Q: Dear Dr. Jim, you have stressed how important it is to get adequate amounts of omega-3 fatty acids in your diet by eating fish such as salmon and supplementing with fish oil supplements. But what about the omega-9 fatty acids? Are those important to supplement your diet with?
A: The omega-3 fatty acids are the most critical of the omega fatty acids, however, the omega-9 and even the omega-6 fats also provide benefits. Like omega-3 fats, omega-6 fats are essential in the diet. However, because omega-6 fats are commonly found in vegetable oils, they rarely are a fat that most Americans are deficient in. Despite being essential, they become unhealthy when the ratio of omega-6 to omega-3 gets higher than 4:1. Consistently eating a diet that is higher than this ratio of omega-6 to omega-3 can contribute to the development of heart disease, cancer, asthma, arthritis, as well as depression. Plus, it can prevent optimal muscle recovery and growth, as well as inhibit fat loss. When the ratio of omega-6 to omega-3 fats is closer to 1:1 the risk of these diseases is significantly decreased and muscle recovery and growth, as well as fat loss are enhanced.
Omega-9 fatty acids are not essential fats. That means your body can produce omega-9 fatty acids on its own. However, this type of fat is also found in olive oil and mustard seed. Omegas-9 fats do provide important health benefits, such as anti-inflammatory properties that enhance joint healing. However, if you use oilve oil in your diet you are likely getting adequate amounts of this fat. So my advice is to skip the omega-9 supplements and focus on supplementing with an omega-3 supplement, like fish oil. In addition, regularly use olive oil for cooking and in salad dressings. If you do this, you will be getting in a proper ratio of omega-6 to omega-3 fats and getting in adequate amounts of omega-9. Plus youll be getting all the benefits that come with these fats.
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