Omega 3, 6, 9: complete instructions for use for adults

To maintain the health of the body, a person needs to replenish the supply of vital macro- and microelements. These include proteins, fats, carbohydrates, as well as vitamins, phytonutrients, etc. The most controversial are Omega-3-6-9. These are varieties of polyunsaturated acids, which some consider extremely useful, while others see them as a danger to their figure and well-being. Let's try to figure it out. Let's find out whether our body really needs fats, why drink Omega-3-6-9.

Why combine omega 3, 6, 9 fatty acids

Omega acids gained popularity after their ability to reduce the incidence of cardiovascular diseases and prolong human life was discovered. Doctors give the main place to three representatives of omega - 3, 6 and 9. Their beneficial properties are as follows:

prevention of atherosclerosis;
reducing the likelihood of thrombosis and blood thinning;
reduction of inflammatory processes and acceleration of tissue regeneration;
strengthening cell membranes, increasing cell resistance to adverse factors;
reducing hyperglycemia, increasing insulin sensitivity;
increasing the activity of antioxidant enzymes, slowing down aging;
increasing skin elasticity, strengthening hair and nails;
improving the functioning of the nervous system and brain.

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More details

Not only the action of each group of acids is important, but also their combination with each other. The optimal ratio of omega-3-6 is 1:5. However, most people eat in such a way that this ratio reaches 1:25, which is why health problems arise. The wrong amount of omega acids can, on the contrary, lead to increased cholesterol levels and the development of inflammatory reactions.

Taking Omega 3, 6, 9 is also necessary because these compounds are essential for the human body and must come from outside (with food or dietary supplements).

Complex supplements that contain multiple fatty acids allow you to get them in the right ratio and maximize the effectiveness of each ingredient. It is the balance of different omega groups that is necessary to maintain the health of the whole body.

What is Omega

Scientists first began studying polyunsaturated acids after residents of northern regions who consumed huge amounts of fish were found to have a longer life expectancy and a reduced number of manifestations of cardiovascular diseases. As a result of repeated studies, it was discovered that the main factor affecting health is the high content of polyunsaturated acids in foods.

Omega 3-6-9 are fats that are not synthesized in our body, but have a positive effect on many internal systems. They are especially indispensable for people with cardiovascular diseases. Let us consider in more detail whether it is worth taking them additionally, and how to do it with maximum benefit for the body.

Contraindications

Preparations and dietary supplements containing the omega-3 complex have virtually no contraindications. Official instructions do not recommend taking vitamins for the following conditions:

pregnancy;
lactation period;
individual intolerance;
simultaneous intake of other products containing vitamins and omega representatives.

Relative contraindications that require additional consultation with a doctor are the following conditions:

stones in the kidneys or urinary tract;
endocrine disorders, especially in the thyroid gland;
problems with blood clotting.

What are fatty acids

Fatty acids are a kind of “building material” from which fats are directly composed. Among these compounds there are those in the absence of which adequate functioning of internal organs and systems is impossible. These are unsaturated Omega acids.

The molecules of these substances differ in their structure. They are conventionally divided into two groups:

monounsaturated, when there is one double bond between adjacent carbon atoms (Omega-9);
polyunsaturated, if there are two or more such bonds (Omega-3, Omega-6).

The number in the name indicates where this double bond is located. For example, in Omega-3 it is located after the third carbon atom from the end of the chain.

Unsaturated fatty acids help strengthen immune defense and preserve vision. Especially important for children. A child who consumes a sufficient amount of Omega increases resistance to stress, improves memory and concentration. Such children develop better and master educational programs.

Not many people know that fatty acids help get rid of excess weight. They provide the necessary level of “good” cholesterol and reduce the content of “bad” cholesterol. Studies have shown that these compounds stimulate metabolic processes. Food is better absorbed, the body stops accumulating “reserves”. Omega activates the synthesis of the PPAR-alpha protein, which burns subcutaneous fat and fights fatty liver.

