Secret Shopper: What’s the difference between omega-3s, -6s and -9s?

Their names may be similar, but omega-3, omega-6 and omega-9 fatty acids are actually quite different. Each has unique characteristics, health effects and food sources, which can be a lot for the average consumer—or even the average natural products retailer—to keep straight. To gauge one retailer’s grasp on omegas and ability to explain their attributes, we sent in our Secret Shopper to investigate and then called in a nutrition expert to evaluate.

Natural Foods Merchandiser: What’s the difference between omega-3s, omega-6s and omega-9s? 

Retailer: Well, they’re all essential fatty acids that the body needs—even omega-6s, which sometimes get a bad rap as being unhealthy when they’re actually healthy. It’s just that people often consume way more omega-6s than omega-3s when it’s best to get a balance of the two, along with omega-9s, of course.

Natural Foods Merchandiser: Does each type of omega have different benefits for health?

Retailer: Yeah, they do. I mean, they’re all good for you. But I know omega-3s are great for heart health, brain health, inflammation. With omega-6s, I’m not sure what specific ways they benefit you—I just know they do. Omega-9s … I guess I’m not sure. Sorry.

Natural Foods Merchandiser: Does each type of omega come from different foods?

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Retailer: Yes! That I do know. Really good sources of omega-3s are wild-caught salmon, tuna and things like chia seeds and flaxseeds or flaxseed oil. Or you can take omega-3 supplements. Omega-9s come from olive oil, sunflower oil, sunflower seeds and some nuts. Omega-6s, I think, come from a lot of the same foods as omega-9s.  

How did this retailer do?

Our expert educator: Julie Stefanski, MEd, RDN, LDN, spokesperson for the Academy of Nutrition and Dietetics

Overall, the retailer offered several fact-based points about the differences between omega-3, omega-6 and omega-9 fatty acids that the customer can use. The retailer kept the explanation about the action of these fats broad, rather than promoting any benefits to specific disease states. It’s also great that they were aware of the debate on social media regarding omega-6 fatty acids but acknowledged that they do have benefits for health. Sharing with the customer that omega-6 fats have been found to lower LDL cholesterol and support both brain health and heart health would be a good addition to their explanation.

The retailer can definitely show more confidence in their answer that omega-9s are found in many of the same foods as omega-6 fatty acids, such as nuts, seeds, olive oil and avocado oil. However, classifying all of these fats as essential fats is inaccurate. That’s a label that omega-9 fatty acids shouldn’t be given. Omega-9 fats are nonessential and can be made by the body as long as there are sufficient dietary sources of other fats.

Related:Secret Shopper: Why should I look for branded ingredients in supplements?

Salmon is a good source of omega-3, while omega-6 and omega-9 fatty acids can be found in certain oils, nuts and seeds. Credit: Canva

Just like omega-3s, omega-6 fatty acids are classified as essential, meaning that humans need to consume in our diets. Results of dietary surveys show that most Americans consume ample omega-6s, mainly from foods prepared with soybean, sunflower and corn oils, but not enough sources of omega-3s. The retailer did hit the target when sharing a few rich animal sources of omega-3s such as salmon and tuna, along with the plant sources of chia and flax.

Data shows that the ratio of omega-6 to omega-3 has changed over the past 100 years due to changes in foods commonly consumed. Many experts, though, including the National Academy of Medicine, do not recommend a specific ratio of omega-6 to omega-3 fatty acids, as research does not yet support what the ideal amount is for human health.

The retailer may want to suggest that the customer look at the food sources they're normally eating to consider whether they are getting a good balance of these fats, or whether a supplement providing the deficient fats could be beneficial.