You've all heard of omega 3 fatty acids, but are you familiar with omega 9? In this article, we'll look at what omega 9 fatty acids are, what they're for, whether or not it makes sense to supplement with them, and the best food sources.
What are omega 9s?
Omega 9 fatty acids are monounsaturated, meaning they have only one double bond in their carbon chain, which is on the ninth carbon from the omega end of the chain. Examples of such substances include oleic acid, as the most abundant acid of this type in food. Unlike omega-3 fatty acids, they are not essential, which means that the human body is able to synthesize them on its own.
Do omega 9s have health benefits?
There are several benefits of omega 9 fatty acids. First of all, we can mention that there are studies attributing omega 9 to have a positive effect on the cardiovascular system, which is also mentioned in scientific articles. Similarly, according to some sources, mice fed monounsaturated fats showed better insulin sensitivity than when consuming other fats. The last benefit we will look at is the effect on memory. It appears that omega 9 fatty acids (specifically erucic acid) could have a positive effect on the development of Alzheimer's disease.
Do we need to supplement?
As mentioned above, omega 9 fatty acids are not essential (the body can synthesize them on its own) and are fairly abundant in the diet. More important is the intake of omega 3, the sources of which we have written a separate article about. So rather than supplementing with supplements containing omega 9 fatty acids, it is a good idea to focus onto ensure that your diet contains a balanced ratio of all fatty acids. If you already decide to supplement with omega fatty acids, we definitely recommend you visit our omega 3 fatty acid rankings, where we compare different products for you.
In conclusion, all that's left to say is to remember to include foods containing omega 9 in your diet and to remember to compensate for your omega 3 ratio:6:9 by supplementing with omega 3. If you have some favorite foods that you use for supplementationomega 9, feel free to share your tips with us and other readers.
Why can you trust us?
Hey! Hey! I'm Mirek and I've been working at World Fitness almost since the beginning, except for a small break. But before that I lived only in the gym for a few years, doing deadlifts and power triathlon, going to competitions and winning a few medals.
Probably the one I value the most is the national record in the WUAP federation. But besides working out, I was also interested in food and supplements, I liked to enjoy my free timeI used to read different researches and professional books in my free time to know as much as possible.