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Written By: Cate Boyd

Cate Boyd

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The Good Fats Every Woman Should Know About

For years, we were led to believe fat was the enemy. But now, science confirms what traditional diets have long known: healthy fats are essential, especially for women 30+. From hormone health to brain function, mood balance to glowing skin, fats — specifically the importance of omega 3 6 9 — play a critical role in how we look and feel every day.

But what exactly are these fats, and how do they work together? Let’s dive in.

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Understanding the Importance of Omega 3 6 9

These are types of unsaturated fatty acids, each with different structures, functions, and food sources:

Fatty Acid	Type	Found In	Key Benefit
Omega-3	Polyunsaturated	Fatty fish, flax, chia, walnuts	Brain, heart, inflammation
Omega-6	Polyunsaturated	Sunflower oil, nuts, seeds	Skin, metabolism, energy
Omega-9	Monounsaturated	Olive oil, avocado, almonds	Heart health, cholesterol

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1. Omega-3: The Anti-Inflammatory Powerhouse

Omega-3s include ALA, EPA, and DHA — all vital for brain and heart function.

✅ Health Benefits:

• Brain & mood: DHA makes up 25%+ of your brain’s fat. Low levels are linked to brain fog and low mood.
• Heart: EPA helps reduce blood triglycerides and inflammation, lowering heart disease risk.
• Hormones: Omega-3 helps reduce prostaglandins that trigger PMS and menstrual cramps.
• Skin: Keeps skin barrier strong and reduces redness.

What the Science Says:

• A meta-analysis of 19 studies found that EPA and DHA supplements significantly reduce blood pressure, especially in hypertensive adults. (Miller et al., 2014. American Journal of Hypertension)
• Another study found Omega-3 improved depression symptoms, especially in women over 40.

Omega 3 and Weight Loss

Omega-3 polyunsaturated fatty acids (PUFAs) are also believed to play a role in obesity, body lipids and inflammation and this was investigated in a 2022 randomised controlled study.

40 adults aged 30-60 years, with a BMI between 27.0 – 35, were randomly allocated into two groups. All subjects were involved in a weight loss diet program.

The subjects in the omega-3 group also received daily supplementation with 1020 mg of omega-3 PUFAs (580mg EPA), (390mg DHA), 50mg (other omega-3 PUFAs).

Results after 12 weeks: Significant decreases were observed in weight, waist, and BMI in both groups. Abdominal fat mass and percentage decreased more in the omega-3 supplement group than in the control group.

Study Conclusion: omega-3 PUFA supplementation supported the reduction of abdominal fat mass and percentage in overweight or obese individuals on a weight loss diet.

A further 2018 study published in Science Direct also found that “Based on our findings omega-3 capsule as a safe over-the-counter supplement might be helpful in reducing the signs of depression and also body weight in patients with co-morbidity of depression and obesity.”

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2. Omega-6: The Balancer (in moderation)

Omega-6 (especially linoleic acid) is essential for:

• Skin and hair health
• Cell growth and repair
• Hormone production

But here’s the catch: too much omega-6 (and not enough omega-3) can fuel inflammation.

Most modern diets are omega-6 dominant, thanks to seed oils, processed snacks, and ready meals. This imbalance has been linked to chronic inflammation and diseases.

What the Science Says:

A review published in Nutrients (2016) linked a high omega-6/omega-3 ratio with increased risk of obesity and inflammation-related conditions.

(Simopoulos, 2016)

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3. Omega-9: The Heart-Friendly Fat

Unlike omega-3 and 6, omega-9 (oleic acid) is not essential (our bodies can make it). Still, it offers big benefits in the diet:

✅ Health Benefits:

• Lowers LDL (“bad”) cholesterol
• Boosts HDL (“good”) cholesterol
• Reduces inflammation

It’s the main fat in the Mediterranean diet, linked to lower risks of heart disease and cognitive decline.

Research Highlight:

A study in Lipids in Health and Disease (2015) found that replacing saturated fat with omega-9-rich olive oil improved cholesterol levels and endothelial function.

(Schwingshackl & Hoffmann, 2015)

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The Importance of Omega 3 6 9 & Getting the Balance Right

The key isn’t just adding more fat — it’s getting the right ratio:

Ideal Omega Ratio	3 : 6 : 9
Suggested intake	1 : 4 or lower (omega-3 to omega-6)
Reality (Western diets)	1 : 15 or more 😬

Too much omega-6 and too little omega-3 = increased risk of inflammation, metabolic issues, mood disorders, and hormonal imbalances.

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Best Food Sources of Omega 3 6 9

✅ Omega-3

• Oily fish (salmon, mackerel, sardines)
• Flaxseed & chia seeds
• Walnuts
• Algal oil (for plant-based DHA)

✅ Omega-6

• Sunflower seeds
• Pumpkin seeds
• Safflower oil
• Corn oil (in moderation)

✅ Omega-9

• Olive oil
• Avocados
• Almonds
• Macadamia nuts

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The Importance of Omega 3 6 9 Supplements

Combined omega 3-6-9 capsules can be convenient — but not all are equal. Choose:

• High EPA & DHA content
• Balanced omega-6 levels (not excessive)
• Cold-pressed or sustainably sourced oils
• No artificial fillers

Always check the omega-3 dosage — it should still be the dominant fatty acid.

Pretty Pea Omega 369 supplements ticks all these boxes!

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Final Thoughts on the Importance of Omega 3 6 9

For women navigating hormonal shifts, mood dips, and heart health concerns, healthy fats are essential. Omega-3, 6, and 9 all have unique benefits — but balance is key. Focus on whole food sources, prioritise omega-3s, and consider a well-formulated supplement if your diet needs a boost, and especially if you’re not consuming fish on a regular basis.

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You might also be interested in…(another easy top up)

References: The Importance of Omega 3 6 9

1. Miller, P. E., et al. (2014). “Meta-analysis of EPA and DHA on blood pressure.” Am J Hypertens.
2. Grosso, G., et al. (2014). “Omega-3 fatty acids and depression.” Front Aging Neurosci.
3. Simopoulos, A. P. (2016). “An increase in the omega-6/omega-3 ratio increases the risk of obesity.” Nutrients.
4. Schwingshackl, L., & Hoffmann, G. (2015). “Olive oil and cardiovascular outcomes.” Lipids Health Dis.
5. Omega-3 fatty acids and depression: scientific evidence and biological mechanisms – PubMed
6. The effect of omega-3 fatty acid supplementation on weight loss and cognitive function in overweight or obese individuals on weight-loss diet – PubMed
7. The importance of the ratio of omega-6/omega-3 essential fatty acids – PubMed
8. The role of Omega-3 and Omega-9 fatty acids for the treatment of neuropathic pain after neurotrauma – PubMed
9. Omega-3 supplementation effects on body weight and depression among dieter women with co-morbidity of depression and obesity compared with the placebo: A randomized clinical trial – ScienceDirect