Fatty acids are important for athletes. They increase endurance, help the heart cope with increased stress, and normalize blood pressure.

All three types of acids are needed to maintain health, since their effects are slightly different.

Side effects and individual intolerance

Side effects can occur with long-term use of vitamins, with an overdose, or with individual intolerance. Possible side effects to consider are:

Allergic reactions, abdominal pain, increased concomitant diseases, if before starting therapy the patient was not familiar with the contraindications of Omega 3, 6, 9.
It is possible to gain excess weight due to the high calorie content of products containing omega.

When medications are used correctly, there are no side effects. You can also reduce the likelihood of unexpected reactions by using the correct dosages of capsules and following the recommended duration of treatment.

Individual intolerance can occur to both the main active ingredients and excipients. In such cases, unexpected reactions occur within 1-2 hours after swallowing the capsule. Signs of such conditions are abdominal pain, skin itching and other symptoms that were not previously present in the patient.

Biological role

All acids differ from each other not only in structure, but also in their value for the body. Let's consider each of them separately.

Omega-3 is considered the most beneficial. It is found in large quantities in red fish and flaxseed oil. She:

accelerates metabolic processes;
increases immune resistance;
helps with weight loss;
reduces the negative impact of stress and nervous tension;
participates in the synthesis of the “hormone of happiness”, therefore it affects mood and mood;
improves skin condition, hair and nail structure;
is an effective prevention of diseases arising from atherosclerosis and blood thickening;
prevents exacerbation of osteoporosis, diabetes, psoriasis, etc.;
serves as an energy “depot”.

In case of Omega-3 deficiency, there is a deterioration in the condition of the skin (flabbiness, dryness, rashes), absent-mindedness, forgetfulness, and mood swings may occur. It is more difficult for a person to cope with stress, resentment appears, and the risk of joint diseases increases. A lack of Omega-3 contributes to the exacerbation of problems with the heart, gastrointestinal tract and other internal organs.

Omega-6 is found in large quantities in sunflower oil. She:

minimizes cholesterol levels;
strengthens the immune system;
removes waste, toxins and other substances that pollute the blood;
strengthens the bone skeleton;
improves mental abilities, concentration, memory, stress resistance;
prevents the occurrence of inflammatory processes;
improves the condition of the skin, strengthens and restores hair and nails.

If the body does not receive enough Omega-6, problems associated with the functioning of internal organs (liver, gastrointestinal tract) may appear, nervous pathologies worsen, and the menstrual cycle changes. There is a high risk of infertility.

Omega-9 is found in olive oil and walnuts. She:

normalizes sugar levels, therefore it is a powerful prevention of diabetes;
supports the functioning of the heart and blood vessels;
prevents the appearance of blood clots and blood thickening;
has an anti-inflammatory effect;
restores immunity;
prevents the development of viral and infectious diseases.

If Omega-9 is not consumed enough, frequent problems with the skin and digestion occur. The risk of developing cardiovascular diseases increases.

Directions for use and dosage

Nowadays Omega acid preparations are produced mainly in capsules for oral administration. High-quality manufacturers make them with a neutral taste and no characteristic odor, and do not add artificial preservatives or colorings. The unpleasant aroma of fish oil, which adults associate with fatty acids, is absolutely not noticeable in modern products. Capsules are taken orally during or after meals, when fatty acids can be fully absorbed in the intestines.

Depending on the manufacturer and the product itself, the qualitative composition of acids and their concentrations may differ, however, all products try to compensate for the Omega 3 deficiency in the human body.

The daily intake of omega-3 acids is about 3000 mg, however, this amount also includes compounds that a person receives from food.

The preventative daily dose for adults is 1 g. Depending on the purpose of using vitamins, the daily amount and duration of treatment can be adjusted by the doctor. The recommended daily allowance for women is 2g. This amount of fatty acids per day will help maintain external and internal health.

