Omega 3 6 9: Why do you need these fatty acids?
05 Jun 2025
0
A good diet is an important pillar to a healthy life, even during the perimenopause, menopause and postmenopause. Among the essential nutrients to include in your diet are omega 3 6 9. Here we explain what these nutrients are, why they are important and where you can find them.
What are omega 3 6 9 fatty acids?
These are important types of fats for your health. Omega 3 (alpha linolenic acid or ALA) is necessary for the production of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (other types of fats). EPA and DHA contribute to the proper functioning of the heart, blood vessels, the immune system and the lungs. They can also help the retina and brain development of babies (1).
Omega-6, also known as linoleic acid, is another type of unsaturated fat that should be part of your healthy lifestyle and diet. Moderate consumption of this nutrient can improve muscular and cognitive performance (2).
Omega-9 or oleic acid is the main component of olive oil. This fat can help reduce cardiovascular risk and regulate blood cholesterol levels (3).
Benefits of consuming these fatty acids during menopause
Omega type fats are necessary at every time of life, menopause is no exception. Omega-3 can help alleviate some menopause symptoms, such as memory problems and vaginal discomfort, although it does not have much of an effect on hot flashes. It may also help reduce the risk of heart and blood vessel diseases (4,5,6).
Some studies suggest that it might also help improve mood and decrease depression. Although, its role in sleep still remains to be studied. However, some healthy habits, such as having a sleep schedule and routine, can help a good night's sleep (5,6).
Foods rich in omega 3 6 9
Omega 3 6 9 fatty acids are essential fats. This means that the body cannot make them on its own and they need to be added through the diet. This is why it is important to include foods that contain them in your diet, such as (1,2,3,4):
-
Almonds and walnuts
-
Vegetable oils such as sunflower oil
-
Seeds
-
Olive oil
-
Shellfish and mollusks
-
White fish
Overall, people get enough omega-6 in their diet, but sometimes they fall short on omega-3. Therefore, it is recommended that adults consume at least 2 servings of fish per week. Out of this, at least one portion (140 grams) should be oily fish and the other may be white fish, shellfish or molluscs (1,7). In addition, oily fish are rich in vitamin D, an important nutrient for bone health during menopause (4).
Supplements with omega 3 6 9
While you can get enough omega 3 6 9 with a balanced diet, you can also take supplements that mainly contain ALA. These come in the form of pills, capsules and even as fortified foods (7).
In general they can be useful for those who have problems with cholesterol and triglycerides; but the truth is that they are not indicated for everyone. Therefore, it is best to consult your doctor before taking these and any type of (7) nutritional supplements.
The fatty acids omega 3 6 9 are essential for life and very useful for improving some menopause symptoms. Include more foods that contain them in your diet to enjoy their benefits. And, if you want to take supplements, do not hesitate to go to the doctor to advise you on the dose and the correct way to take them.
Bibliographic references
-
The Association of UK dietitians (BDA). Omega-3: Food Fact Sheet. 2022. [cited 2022 Oct 31]. Available from: https://www.bda.uk.com/resource/omega-3.html
-
Djuricic I, Calder PC. Beneficial Outcomes of Omega-6 and Omega-3 Polyunsaturated Fatty Acids on Human Health: An Update for 2021. Nutrients. 2021 Jul 15;13(7):2421. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8308533/
-
Tutunchi H, Ostadrahimi A, Saghafi-Asl M. The Effects of Diets Enriched in Monounsaturated Oleic Acid on the Management and Prevention of Obesity: a Systematic Review of Human Intervention Studies. Adv Nutr. 2020 Jul 1;11(4):864-877. https://pubmed.ncbi.nlm.nih.gov/32135008/
-
The Association of UK dietitians (BDA). Menopause and diet: Food Fact Sheet. 2022. [cited 2022 Oct 31]. Available from: https://www.bda.uk.com/resource/menopause-diet.html
-
Ciappolino V, Mazzocchi A, Enrico P, Syrén ML, Delvecchio G, Agostoni C, Brambilla P. N-3 Polyunsatured Fatty Acids in Menopausal Transition: A Systematic Review of Depressive and Cognitive Disorders with Accompanying Vasomotor Symptoms. Int J Mol Sci. 2018 Jun 23;19(7):1849. [cited 2022 Oct 31]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073395/
-
Chae M, Park K. Association between dietary omega-3 fatty acid intake and depression in postmenopausal women. Nutr Res Pract. 2021 Aug;15(4):468-478. [cited 2022 Oct 31]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8313386/
-
South East London Area Prescribing Committee & NHS. Omega-3 fatty acid and other fish oil supplements review – prescribing fact sheet. 2020. [cited 2022 Oct 31]. Available from: https://selondonccg.nhs.uk/wp-content/uploads/dlm_uploads/2021/09/Omega-3-Prescribing-Fact-sheet-July-2018.pdf
SHARE TO
You May Also Like
To learn more go to Academy
Join us on our academy of wellness and insightful medical information tailored just for you.
Discover expert tips, resources, and community support. Let's empower ourselves together.
Join the discussion
Comments
No comments yet. Be the first to comment!