Last updated: 17/10/2022

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Today we will talk about omega 3-6-9, the supplement with three of the most important substances that act in the human body.

The omega 3-6-9 supplement accumulates the benefits of the three compounds and fundamentally helps to maintain the metabolism and cellular activity as a whole, besides, of course, balancing our nutrition.

In the text below, you will find an overview of the functions and main benefits of this drug, as well as the advantages and disadvantages of its consumption. You will also find the main labels and valuable tips for choosing the ideal supplement.


  • It is important to stress that the numbers that give the supplement its name come from three different substances: omega 3, omega 6 and omega 9.
  • Doctors and specialists recommend the consumption of this compound with at least one complementary antioxidant, such as vitamin E, for example.
  • Its price usually ranges from 5 to 30 pounds, depending on its dosage and additional substances.

The Best Omega 3-6-9: Our Picks

Buying Guide

In today’s fast-paced world, where the supply of ultra-processed foods is virtually unlimited, and time to look after yourself is almost non-existent, supplements like omega 3-6-9 are essential. Its combination of fatty acids helps to curb bad cholesterols while giving your diet, and your daily life, a boost.

That’s why in this Buying Guide we’ll bring you all the information you need to know to choose your ideal supplement: Its origins, its benefits, advantages and disadvantages.

Imagem mostra uma mulher sorrindo ao levar uma cápsula de suplemento à boca. Na outra mão, um copo d’água.

Omega 3-6-9 is a great ally against the daily rushes (and fats). (Source: Antonio Guillem / 123rf)

What is Omega 3-6-9?

Omega 3-6-9 is, first of all, an abbreviation, for a supplement that has three different substances, and all with the name of omega, in this case 3, 6 and 9. All three are, by definition, fatty acids – “good” fats, in other words.

Omega 3 is mostly found in fish and in seed oils such as flaxseed and chia. Omega 6 is a curious case, being present in virtually all our cells, but not produced by the human body.

It can be found in oils such as canola and soya, and in nuts such as chestnuts and macadamias, as well as omega 9, which can also be extracted from avocado, olive and olive oil as well.

Imagem mostra um semicírculo formado por vidros contendo nozes e sementes, derramando seu conteúdo sob uma superfície branca.

Nuts, seeds and vegetable oils are the most common sources of omegas 3, 6 and 9. (Source: Maddi Bazzocco / Unsplash)

What are the benefits of omega 3-6-9?

Now that you know what omegas 3, 6 and 9 are, let’s get down to what matters: their benefits, which are many and diverse, from nutrition to immunity, from metabolism to cognition.

Starting with the most famous of the three, well, omega 3. Its consumption is associated with improvements in brain activity, helping the transmission of nervous impulses, better anti-inflammatory performance and the prevention of cardiovascular problems.

Imagem mostra um homem e uma mulher fazendo exercícios na praia.

Each one of the omegas has a benefit to the human body, which are potentiated by balanced diets and regular exercises. (Source: Annie Spratt / Unsplash)

The omega 6, in turn, is famous for its role in regulating blood pressure, for its aid to the immune system and hormonal system. More recent studies show that its consumption is also linked to the fight against diabetes.

Finally, omega 9 also has benefits linked to the immune system and blood pressure regulation. Besides, of course, the reduction of bad cholesterols, as well as its “cousins”. It also helps maintain body temperature.

Omega 3 Omega 6 Omega 9
Combat / Prevention Cardiovascular problems Diabetes and high blood pressure High blood pressure
Help Brain activity and anti-inflammatory performance Blood pressure Body temperature
Action Brain, cardiovascular system, nervous system Immune system and hormonal system Immune system and cardiovascular

What are the advantages and disadvantages of omega 3-6-9 supplementation?

Consuming a supplement with three (or more) different substances has its advantages and disadvantages, between health and practical issues. Starting with the advantages, the first, as we have seen above, is its accumulation of benefits.

Then, it combines three fatty acids, which are famous for their action with cholesterol, that is, it increases the levels of good cholesterols, and decreases the levels of bad ones. This makes the compound very useful for balancing your diet and helping your nutrition.

Another advantage is that, also as we have seen, they all have natural origins, and practically all are vegetable, which is great for, for example, vegans and vegetarians.

Imagem mostra um close de um amontoado de cápsulas translúcidas sob uma luz intensa.

In one capsule, triple benefit to our body. (Source: eliasfalla / Pixabay)

The combination of substances, on the other hand, makes their dosage a bit more complicated, at least to get expressive results or to supply exactly what your body needs.

Even because there are contraindications to its consumption, like any supplement. To name one, people with allergies to fish and seafood derivatives can have problems, since most of the compounds have oil and fish.

Taste can be an issue, and beyond fish oil. After all, we are talking about a compound with three different origins, and oily ones at that. Even those labelled “neutral” tasting can be a little unpleasant.

  • Accumulation of benefits
  • Balances food and nutrition
  • Natural origin
  • Specific dosage
  • Contraindications
  • Flavour

How much does it cost?

The price range for omega 3-6-9 is relatively large, considering they are essentially the same supplements. What fuels this difference is mainly the different origins of the omegas, as well as the dosage of each bottle.

Purchase criteria: How to choose your omega 3-6-9 supplement

So that you can make your purchase with the confidence that you are choosing the ideal supplement, we have put together a list of criteria for choice, drawn up from elements of the product and its consumption.

  • Cold pressed
  • Complementary antioxidants
  • Source
  • Dosage

We will, of course, talk about each one of the items. After all, we want your choice to be very well based, don’t we?


Since this is an oil-based supplement, it is important that you find out the method by which these oils are obtained, and, if possible, that you choose those that have been cold pressed.

This method, which is simply pressing the ingredients, guarantees not only a 100% pure oil, but also with its properties intact, which could be lost if heated, boiled, etc.

Imagem mostra um frasco de cápsulas de óleo derramando seu conteúdo sobre uma superfície escura.

The method by which the oil in the capsules is obtained is important in measuring the purity of the supplement. (Source: frolicsomepl / Pixabay)

Complementary antioxidants

Doctors, nutritionists and other specialists strongly recommend the consumption of antioxidants along with supplements based on fatty acids, as is the case of omega 3-6-9.

So, why not opt for a supplement that already comes with these antioxidants? It is a choice that is not only practical, but also economical, as it saves you from buying vitamin D or vitamin E tablets, the most common antioxidants.


The origin of each of the omegas is another important criterion to refine your choice. There are not necessarily ideal origins, but it is interesting to get away from substances that are already present in your diet, such as soybean oil, for example.

Fish oil is also recommended to avoid, due to the possibility of having traces of mercury, or even for allergy sufferers. Or because of the taste, even. Nut and seed oils, on the other hand, are very rich in nutrients and flavour.

Imagem mostra diferentes nozes agrupadas e dispostas sobre uma superfície de madeira.

Nut and vegetable oils are clean, nutritious and different options from what most people are used to consuming. (Source: Marta Branco / Pexels)


This criterion is a little more complicated, not least because it is entirely related to the specific characteristics of your body, and with the recommendations of a doctor or nutritionist, who we reiterate, should be sought out before you consume this product.

So, with your established dosage, it is worth paying attention to the amount of capsules and your weight, which is usually between 1000mg and 1500mg. If your daily dosage is large, for example, it is worth purchasing bottles with more capsules and with a higher weight.

(Source of the highlighted image: dolgachov / 123rf)