It is better to read the official instructions for exactly how to take omega 3, 6, 9, since capsules can be taken once or twice a day. The doctor decides whether the medications need to be taken for a long time. Standard recommendations are 30 days of treatment, followed by a month's break. After this, a repeat course is possible.

Watch the video instructions for using Omega fatty acids:

Omega 3 6 9 instructions for use

Harmful and healthy fats

Fat is an essential element of the human body. This substance is part of the cell membrane. Without fats, no system can function. In addition, vitamins of some groups (such as A, D, E, K) are fat-soluble. That is, without this connection they simply will not be absorbed.

Fats ensure stable functioning of the digestive system, sufficient production of hormones, and maintain good condition of the skin, nail plates, and hair. Not all such substances are beneficial. The body needs unsaturated fats. Saturated ones, on the contrary, are poorly digested and are deposited in the form of excess fatty tissue.

Most unsaturated compounds are of plant origin and are liquid. Saturated fats found in dairy products, meat, lard, solid. You should not completely abandon the listed products. They contain a lot of protein, vitamins, and minerals necessary for the full formation of cells and tissues. Saturated fats need to be introduced into the diet in doses, as they cause an increase in the content of low-density lipoproteins (“bad” cholesterol).

Attention: with strong heating, vegetable oils lose their beneficial properties. When exposed to high temperatures, carcinogens are formed in them!

The most harmful are trans fats (or hydrogenated oils), which are difficult to digest and have extremely low nutritional value. They have a destructive effect on the pancreas, digestive and cardiovascular systems.

This difference in how the body perceives fats is explained by their structural differences. The benefits come from compounds saturated with fatty acids.

Omega 369 deficiency

In relation to the vitamin complex, there is almost always a deficiency; overdose is rare.

Primary symptoms of deficiency

A lack of fatty acids is recognized by a person physically and emotionally:

the skin peels and looks flabby; acne and dandruff appear;
fatigue, absent-mindedness, memory impairment;
nervousness, depression, depressed mood.

These are the primary “markers” of danger. Ignoring them leads to more serious problems.

The danger of shortages

Chronic lack of omega vitamins in the body gives rise to a “bouquet” of problems:

Sugar, cholesterol, and blood pressure “jump.”
The digestion process and general metabolism suffer, and stomach diseases are possible.
Pathologies of the liver, kidneys, and other organs appear.
The skin looks “old”: dry, flabby. Cuts or small wounds take weeks to heal.
Hair becomes dull and falls out intensively. Nails will peel.
The first signs of arthritis are recognized: joints hurt, muscles ache.
Conceiving a child becomes problematic.
Toxins, waste, and other “garbage” are difficult to remove.

Against this background, the state of the nervous system worsens, depression increases, and memory deteriorates.

Overdose

Cases of “overdoing it” are rare (you need to eat a lot of nuts at once or drink a glass of vegetable oil). But it’s useful to know the main symptoms:

hypertension;
increased bleeding of wounds;
weak muscles.

The same irritability and confusion as with a lack of vitamin may occur.

Contraindications

Complex 3 6 9 is contraindicated in the presence of the following factors:

Individual intolerance or sensitivity to fatty acids (even one of them).
Concurrent use of other medications or vitamin preparations (to avoid overdose or conflict of components).
Stones in the kidneys, gall bladder, urinary ducts.
Pathologies of the thyroid gland.
Pregnancy, breastfeeding.
Excess fatty acids in the body. Signs: muscle sagging, chronic hypertension, blood clotting abnormalities, unmotivated anxiety or irritability.
Age under 14 years.

Even if there are no specified parameters, consulting with a doctor before taking the “omega” complex 3 6 9 will not hurt.

Omega-6 for beauty

Considering that triglycerides regulate metabolic processes in the skin, omega-6 compounds are actively used in cosmetics.

