We hear about Omega 3, 6, and 9 all the time — but what are they really, and do we need all three? Are supplements like Omega 3-6-9 capsules actually worth it? And how do you know you’re buying a high-quality, organic product that’s truly beneficial?

Let’s clear the confusion with a science-backed look at these essential fatty acids and how best to get them.

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✅ What Are Omega 3, 6 & 9?

These are types of unsaturated fats, known for their health benefits — especially when consumed in the right balance.

• Omega 3 (essential) – Supports brain, heart, eye, and joint health. Found in fatty fish, flaxseed, chia seeds, and algae.
• Omega 6 (essential) – Supports skin health and energy, but most people get too much through processed foods and vegetable oils.
• Omega 9 (non-essential) – Still beneficial! Helps reduce inflammation and improve heart health. Found in olive oil and nuts.

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⚖️ Why Omega 3 Is the Priority

Most people in the UK consume way too much Omega 6 (thanks to processed foods), and not enough Omega 3 — which is linked to inflammation, poor heart health, and even low mood.

🧠 Omega 3 is especially crucial for brain development, cognitive function, and mental wellbeing.

That’s why nutritionists often recommend supplementing Omega 3 on its own — or choosing an Omega 3-6-9 blend that prioritises the right balance (usually 2:1:1).

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✅ Best Sources of Omega 3

Top food sources:

• Fatty fish: salmon, sardines, mackerel (rich in EPA & DHA)
• Chia seeds and flaxseeds: high in ALA (a plant-based form of Omega 3)
• Algae oil: best vegan source of DHA — found in high-quality supplements

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💊 Should You Take Omega 3, or 3-6-9?

Omega 3 alone is often the most effective and targeted supplement — especially if your diet already includes Omega 6 and 9 (which it likely does).

However, some people prefer an Omega 3-6-9 blend, which includes:

• Flaxseed oil (plant-based)
• Fish oil (or algae oil for vegans)
• Borage oil (rich in GLA, a beneficial Omega 6)

Just make sure it uses cold-pressed, organic oils, and is free from heavy metals and rancidity.

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🔍 What to Look For in a High-Quality Supplement

When shopping for an Omega supplement, especially online, check for:

• ✅ Organic certification
• ✅ Cold-pressed oils (not heat-treated)
• ✅ No artificial additives
• ✅ High EPA & DHA content (if fish-based)
• ✅ Sustainably sourced (especially algae and fish oils)

⚠️ Avoid cheap capsules that don’t list exact EPA/DHA amounts or use the vague term “fish oil blend.”

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🛒 Trusted Brands for High-Quality Omega Supplements

Here are some of the most trusted Omega supplements that meet our no-bull standards — organic, lab-tested, and UK-approved:

• Wild Nutrition Omega 3 (Vegan Algae Oil) – Organic and sustainably sourced, ideal for plant-based diets.
• Together Health Omega 3 – Plastic-free packaging, clean formula, made in the UK.
• Nutravita Omega 3 – High strength, affordable, and third-party tested.

We only recommend brands that meet high-quality and transparency standards.

🌿 Final Thoughts

Omega 3 is one of the most science-backed supplements out there — and getting the right balance of Omega 3, 6, and 9 can make a real difference to your health.

Whether you choose a clean Omega 3 capsule or a premium 3-6-9 blend, quality matters. Look for organic, cold-pressed, sustainably sourced options — and give your body the healthy fats it actually needs.