What are Omegas and How Much Do We Need?
- Serina Gardner
- Jul 20
- 3 min read
Omega Fatty Acids Explained: What They Are, Where to Get Them, and How Needs Change Through Life
Omega-3s tend to get all the attention, but they're only part of a bigger picture. Omega fatty acids as a group play a role in everything from brain function to heart health to skin integrity, and how much you need shifts depending on what life stage you're in. Here's the full rundown.
What Are Omega Fatty Acids?
Omegas are a family of polyunsaturated (and monounsaturated, in the case of omega-9) fats, named for where their first double bond sits on the carbon chain. The main ones to know:
Omega-3 — Includes ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). Best known for supporting heart health, brain function, and reducing inflammation.
Omega-6 — Includes linoleic acid, found widely in vegetable oils, nuts, and seeds. Important for skin health and normal growth, though most modern diets already get plenty (often too much relative to omega-3).
Omega-9 — Includes oleic acid, found in olive oil, avocados, and almonds. Unlike omega-3 and 6, it's non-essential (your body can make some itself), but it's still valuable, particularly for supporting healthy cholesterol levels when it replaces saturated fat in the diet.
Less commonly discussed but worth knowing:
Omega-7 — Includes palmitoleic acid, found in sea buckthorn oil and macadamia nuts. Emerging interest around skin, mucous membrane, and metabolic support, though research is still developing.
Where Do We Get Them?
The balance between omega-3 and omega-6 intake matters more than omega-3 alone; many diets today lean heavily toward omega-6-rich oils, which can shift that ratio away from what supports optimal health.
Omega-3 (ALA) - Flaxseeds, chia seeds, walnuts, hemp seeds
Omega-3 (EPA/DHA) - Oily fish (salmon, sardines, mackerel), algae-based supplements
Omega-6 - Sunflower oil, soybean oil, walnuts, sesame seeds
Omega-9 - Olive oil, avocados, almonds, macadamia nuts
Omega-7 - Sea buckthorn oil, macadamia nuts
A note on ALA: the body converts only a small percentage of ALA into the more active EPA and DHA forms, so if you don't eat fish, this conversion inefficiency is worth knowing about when planning your intake.
How Much Do We Need Through Life Stages?
Needs are generally expressed for omega-3, since that's the type most people fall short on:
Children (2–8 years): Around 0.7–1g ALA equivalent per day, with growing importance of DHA for brain development.
Adolescents: Requirements rise gradually with body size, generally landing between 1–1.6g per day.
Adult women: Around 1.1g ALA equivalent per day.
Adult men: Around 1.6g ALA equivalent per day.
Pregnancy: Requirements increase, with particular emphasis on DHA, given its role in fetal brain and eye development.
Breastfeeding: Needs remain elevated, since DHA is transferred through breast milk to support the infant's development.
Older adults: Requirements don't drop, and there's growing interest in omega-3's role in supporting cognitive function and cardiovascular health with age.
There's no formal recommended intake for omega-9, since it's non-essential, but including it in place of saturated fats is generally encouraged at every life stage.
Practical Tips for Getting a Good Balance
Include oily fish 2–3 times a week if you eat seafood; this is the most direct route to EPA and DHA.
If you don't eat fish, consider an algae-based omega-3 supplement, since plant ALA sources convert to EPA/DHA inefficiently.
Swap some omega-6-heavy oils for omega-9 sources like olive oil and avocado, especially in cooking and dressings.
Add a source of ALA daily — a tablespoon of ground flaxseed or chia seeds is an easy addition to porridge, smoothies, or yoghurt.
During pregnancy or breastfeeding, prioritising DHA intake (through food or a quality supplement) is particularly important given the demands of fetal and infant development.
The Bottom Line
Omega fatty acids aren't a one-size-fits-all story — omega-3 is the one most of us need to actively boost, omega-6 is usually already abundant, omega-9 is a helpful non-essential swap for saturated fats, and lesser-known types like omega-7 are still emerging in the research. Needs shift across childhood, adulthood, pregnancy, and older age, so it's worth revisiting your intake as your life stage changes.
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This post is general information and not a substitute for personalised advice. If you're pregnant, breastfeeding, or have specific health considerations, it's worth chatting with your healthcare provider or a qualified practitioner about what's right for your body.
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