The Good Fats Every Woman Should Know About
- Understanding the Importance of Omega 3 6 9
- 1. Omega-3: The Anti-Inflammatory Powerhouse
- Omega 3 and Weight Loss
- 2. Omega-6: The Balancer (in moderation)
- 3. Omega-9: The Heart-Friendly Fat
- The Importance of Omega 3 6 9 & Getting the Balance Right
- Best Food Sources of Omega 3 6 9
- The Importance of Omega 3 6 9 Supplements
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.
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 |
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.”
Omega 369 Benefits
Omega 3 supplement. A blend of Omega 3, 6, 9 oils, these healthy fats are high in EPA and DHA to ensure optimum amounts of essential polyunsaturated and monounsaturated fatty acids. Omega 3 and 6 are essential – your body can’t manufacture these, so it’s essential you provide your body with these. Are you getting enough in your daily diet?
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)
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)
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.
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
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!
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.
You might also be interested in…(another easy top up)
Fruit and Vegetable Supplement
Fruit and vegetable supplement, and so much more. Pretty Nourished is a Soil Association Organic blend of 35 of some of the most nutrient dense foods on the planet. Packed full of super-greens, seeds, mushrooms and digestive enzymes – real food nutrients your body recognises and readily absorbs.
Nourishing your body has never been simpler.
Certified Organic Ingredients include a blend of Fruits, Berries, Veggies, Sprouts, Seeds, Mushrooms plus Bioactive Enzymes.
References: The Importance of Omega 3 6 9
- Miller, P. E., et al. (2014). “Meta-analysis of EPA and DHA on blood pressure.” Am J Hypertens.
- Grosso, G., et al. (2014). “Omega-3 fatty acids and depression.” Front Aging Neurosci.
- Simopoulos, A. P. (2016). “An increase in the omega-6/omega-3 ratio increases the risk of obesity.” Nutrients.
- Schwingshackl, L., & Hoffmann, G. (2015). “Olive oil and cardiovascular outcomes.” Lipids Health Dis.
- Omega-3 fatty acids and depression: scientific evidence and biological mechanisms – PubMed
- The effect of omega-3 fatty acid supplementation on weight loss and cognitive function in overweight or obese individuals on weight-loss diet – PubMed
- The importance of the ratio of omega-6/omega-3 essential fatty acids – PubMed
- The role of Omega-3 and Omega-9 fatty acids for the treatment of neuropathic pain after neurotrauma – PubMed
- 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
