Omega Fatty Acids: Essential for Health and Wellness

By: Nayoung Sung, MD • Sobia Khan, M.D., EdD • Posted on January 27, 2025

Omega fatty acids are essential fats that play a crucial role in numerous physiological processes including inflammation regulation, brain function, and cardiovascular health. They are polysaturated fats that are important for maintaining overall health.

The two primary types of omega fatty acids are omega-3 and omega-6 types. They are both essential nutrients required for body function. Since our body cannot produce them, we must obtain them through diet.

Omega-3 Fatty Acids

Omega-3 fatty acids (or omega-3s) include:

ALA (Alpha-linolenic acid)
EPA (Eicosapentaenoic acid)
DHA (Docosahexaenoic acid)

They are well-known for their profound health benefits. They lower the level of triglycerides and pro-inflammatory cytokines and reduce chronic inflammation and oxidative stress associated with age-related diseases, including neurodegenerative conditions and cardiovascular disorders.

Omega-3s also contribute to alleviating menopause symptoms, including hot flashes and mood fluctuations, by regulating hormonal balance and reducing inflammation.

Omega-6 Fatty Acids

Omega-6 fatty acids (omega-6s) are abundant in vegetable oils, nuts and seeds, and help the function of all cells and play a role in inflammation. However, if too much omega-6s are consumed it can become harmful due to their pro-inflammatory effects.

How Much Omega Fatty Acids Do You Need a Day?

ALA

1.6 grams a day for men
1.1 grams a day for women
1.4 grams a day for pregnant women
1.3 grams a day for breastfeeding women

EPA and DHA

General recommendation: 250–500 mg a day (combined EPA and DHA), which is the equivalent of two servings of fish per week (8 oz)
For optimal cardiovascular health: 1-3 gram/day
Pregnancy and breastfeeding women: At least 300 mg a day, including 200 mg of DHA for fetal brain development

Omega-6 fatty acids, primarily LA (linoleic acid)

17 grams a day for men
12 grams a day for women

Foods Rich in Omega Fatty Acid

Omega-3s

Seafood Rich in EPA and DHA

Fatty Fish: Salmon, mackerel, sardines, herring, tuna, anchovies, and trout are excellent sources of EPA and DHA
Seaweed: green (Sea Lettuce, Sea Grapes, green nori), brown (Wakame, Hijiki, Kombu, kelp), and red (nori, Palmaria palmata) algae contain EPA and DHA
Shellfish: Oysters

Plant-Based ALA-Rich Foods

Consuming walnuts, flaxseeds, chia seeds, hemp seeds, spinach, kale and Brussel sprouts can help meet ALA needs. While the conversion of ALA to EPA and DHA in the body is limited (<10%), these plant-based sources still contribute to overall omega-3 intake.

Omega-6s

Seed oil such as soybean, cottonseed, corn, sunflower, and safflower oil
Fried or processed foods

Balancing Omega-3 and Omega-6 for Optimal Health

The typical American diet often has an omega-6 to omega-3 ratio exceeding 14:1, mainly due to the high consumption of vegetable oils and processed foods rich in omega-6s. This imbalance is far greater than the recommended 4:1 ratio, which is considered more favorable for reducing inflammation and chronic disease risks.

While no official guidelines exist for an ideal omega-6 to omega-3 ratio, experts generally agree that lower ratios are preferable. By adjusting dietary habits to reduce omega-6 intake and increase omega-3 consumption, individuals can potentially lower this ratio, supporting better health outcomes and reducing the risk of inflammation-related diseases.

How to Calculate and Balance Omega Fatty Acid Intake

Track Your Diet: Record the foods you consume, focusing on those rich in fats
Identify Omega Fatty Acid Sources: Use food labels or nutritional databases to determine omega-3 and omega-6 content
Calculate the Ratio: Divide total omega-6 by total omega-3 to find your dietary ratio. Aim for a ratio of 4:1 or lower

When to Take Omega Fatty Acid Supplements

The American Heart Association has recommended eating fish and seafood regularly, as they contain omega-3 fatty acids, that are associated with a lower risk for cardiovascular disease. Dietary supplements could be a practical option for individuals who cannot consume enough omega fatty acids from their diet due to allergies, dietary restrictions or personal preferences.

Studies have shown that omega-3 supplements can reduce mortality in patients with previous heart attacks and those with heart failure. Additionally, 2 grams of EPA and DHA supplements can help lower triglycerides and non-HDL cholesterol levels, but they do not significantly affect LDL cholesterol.

Omega Fatty Acid supplements

Fish oil
Krill oil
Cod liver oil – Vitamin A and vitamin D with omega-3s
Algal oil – Derived from algae, plant-based omega-3s, DHA and EPA

Omega fatty acids are vital for maintaining health and preventing chronic diseases. Omega-3s, particularly EPA and DHA, are highlighted for their anti-inflammatory and immune-modulating properties, which benefit autoimmune, viral, and age-related conditions.

By understanding recommended intakes, balancing omega-6 to omega-3 ratios, and incorporating fatty fish, plant-based foods, or supplements into your diet, you can optimize your health and well-being. For individuals with seafood allergies or who eat a vegan diet, algal oil and ALA-rich foods provide effective alternatives to ensure adequate omega-3 consumption.

Be Strong, Be Healthy, Be in Charge!
Nayoung Sung, MD and Sobia Khan, MD, EdD

About Nayoung Sung, MD

Nayoung Sung, MD is a first year clinical Specialized Women's Health fellow at the Cleveland Clinic Center for Specialized Women's Health. She attended medical school at Soon Chun Hyang University College of Medicine and completed her residency at Clinica Sierra Vista at the Rio Bravo Family Medical Program.

About Sobia Khan, MD, EdD

Dr. Sobia Khan is board certified in internal medicine physician and holds a doctoral degree in Professional Leadership and Health Science Education by University of Houston, Texas. Prior to joining Cleveland Clinic as Menopause and Functional Medicine specialist she served as Director of Center of Women's Center for Comprehensive Care at Baylor College of Medicine for ten years.

She is a certified Functional Medicine practitioner and now offering Women's Health Functional Medicine consultation at Center for Specialized Women's Health at Cleveland Clinic. To make an appointment with Dr. Khan, call 216-929-7430.

women's health, omega 3 fatty acids, omega fatty acids, omega 6 fatty acids, fish oil supplements, supplements, ALA, DHA, EPA, foods high in omega-3

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