Omega 3, 6 and 9: What Are They and Do You Need All Three?

Fat is sometimes spoken about as though it is one nutrient.

In reality, there are many different types of fat, and the type we eat matters.

Omega-3, omega-6 and omega-9 are all unsaturated fatty acids. They are often packaged and marketed together, but they are not interchangeable and the body does not rely on each of them in the same way.

Understanding those differences makes choosing between foods and supplements much easier.

The short version

Omega-3 includes ALA, EPA and DHA. Oily fish is an important source of EPA and DHA, while foods such as flaxseed, walnuts and rapeseed oil provide ALA.

Omega-6 is also an important part of the diet and is found widely in vegetable oils, nuts and seeds. Most people in the UK already get enough omega-6 from food.

Omega-9 is a monounsaturated fat found in foods such as olive oil, rapeseed oil, avocados and nuts. Unlike some omega-3 and omega-6 fats, it is not considered essential because the body can make it.

For most people, food should come first. UK guidance recommends eating at least two portions of fish each week, including one portion of oily fish.

An omega supplement can be useful for people who eat little or no oily fish, but the ingredients and amounts matter more than simply seeing "3-6-9" on the front of the bottle.

What does "omega" actually mean?

The numbers 3, 6 and 9 refer to differences in the chemical structure of the fatty acids.

You do not need to understand the chemistry to make sensible choices about them.

The important point is that omega-3, omega-6 and omega-9 describe different families of unsaturated fats, rather than different strengths of the same nutrient.

Some types must come from food because the body cannot make them in sufficient amounts. Others can be produced by the body.

What is omega-3?

There are several forms of omega-3, but three names come up most often.

ALA, or alpha-linolenic acid, is found mainly in plant foods.

EPA, or eicosapentaenoic acid, and DHA, or docosahexaenoic acid, are long-chain omega-3 fats found particularly in oily fish.

Good sources of long-chain omega-3 include:

• salmon
• sardines
• mackerel
• herring
• trout
• pilchards

Plant sources of omega-3 include flaxseed, walnuts and rapeseed oil.

Plant and marine sources should not be thought of as identical. Plant foods tend to provide ALA, while oily fish supplies EPA and DHA directly.

How much oily fish should you eat?

The NHS recommends eating at least two portions of fish each week, including one portion of oily fish.

A portion is around 140 g when cooked.

Fish also provides other nutrients, including protein, vitamins and minerals, so an omega capsule should not automatically be viewed as a replacement for eating fish.

There are also specific fish-intake recommendations for pregnancy, breastfeeding, children and some women who may become pregnant, so those groups should follow the relevant NHS guidance.

What is omega-6?

Omega-6 is sometimes portrayed negatively, particularly in discussions about inflammation or the supposed need to achieve a perfect omega ratio.

That can make the subject more confusing than it needs to be.

Omega-6 includes essential fats that the body needs. Common dietary sources include sunflower oil, corn oil, rapeseed oil and nuts.

The NHS notes that most people already obtain enough omega-6 through their diet.

So omega-6 is not something we need to fear. Equally, most people do not need to make a special effort to consume large additional amounts.

What is omega-9?

Omega-9 is usually associated with oleic acid, a monounsaturated fat.

Foods rich in monounsaturated fats include:

olive oil,
rapeseed oil,
avocados,
and several types of nuts.

Unlike the essential omega-3 and omega-6 fats, omega-9 does not have to come from the diet because the body can make it.

That does not make foods containing omega-9 unimportant. Unsaturated fats are generally encouraged in place of larger amounts of saturated fat as part of a balanced diet.

Do you need the "right" omega-3 to omega-6 ratio?

You may have seen specific ratios suggested online, sometimes presented as though everyone should aim for the same number.

For everyday nutrition, that is not a particularly useful way to think about your diet.

UK dietary guidance focuses much more on the overall pattern of what you eat. That means choosing more unsaturated fats in place of saturated fats, eating oily fish regularly, and including a variety of plant foods.

Most people already consume plenty of omega-6. The more practical question is often whether you regularly eat sources of omega-3.

Can you get omega-3 without eating fish?

Yes.

Flaxseed, walnuts and rapeseed oil are useful plant sources of omega-3, primarily in the form of ALA.

People who do not eat fish may therefore still consume omega-3 through their diet.

However, EPA and DHA are found particularly in marine sources, so someone choosing a supplement because they do not eat fish should look at which type of omega-3 the product actually contains, rather than simply the total amount of oil.

This is particularly relevant when comparing fish-oil, algae-based and plant-oil supplements.

Does everyone need an omega supplement?

No.

If you regularly eat oily fish and have an otherwise varied diet, you may decide that an additional omega supplement is unnecessary.

Supplements may be more relevant for people who rarely eat oily fish or who prefer another convenient source of fatty acids.

As with most supplements, it makes more sense to start with the question:

"What is missing from my diet?"

rather than:

"What supplement should I add?"

That distinction helps prevent supplements becoming an automatic addition to a diet that may already provide what is needed.

What should you look for in an omega supplement?

The large number on the front of the bottle is not always the most useful number.

A product might advertise the total amount of fish oil or total oil blend, but that does not tell you exactly how much EPA, DHA or ALA it contains.

When comparing products, look at the detailed nutritional information and ask:

What oils are being used?

Which omega fatty acids are actually present?

How much does the recommended daily serving provide?

Is the source suitable for my dietary or religious requirements?

Do I actually have a reason to supplement?

A transparent label is more useful than an impressive-sounding total oil figure.

A note about Khan Nutrition Omega 3-6-9

Our Omega 3-6-9 combines fish oil with flaxseed oil and sunflower oil.

Each capsule provides:

Fish Oil: 400 mg
Organic Flaxseed Oil: 300 mg
Sunflower Oil: 290 mg
Vitamin E: 6.7 mg alpha-TE

The fatty-acid profile includes EPA, DHA, ALA, linoleic acid and oleic acid.

Directions are one capsule, one to three times daily with meals.

The product is also halal-certified.

We describe the formulation as an omega 3-6-9 blend rather than suggesting there is one "perfect" omega ratio that everyone needs.

Explore Omega 3-6-9 Oils

What is worth remembering?

Omega-3, omega-6 and omega-9 are all unsaturated fats, but they are not simply three versions of the same thing.

Most people already obtain omega-6 fairly easily from food. Omega-9 is also widely available in everyday foods and can be made by the body.

Omega-3 often deserves more attention, particularly EPA and DHA from oily fish.

For most people, the sensible starting point is still food: eat a varied diet, choose more unsaturated fats in place of saturated fats and include oily fish where appropriate.

If you do choose a supplement, look beyond the front of the bottle. The source and actual fatty-acid content tell you far more than the words "omega 3-6-9" alone.

Sources and further reading

NHS: Facts about fat
An overview of saturated and unsaturated fats, including omega-3 and omega-6 and their food sources.
Read NHS guidance on dietary fats

NHS: Fish and shellfish
Guidance on oily fish, long-chain omega-3 and recommended fish intake.
Read NHS guidance on fish and shellfish

NHS: The Eatwell Guide
General guidance on choosing unsaturated fats and including fish in a balanced diet.
Read the Eatwell Guide

Last reviewed: September 2026