Let's consider the beneficial properties of essential lipids:

Moisturizing. Fatty acid molecules are embedded in the lipid layer of the skin, preventing the evaporation of moisture from the deep layers of the dermis.
Rejuvenating. Omega-6 lipids are involved in the synthesis of your own collagen.
Anti-inflammatory. Polyunsaturated fats accelerate the healing of microcracks in the skin, especially with eczema, acne, and allergic rashes. Along with this, they stimulate the production of hormones that protect the dermis from infection.
Strengthening. They increase the elasticity of the walls of capillaries and blood vessels, as a result of which dark spots under the eyes are reduced. Prevent splitting nails and brittle hair.

Triglycerides of plant origin (olive, sesame, corn, soybean or sunflower oils) are most often used to create cosmetic products.

What cosmetics contain essential fats:

moisturizing emulsions for the eye contour;
night creams for the décolleté area;
firming serums for aging skin;
protective creams for hands or feet;
express moisturizers for dry, sensitive or thin skin;
shampoos, masks, balms for colored hair;
creams, gels for bruises under the eyes;
oils, tanning lotions;
moisturizing lipsticks, lip balms.

If you are intolerant to gamma-linolenic acid or fish oil, it is better not to use lipid cosmetics.

List of cosmetic compositions containing omega-6:

Hair mask with macadamia and borage oils (Kallos Cosmetics). This composition nourishes, moisturizes and regenerates weakened follicles. The product is designed to restore dry, thinning, colored, chemically-curled hair.
Cocoa butter with omega complex (Aroma Naturals). The product contains a composition of vegetable oils (cocoa, sunflower, coconut, hemp, avocado, borage, pumpkin, sea buckthorn, flax). This is a multi-purpose balm for softening rough skin (heels, elbows), preventing stretch marks during pregnancy.
Facial oil-cream with Omega-3 and Omega-6 (Collistar). The concentrate restores the hydrolipid mantle, improves its turgor, strengthens local immunity, and protects the face from ultraviolet radiation. The product is used for very dry skin, especially in winter.
Oil composition for the skin around the eyes with salmon caviar (Mirra). The biocomplex reduces puffiness under the eyes, softens and smoothes the delicate skin of the eyelids. The composition includes vegetable oils (sesame, grape seed, jojoba, castor, milk thistle), natural esters, caviar sol homogenate.
Face cream with honey and olive oil (Health and Beauty). A powerful nutritional complex based on Dead Sea minerals, organic extracts (oats, stinging nettle, algae, witch hazel, pomegranate, green tea, rice bran, green tea, licorice root), vegetable oils (olive, evening primrose, sea buckthorn, pumpkin, avocado, jojoba, rose hips, grape seeds). The rich, balanced composition provides multi-level protection against the negative effects of the external environment (wind, sun, oxidative stress). The cream perfectly tones, moisturizes, regenerates and tightens the skin of the face.
Fruit oil with omega 3, 6, 7, 9 fats (Aroma Naturals). The lipid concentrate consists of 95% vegetable oils (apricot, coconut, sunflower, safflower, grape seed, olive, pumpkin, flaxseed, cucumber, pomegranate). This is a universal product for caring for dry skin of the neck, face, and hands.
Uma balm with olive oil and sturgeon caviar (Mirra). A powerful rejuvenating agent that improves skin microrelief, activates tissue respiration, accelerates the regeneration of deep layers of the dermis, and potentiates the synthesis of its own collagen.

To prevent oxidation of the compounds, lipid products are stored in the refrigerator.

Food sources

Linoleic acid is found in plant oils.
Table “Which foods contain omega-6 triglycerides”

Source containing essential lipid	Amount of linoleic acid in 100 grams of product, grams
Grape seed oil	72
Poppy seed oil	69
Sunflower oil	66
Wheat germ oil	57
Corn oil	54
Walnut oil	53
Cottonseed oil	52
Pumpkin oil	51
Soybean oil	50
Sesame oil	41
Peanut butter	35
Pine nuts	33
Sunflower seeds	32
poppy seed	28 – 30
Almond oil	27
Sesame seed	21 – 26
Brazilian nut	20 – 25
Pumpkin seeds	19
Mustard oil	17
Peanut	15
Rapeseed oil	16
Linseed oil	14
Pistachios	13
Olive oil	12
Walnuts	11
Palm oil	9
Flax-seed	6
Black chia seeds	5,5
Coconut oil	3
Avocado	1,7-2
Brown unpolished rice	0,9-1

In addition, omega-6 fats are found in small quantities (less than 1 gram per 100 grams of product) in almost all vegetables, fruits, berries, herbs, cereals, dried fruits, and mushrooms.

