, meats, eggs, nuts. That’s it. Feed her only stuff that was alive last week. All cooked in olive oil or butter. No juice, no soda, so cereals, no healthy whole grains, no pasta – nothing with flour.


I am vegetarian and also eat eggs. I started taking omega 3 6 9 some 2 months ago. Initially all was good but recently I am losing hair like never before and also feel bloated. My diet has always been rich in fruits and home made food. Please suggest what am I doing wrong?

Hi Monu – I have no idea. You will have to consult with a dietitian to figure out exactly what you’re consuming that might cause this and weigh that against what your doctor tells you about this. Ask your doctor about checking your thyroid levels.

Hey vin! Thank you so much for still answering comments. Just wanted to ask you if you knew of a specific brand of Omega 3 you could recommend?

Hi Mac – thank you. This one! ? Or any of the brands tested by IFOS. Google IFOS Consumer Report.

I know I have too many illness but I will implement the omega 3 to my diet again.

Thanks again for share your knowledge ?

Hi. Interesting article but I’m confused. I do take omega 3 supplements and also evening primrose supplements. Is this a good combo ? I’m a bit lost due to the omega 6 comments. I was going to start to take flaxseed supplements and my evening primrose but now I’m unsure. Thank you in advance x

Hi Claire – Evening Primrose has a ‘good Omega-6’ called GLA that could be beneficial. But even that can potentially be converted to something inflammatory if your diet is high in sugar/starch. So Evening Primrose is not harmful, like soybean oil or corn oil.

Hi Carla – finish the bottle and then move on to just Omega-3.

Dear Vin,

I am so glad to dicover your website. I wonder about my doughter 10 years old, she has ADHD and for 6 months she used omega 3-6-9 product called ESPRICO according to neuropediatrician recommandation. We stopped and are looking for just cod liver oil omega 3, to boost brain development and concentration. I would choose Green Pasture Cod liver oil BLUE ICE 1x tea spoon a day. Would you recommand some other product from Nordic naturals or others? For how long period she can consumme it , is break needed and she can restart?

Thank you very much

Hi Brankica – I do not like Green Pasture cod liver oil. I don’t like most cod liver oils. Nordic Natural is the best bet given where you are located. Aim for 1000-2000 mg Omega-3 initially to see if it helps. Please keep in mind that Omega-3 will not cure ADHD. The problem was created by several dietary, lifestyle, and genetic factors. Expecting Omega-3 to undo all the damage from inappropriate diet and lifestyle is unreasonable. In addition to Omega-3, completely eliminate all sugar, processed foods, and flour from her diet. And yours! Kids eat what they see their parents eat. Focus on fresh vegetables, seafood, meats, eggs, fruits and some nuts. Lots of olive oil and butter. Besides the nuts, everything she eats should have been alive 1 or 2 weeks ago.

Thanks for the explanation. This article stop me from buying omega 3-6-9. Sounds funny, but its true, someone will be attractive and thought, why not get all 3 in one. I’m trying to conceive and doctor prescribe me with consuming fish oil supplement and folic acid since my hormone level imbalance and irregular menses cycle. Any suggestion how to increase FSH hormone level. thanks

does flax oil and fish oil decrease your mpv to make you anemic?

Hi Helene – there is no evidence of Omega-3 from either flax or fish oil doing that.

Is kids safe to consume the fish oil with omega 369? any side effect, im keep searching but not found. The ratio of omega 3 in nordic natural is much higher thsn its omega 6.

For apraxia seem like even need to consume high dose.

There is even drink supplement nutriveda, but its far too expensive to buy.

Hi Zee – when my kids were in kindergarten, it felt like they had runny noses for the whole year. It’s very common for kids that age to catch one virus after another. Having said that, very high dose fish oil can, in some people, trigger temporary flu like symptoms, which goes away pretty quickly. But this is really, really rare. It is also dose dependent. Call Nordic Naturals and talk to their science people. I am sure they can help.

I’d never give Omega-3-6-9 to my kids because of the reasons I stated in the article above. We eat too much Omega-6 and Omega-9 is not essential for humans. So why supplement with 6 and 9?

This link will help you find a good product for your kids:

Omega 3 6 9 krill oil, Will that work ok I don’t eat meat, only fish oils!!!

Hi Isarick – depends on the product. Most products with Omega-6 and Omega-9 have very little Omega-3, particularly if you are taking krill oil. Find a fish oil that has close to 800-1000 mg Omega-3 per pill.

