Omega Oils: Everything You Need to Know
Omega 3, Omega 6, Omega 7, Omega 9 – if you've ever wondered what all the different numbers mean, you're not alone.
Omega fatty acids are types of fat found naturally in foods including oily fish, nuts, seeds and plant oils. Although they're often grouped together as “omega oils”, the different types aren't interchangeable. Some are considered essential because our bodies can't make them, while others can be produced within the body.
In this guide, we'll explain the differences between Omega 3, 6, 7 and 9, where they're found and what to look for if you're considering an omega supplement.
What Are Omega Oils?
Omega fatty acids are unsaturated fats. Their names – Omega 3, 6, 7 and 9 – relate to differences in their chemical structure.
From a nutritional perspective, one of the most important distinctions is that Omega 3 and Omega 6 include essential fatty acids. “Essential” means the body cannot make these particular fatty acids itself, so they need to come from the diet. Omega 7 and Omega 9 aren't classed as essential because the body can produce them.
If you'd like to explore this in more detail, read our guide to essential fatty acids.
What Is Omega 3?
Omega 3 is probably the best-known member of the omega family. There are several types of Omega 3, but three you'll commonly come across are:
- ALA (alpha-linolenic acid) – found mainly in plant foods including flaxseeds, chia seeds and walnuts.
- EPA (eicosapentaenoic acid) – found predominantly in oily fish and marine sources.
- DHA (docosahexaenoic acid) – also found predominantly in oily fish and marine sources.
ALA is an essential fatty acid, meaning it must come from the diet. The body can convert ALA into EPA and DHA, although this conversion is limited. EPA and DHA are the forms you'll often see listed on fish oil and marine Omega 3 supplements.
What Do EPA and DHA Do?
EPA and DHA contribute to the normal function of the heart with a daily intake of 250mg EPA and DHA. DHA also contributes to the maintenance of normal brain function and normal vision with a daily intake of 250mg DHA.
This is one reason it's useful to check the amount of EPA and DHA per daily serving when comparing Omega 3 supplements rather than looking only at the total quantity of fish oil.
Explore our Omega 3 supplements and fish oils to compare different formulas.
What Is Omega 6?
Omega 6 is another family of polyunsaturated fatty acids. The essential Omega 6 fatty acid is linoleic acid, which needs to be obtained through the diet. It is found in foods including nuts, seeds and a variety of vegetable oils.
Unlike Omega 3, getting Omega 6 from a typical modern diet is generally relatively easy because it is present in many commonly eaten foods.
You'll also find specialist Omega 6 supplements, either individually or as part of blended omega formulas.
What Is Omega 7?
Omega 7 doesn't receive quite as much attention as Omega 3 and 6. Unlike the essential fatty acids, Omega 7 can be produced by the body. One of the best-known Omega 7 fatty acids is palmitoleic acid.
Omega 7 can also be obtained from food sources. Sea buckthorn is particularly well known as a source of Omega 7 and is commonly used in Omega 7 supplements.
Explore our Omega 7 supplements to see the different formulas available.
What Is Omega 9?
Omega 9 is a family of monounsaturated fatty acids. The best-known is oleic acid, which is found in foods such as olive oil, avocados and some nuts. Unlike Omega 3 and Omega 6 essential fatty acids, Omega 9 doesn't need to be obtained from the diet because our bodies can produce it. However, foods containing Omega 9 can still form part of a healthy, balanced diet.
You can also explore our range of Omega 9 supplements.
Omega 3 vs 6 vs 7 vs 9: What's the Difference?
The easiest way to think about the different omega oils is that they are related types of fatty acids with different structures and food sources.
Omega 3 includes the essential fatty acid ALA as well as EPA and DHA. Sources include oily fish, algae, flaxseed, chia seeds and walnuts.
Omega 6 includes the essential fatty acid linoleic acid and is widely available from nuts, seeds and vegetable oils.
Omega 7 isn't essential and is associated particularly with sources such as sea buckthorn.
Omega 9 isn't essential either and is abundant in foods such as olive oil and avocado.
Rather than assuming that one omega is “better” than another, it is more useful to look at your overall diet and understand which type of fatty acid you're considering.
What Foods Contain Omega Fatty Acids?
A varied diet can provide several types of omega fatty acids.
Good sources include:
- Oily fish, such as salmon, sardines and mackerel, for EPA and DHA
- Flaxseeds and chia seeds for ALA Omega 3
- Walnuts for ALA
- Nuts and seeds for Omega 6
- Sea buckthorn for Omega 7
- Olive oil and avocados for Omega 9
For most people, food should be the starting point for getting a variety of healthy fats into the diet.
What About Vegan Omega 3?
Fish oil isn't the only source of Omega 3.
Plant foods such as flaxseed, chia seeds and walnuts provide ALA. Algae oil is particularly useful for people following a vegan diet because it can provide DHA and, depending on the supplement, EPA directly without using fish.
Our Vegan Omega range includes plant-based and algae-derived alternatives to traditional fish oils.
Do I Need an Omega Supplement?
Not everyone needs to take an omega supplement. Your diet, the foods you regularly eat and the particular type of omega you're considering all matter. Someone who regularly eats oily fish, for example, will have a different dietary intake from someone following a vegan diet or someone who rarely eats fish.
If you choose an Omega 3 supplement, check the amount of EPA and DHA provided by the recommended daily serving. Two products containing the same amount of “fish oil” don't necessarily provide the same amount of EPA and DHA.
You can choose between capsules and Liquid Omega 3, while algae-derived supplements provide an alternative for people who want a vegan Omega 3.
For children, explore our dedicated Kids Omega range and always check the individual product's age and serving recommendations.
How to Choose an Omega Oil Supplement
With so many omega supplements available, it helps to consider a few practical questions:
- Which omega are you looking for? Omega 3, 6, 7 and 9 aren't the same.
- What is the source? This could include fish, algae, flaxseed or sea buckthorn.
- If it's Omega 3, how much EPA and DHA does it provide? Compare the recommended daily serving rather than just the headline amount of fish oil.
- Which format suits you? Options include capsules, softgels and liquid omega oils.
- Do you have dietary requirements? Vegan and plant-based options are available if you'd prefer to avoid fish-derived supplements.
If you're taking medication, pregnant or breastfeeding, or have a medical condition, speak to your doctor, pharmacist or another appropriately qualified healthcare professional before starting a new supplement.
Explore Omega Oils at Evergreen
Whether you're looking for traditional fish oil, Omega 3, a vegan alternative or one of the less familiar omega fatty acids, understanding the differences makes it easier to compare your options.
Shop our full range of Omega Oils here.
Checked and updated 22nd September 2026
