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Ratio of Omega 3, 6 and 9

By January 18, 2012 - 3:16pm
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I have done research on Omega 3, 6 and 9's. I understand what types of fats they are, and their sources. I've read that Omega 3's should be supplemented in your diet ie/ground flaxseeds, but that with Omega 6 and 9 a supplement isn't necessary. Also that Omega 6 increases inflammation and Omega 3 and 9's decrease inflamation. I have Fibromyalgia so I don't want inflammation increased. I eat almonds everyday and only usually use olive oil (monosaturated fats-Omega 9's). Recently I started eating ground flaxseed. Honestly I am totally confused at this point. What ratio of Omega 3, 6 and 9's should I be getting in my diet?

What ratio

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EmpowHER Guest

For fibromyalgia, is it malic acid or magnesium maleate which yields malic acid, which is important or helpful to take? In other words, if I can get malic acid caps at a better price without it saying mag mal or that it is from that, is it still okay? Also, I already take a mag citrate powder that I like, so is it really necessary?

BTW, my name is Michelle and I wrote previous question (at 7:13pm est)...Thank You for your help.

February 19, 2012 - 7:52pm
(reply to Anonymous)

Dear Michelle;
Thank you for visiting the site. My name is Kali. Mary Ann who is a nurse I believe answered my questions about Omega 3, 6 and 9's. I have fibromyalgia myself and after doing a lot of research on the Omega 3,6 and 9 topic..I am still confused to tell you the truth and I am not qualified to answer such a question. As well as your malic acid question. I stopped taking malic acid pills as I didn't find they helped me but with fibromyalgia everyone is so different. Apples have a lot of malic acid. I also take magnesium citrate powder. I don't think you should be taking magnesium maleate as well.

I live in Canada and everyone on this site I've met lives in the US. So I'm not sure what services are available to you if you are in the US. I rely on the experts that work where I buy my supplements as well as my family doctor for guidance. If you have a rhumatologist you see for your fibromyalgia, perhaps he or she has knowledge around supplements.

I don't know what guests can do on this site but if you can there is "An ask a question" feature and you get a responds within 24 hours from a site member who will research your question...that is how I asked my Omega question. On the top menu bar go to "Community" and then "Ask a question" and I would retype your questions there. As a site member you would also be able to direct questions to the fibromyalgia support group if you are a participant, as well as to the entire empowerher community. I hope this helps you. Kali

February 20, 2012 - 1:09pm
EmpowHER Guest

I need clarity about the omega 3: omega 6 ratio which you said should be 3:1 or even up to 4:1 for fibromyalgia. Does that mean that the formula I purchase should be that ratio? In other words, what if the formula has plenty omega 3, yet it has half of the amt of omega 6--Won't my body get rid of the omega 6 that it does not need? Likewise, won't it get rid of the little bit of omega 9 in the formula? Also, what is the most cost effective brand/formula to create what you are saying, without having to take too many pills?

February 19, 2012 - 7:13pm

Use a 4:1 ratio for omega 6 to omega 3. Check with your doctor, first.

There is no need to supplement omega 9 fatty acids.

You might find this article about balancing omega-3 and omega-6 by Dr. Andrew Weil helpful.


Consider adding  foods that are sources of omega-3 and omega-6 fatty acids to your diet. For example, have salmon for dinner one night, add walnuts to your oatmeal and have some sardines for lunch, all rich sources of omega-3 fatty acids.

Safflower oil is a rich source of omega-6 fatty acids. Try using it in salad dressings or cooking.


January 19, 2012 - 7:02pm
(reply to Maryann Gromisch RN)

Thanks for your help and time Maryann and I do check everything out with my family doctor. I really appreciate the link by Dr. Weil...and will definitely check it out. I have a few of his books.

After getting off a medication that caused weight gain regardless of lifestyle choices I lost 85 pounds by following a program that at every meal and snack combines heathy protein, with favorable carbs (mainly fruits and vegetables) with healthy fats. The fats have been monounsaturated like almonds and olive oil (omega 9's) so this will be a bit of an adjustment for me. I've kept the weight off by continuing to follow the program but have added more grains. Kali

January 20, 2012 - 2:27pm

Always talk to your doctor before taking supplements.

Both omega-3 and omega-6 fatty acids need to be supplemented in the diet. The ideal ratio of these fats for healthy people is 2 parts omega-6 to 1 part omega-3. For people who have immune system weakness, heart disease, blood sugar imbalance and fibromyalgia, there is need to increase the amount of omega-3 fats.

The ratio of omega-6’s to 3’s should be somewhere between 2:1 and 4:1.

Omega-9’s are the most abundant fatty acids of all in nature, and they are not in short supply in our diets. They are also not considered essential because our bodies can make omega-9’s from unsaturated fat in our bodies.


January 18, 2012 - 6:32pm
(reply to Maryann Gromisch RN)

Thank you but I am still confused. That was the ratio I found in my research, but if I have Fibromyalgia what should the ratio be as you mentioned there is a need to increase the omega 3-fatty acids?

Secondly what would be a food source example ie/ what serving of sunflower seeds or safflower oil (omega-6 fats) to ground flaxseed (mainly omega-3)?

If omega-9's are made from saturated fat in my body does that mean I should not be having monounsaturated fats daily like almonds or olive oil? Thanks Kali

January 18, 2012 - 8:16pm
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