Very informative article. I just got a Omega 369 pill bottle today to help boost my immunity system that’s wrecked. Now I will return the bottle and buy just Omega 3.

Two questions though 1. COD liver oil are they same as Omega 3. What are major differences, if there are any 2. Can Omega 3 with LIV52 cause any trouble?

Hi Vijay – I am not a fan of Cod liver oils – they are usually more rancid than modern fish oils and usually contain less Omega-3. Cod liver oils also contain more environmental contaminants. I would pass. I’m unfamiliar with LIV52.

Thank you for your reponse. So what’s the best way to gwt omega3 into the body of a vegetarian. Any suggestions please

Hi Vijay – either flax seed oil or one of the algae-derived DHA capsules.

I started using this blend for my adult acne, for the first few weeks I was seeing a big change in my skin and was amazed, then about a week later disaster! big cysts all over my skin and my whole face was inflamed, had to discontinue the oil blend, face still recovering for this

Hi Peter – which blend?

Hi Vin,

I started taking Country Life 3-6-9 complete because the pharmacist told me that it is good for me. Should i stop and be worried taking this now? Im taking one softgel a day, but the bottle says i should take 2 per day. Can you advice me regarding this? Thanks.

HI Vince – no need to be worried. If you read the whole article above, you now know that your body does not need Omega-9 at all. And your diet probably contains way too much Omega-6. So why supplement with those two? Focus on Omega-3 because it is what most people are deficient in. Once you’re done with the bottle, toss it and buy a product that’s got about 1000 mg of Omega-3 per pill – not 1000 mg of fish oil. The two are different!

Thanks for the reply.. I read the article above and its a very good one, but the sad thing is i already bought 1 bottle of 3 6 9 before i encounter your article. Can you tell me which time of the day most effective taking the omega-3?

Hi Vince – no harm in finishing the bottle. There is no time of day that is better or worse. The important thing is to get adequate amount of Omega-3.

Thanks Vin for a great info! I’ll share this with my friends.

Hello, Vin !

I have been diagnosed with seborrheic dermatitis. Over the course of last year I tried a ton of different treatments including with steroids. Almost nothing helped. I’ve stumbled upon this post, because my doctor told me that omega 3-6-9 would help my condition. But I am reserved about this and do not know what to do. Can you give me some advice ?

Hi Mario – this condition is related to inflammation. Omega-3 reduces inflammation. Omega-6 can increase inflammation. So, why are you taking something that could worsen the condition? Please talk to your doctor about this. Besides taking a product that contains ONLY Omega-3, I strongly suggest that you work with a dietitian to establish a strict anti-inflammatory diet. It will probably be a dramatically different diet than the one you are currently on. In the meantime, consider taking 3000 mg Omega-3 daily.

Hi Bright – cook with olive oil (I like Bertolli Extra Light because it is very neutral tasting and has low Omega-6), or butter or even coconut oil. Stop using all seed oils at home. You dont have much choice when you eat out at restaurants – they all use Omega-6-rich seed oils. The combination of Omega-6-rich seed oils and sugar is a bad combination, not just for your skin, but most things inside. Obviously, it goes without saying that sugar will be the cigarette of the next century. Increase your Omega-3. Switch to a sugar-free, grain-free, dairy-free diet with whole foods – stuff that was alive last week, focusing mostly on veggies. I knoweasier said than done. ?

Thank you for this article, thought I was losing my mind. However, all the push for children to take the 3,6,9 for speech apraxia and other developmental issues. My daughter’s speech disfluency became remarkedly worse on fish oil. Never could understand why. She recently tested for very high TPO antibodies – am confident it’s due to gut inflammation and the high dose fish oil 3,6,9 so highly recommened was making her literally struggle for each word. We now use DPA and EPA only and she’s doing much better. We will get her very high TPO antibodies down with the correct diet and low vitamin D defiency corrected. Am hoping the right fish oil this time will improve the inflammation.

Hi Iris – we are not permitted to provide medical counseling. We are nutritionists, not doctors. Having said that, I am not aware of any studies that convincingly show improvement in symptoms with Omega-3. However, if your son is taking steroid medications, then he may have a greater need for Omega-3, as long-term steroid use may result in some Omega-3 getting wiped out. You may wish to compensate for that with higher Omega-3 dosage. You do not need more Omega-6 and Omega-9 is non-essential. So, once you’re done with the current bottle of Omega-3-6-9, get a product that contains just Omega-3. Look for a product that has very high levels of Omega-3 EPA and DHA.

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