Omega-9

Monounsaturated Omega-9 consists of oleic acid. Included in most vegetable oils. Contained in nuts, pork, poultry, pork and beef fat.

Omega-9:

prevents the formation of cholesterol plaques on the walls of blood vessels;
stabilizes metabolic processes;
participates in the synthesis of hormones;
increases immunity.

Lack of connection provokes:

drying of the skin and mucous membranes;
brittle nails;
hypertension;
weakness;
digestive disorders.

The listed beneficial properties of fatty acids are not a reason to “pounce” on fried meat and lard in huge quantities. It is important to maintain the optimal level of Omega content for the body.

Omega-6 during pregnancy

During pregnancy, a woman's need for essential fats increases. Omega-6 lipids, in particular gamma-linolenic acid, are no exception.

The effect of polyunsaturated triglycerides on the body of a pregnant woman:

Potentiate the synthesis of anti-inflammatory hormones.
Reduce the manifestations of toxicosis in the first two trimesters of pregnancy.
Strengthens the immune system of the expectant mother.
They speed up bowel movements, resulting in a 3-fold reduction in the risk of developing hemorrhoids and anal fissures.
Participate in the formation of the embryo (nervous system, brain, gonads, skin, kidneys, organs of vision).
Normalize the mother's hormonal levels after delivery.
Reduces the likelihood of post-term pregnancy.
Prevents the development of inflammatory processes in the mammary gland (mastitis, cracked nipples). Thanks to this, complete lactation is ensured from the first days of the child’s life.
They prepare the woman’s reproductive system for future labor and reduce the risk of rupture of the vaginal walls.
Prevent deterioration in the functional condition of hair, nails, skin, eyes.
They stabilize the psycho-emotional state and reduce anxiety attacks.
Participate in the regeneration of cell membranes, maintain the elasticity of the skin, and reduce the risk of stretch marks after childbirth.

In gynecological practice, gamma-linolenic lipids are used in concentrated form as part of evening primrose oil.

Omega-6 fatty acids must be taken in the following cases:

with scars on the cervix;
post-maturity;
prolonged previous labor, slow dilatation of the cervix;
if conception occurred while using hormonal contraceptives.

For oral administration, evening primrose oil is available in 500 milligram capsules.

Scheme for using the concentrate for primiparous women:

24-28 weeks – 1000 milligrams per day (2 capsules);
Week 29-30 – 1500 milligrams per day (3 capsules);
34-35 weeks – 2000 milligrams per day (4 capsules);
from 36 weeks until birth – 3000 milligrams per day (6 capsules).

The indicated regimen for taking fats can be used during a second pregnancy, especially if the first birth was difficult (the cervix dilated slowly, there was a caesarean section, the vagina was severely ruptured). If there were no such complications, the concentrate is taken from the 34th week of pregnancy at 1500 milligrams per day, and from the 36th week before birth at 2000 milligrams per day. After the birth of a child, gamma-linolenic acid is consumed for 3 to 7 months.

Before taking omega-6 lipids, it is important to evaluate the benefits and possible harms of their use. If a pregnant woman has been diagnosed with isthmic-cervical insufficiency, the risk of miscarriage, high d-dimer or the threat of premature birth, then taking omega-6 is prohibited.

In order not to harm the health of the mother and baby, it is recommended to consult a doctor before consuming essential acids.

Omega-3

Polyunsaturated fatty acid comes exclusively from food, since the human body does not synthesize it.

