The Great Omega Debate

What Omega-3, 6, and 9 Actually Do, And Why It’s Not Just About More Fish Oil

It started with good intentions. Somewhere along the way, fats were divided into teams. The good guys: omega-3s. The bad guys: omega-6s. And omega-9s? Mostly ignored, like the middle child of the fatty acid family.

But the truth? It’s not that simple.

Because these “omegas” aren’t enemies. They’re messengers. Building blocks. Signal senders. The literal fluidity in your cells. And your body needs all of them, in different amounts, at different times, for different jobs.

The real issue isn’t the fats themselves. It’s the balance. How much you’re getting. Where it’s coming from. And whether your body (and your genes) can actually use what you give it.

What Does “Omega” Even Mean?

You’ve probably heard of omega-3s and omega-6s. But the word “omega” isn’t a marketing term, it refers to the chemical structure of a fat.

Fats are made of long chains of carbon atoms. Where the first double bond appears in that chain, counting from the omega end (the tail) gives the fat its name:

• Omega-3 = first double bond on the 3rd carbon

• Omega-6 = first double bond on the 6th carbon

• Omega-9 = on the 9th

It sounds technical, but the position of that bond changes how the fat behaves in the body: how flexible it is, how easily it oxidises, how it interacts with cells and genes.

Omega-3

Omega-3s are polyunsaturated fats, which means their structure includes more than one double bond.

And their name? It comes from the position of the first of those bonds: it sits on the third carbon from the omega (tail) end of the chain.

That structure makes them more fluid, more flexible, and more vulnerable to oxidation. But it also gives them powerful anti-inflammatory effects and a central role in brain health, nerve signalling, and cell membrane integrity.

Omega-3s come in three main types:

• ALA (alpha-linolenic acid) found in flax, chia, hemp, and walnuts

• EPA and DHA found in oily fish and algae

The body can technically convert ALA to EPA and DHA, but the conversion rate is low. So if your brain, mood, or inflammation need support, getting EPA/DHA directly makes a difference.

Omega-3 helps:

• Stabilise mood

• Calm inflammation

• Support mitochondrial health

• Maintain brain and eye structure

• Build hormones and cell membranes

Your body can’t make omega-3s. They’re essential.

Omega-6

This is where things get tricky. Omega-6s are also polyunsaturated fats. But, their first double bond shows up on the sixth carbon, which again affects how they function in the body.

Omega-6s include:

• LA (linoleic acid)

• AA (arachidonic acid)

Like omega-3s, omega-6s are essential, meaning you need to get them from food.

They help with:

• Immune responses

• Hormone signalling

• Wound healing and inflammation

But unlike omega-3s, they’re more pro-inflammatory, which isn’t always bad (inflammation is part of healing), but the balance matters.

Today, omega-6s are everywhere, in processed snacks, takeaway foods, and seed oils like soybean, sunflower, and corn. And when the ratio of omega-6 to omega-3 gets too high (which it often does), the body can shift into a state of low-grade, background inflammation.

So it’s not about cutting omega-6s out entirely. It’s about bringing back balance and function.

Omega-3 and Omega-6 Compete

This is where balance becomes more than just a buzzword.

Omega-3 and omega-6 fats share the same enzymes, especially the ones that convert them into active compounds your body uses for immune signalling, hormone pathways, and inflammation resolution.

So what happens when one type crowds the system?

Think of it like a shared kitchen. If omega-6 is always at the front of the line, omega-3 gets pushed to the back. The body ends up producing more inflammatory messengers, simply because that’s what it had ingredients and enzymes available to make.

And this isn’t just a numbers game, it’s a signalling game.

Because when omega-3 is outnumbered, its ability to soothe, stabilise, and support repair gets dialled down.

It’s not that omega-6 is bad. It’s that without enough omega-3 in the mix, the conversation becomes one sided, and over time, that matters.

And in modern diets, dominated by seed oils, processed foods, and grain-fed meat, the omega-6:omega-3 ratio can reach 16:1.

Historically, it was closer to 3:1 or 4:1. That shift matters.

Why It Matters

Your body doesn’t just store fat, it uses it. To build membranes. Signal inflammation. Shape hormones. Support your brain.

But not all fats speak the same language. And when omega fats fall out of balance, so does everything else.

Most modern diets are too high in omega-6 and too low in omega-3. That imbalance fuels chronic inflammation, hormonal confusion, and brain fog.

And What About Omega-9?

Omega-9s are monounsaturated fats, which means they have just one double bond, and it’s on the ninth carbon from the omega (tail) end of the chain.

Unlike omega-3 and omega-6, omega-9s are not essential, because your body can make them. But that doesn’t make them less important.

Omega-9 fats:

• Help improve insulin sensitivity

• Support heart health

• Make up a large part of your cell membranes

• Have a calming, stabilising effect on inflammation

The best-known omega-9 is oleic acid, which is found in:

• Olive oil

• Avocados

• Almonds and hazelnuts

These fats are remarkably stable, and they play beautifully with your nervous system, cardiovascular health, and gene signals.

They’re not flashy. But they’re foundational.

They don’t compete with omega-3 and omega-6 the same way, but they still help regulate the overall inflammatory environment. Think of them as the peacekeepers in the fat family.

The Omega Balancing Act

Omega Type	What It Does	Top Whole Food Sources	Pro Tips
Omega-3 (ALA, EPA, DHA)	Anti-inflammatory, brain + mood support, mitochondrial regulation	Sardines, salmon, algae oil, flax, chia, walnuts	If plant-based, choose algae oil, ALA doesn’t always convert
Omega-6 (LA, AA)	Immune signaling, skin, clotting + repair	Sesame seeds, tahini, egg yolk, nuts	Keep seed oils minimal, focus on whole seed sources
Omega-9 (Oleic acid)	Heart health, blood sugar balance, anti-inflammatory	Olive oil, avocado, almonds	Use olive oil for cooking, it’s stable and protective (roast & sauté)

So WhatTo Do?

Here’s the real-life version:

• Cut back on industrial seed oils (sunflower, soybean, canola)

• Increase omega-3s, especially DHA and EPA

• Use olive oil (omega-9, antioxidant-rich, cooking stable for roasting and sautéing)

• Get fats from whole foods, not just bottles

• Balance matters more than perfection

Your body is built for responsive inflammation, not chronic inflammation. Fats help regulate that balance. And your genes help guide what works best for you.

The Bottom Line

This isn’t about blaming omega-6s. It’s about rebalancing your ratio, supporting your brain and hormones, and giving your cells the fat signals they actually need.

Omega-3s are the fire extinguisher. Omega-6s are the match and the repair crew. Omega-9s keep the room calm while everyone does their job.

You need them all. Just not all in the same volume, or from the same processed source.

Let food lead. Let your biology guide. Let’s quiet the debate, and listen to what your cells are asking for.

Want to see where the science comes from? For the extra curious, the references are here.