The most important acids in this group:

alpha-linolenic (ALA/ALA);
eicosapentaenoic acid (EPA/EPA);
docosahexaenoic acid (DHA/DPA).

Omega-3 Complex:

normalizes metabolic processes, including fat metabolism;
increases immunity;
reduces the manifestations of allergic reactions;
fights joint inflammation;
prevents cancer cell mutations;
helps maintain good condition of skin, hair, nails;
restores the elasticity of vascular walls;
prevents disturbances in cardiac activity;
maintains visual acuity;
prevents premature aging;
regulates blood pressure;
accelerates wound healing (including ulcerative changes in the stomach or duodenum).

Fatty acids act as an antidepressant due to their participation in the synthesis of serotonin (the so-called “happiness hormone”).

Omega-3s are essential for pregnant women. These compounds have a positive effect on the development of the fetal brain. In older people, these chemical compounds control calcium levels, thereby reducing the risk of developing age-related diseases such as osteoporosis.

Regular consumption of fatty sea fish (including mackerel, tuna, sardine and others) will help ensure sufficient Omega-3 intake in the body. The fresh product is certainly healthier, but some of the acids are also preserved in canned food in oil.

Attention: According to some data, eating sea fish twice a week reduces the likelihood of heart attacks and strokes.

In addition to fish, Omega-3 is found in foods such as:

flax-seed;
eggs;
walnuts;
sesame;
beans;
wheat germ;
hazelnut;
spinach;
melon;
almond;
cabbage (cauliflower, broccoli);
rapeseed oil;
tofu;
soya beans.

Omega-3 deficiency manifests itself:

skin problems;
rapid fatigue;
joint pain;
absentmindedness;
soreness in the mammary glands.

With severe deficiency of the substance, the risk of developing schizophrenia increases.

Omega-6 from evening primrose oil, video

is not responsible for the accuracy of the information presented in this video clip.
Source – Fitness Pro Sources:

NON-DRUG METHODS FOR CORRECTING PREMENSTRUAL MOOD DISORDERS: LITERATURE REVIEW. Zhilyaeva T.V. // Difficult patient. – 2021. – No. 2-3. – P. 5-9.
PREMENSTRUAL SYNDROME: FROM THEORY TO PRACTICE. Yakushevskaya O. V. // Medical Council. – 2021. – No. 12. – pp. 146-149.
PHYSIOLOGICAL ASPECTS OF THE USE OF FATS IN NUTRITION. Subbotina M. A. // Equipment and technology of food production. – 2009. // https://cyberleninka.ru/article/v/fiziologicheskie-aspekty-ispolzovaniya-zhirov-v-pitanii
FATS - FOR THE MIND AND HEART. Gladyshev M.I. // Science at first hand. – 2012. – P. 33-45.
Essential fatty acids: natural sources, metabolism, physiological functions and health implications. Bukin Yu.V. // M. - 1999. - P. 140.
On the biological properties of vegetable oils containing linolenic acid. Yazeva L.I., Filippova G.I., Fedina N.I. // Nutrition issues. (18:3 ω-3). – 1989. – No. 3. – P. 45-50.
Polyunsaturated fatty acids are an essential component of nutrition. HELL. Poverin // Storage and processing of agricultural raw materials. - 2008. - No. 7. - pp. 35-38.

Excess fatty acids

In Russia, people rarely suffer from excess Omega-3; the opposite situation is more often observed. If there is a lot of this group of acids, a person may experience surges in blood pressure, a tendency to bleeding and long wound healing, and muscle weakness. Increased anxiety, irritability, and depression are possible.

Symptoms of increased consumption of Omega-6 and Omega-9 are similar. Eating fatty foods in large quantities causes problems such as:

increased blood pressure;
excess weight;
alopecia;
heart and vascular diseases;
eczema;
liver dysfunction;
infertility;
mental disorders;
digestive abnormalities;
blood thickening.

It is not possible to compensate for the lack of one fatty acid with an additional supply of another. All substances are needed, and in certain proportions.