Who Is This Article For?
If you are considering an omega 3-6-9 combo product and want to know whether it offers more than plain omega-3, this guide will help. After reading, you will understand why adding omega-6 and omega-9 to a capsule is not always beneficial.
TL;DR
- Most people get plenty of omega-6 and omega-9 from food -- no supplement needed
- NOW Omega 3-6-9 contains fish oil, flaxseed oil, and borage oil in one capsule
- EPA+DHA content per capsule is lower than in standalone omega-3 products (typically 150-200 mg vs 500-900 mg)
- The omega-6/omega-3 ratio in Western diets is already 15:1 to 20:1, while the optimal ratio is 4:1 or lower (Simopoulos, 2002)
- A pure omega-3 product is the better choice for most people
Omega-3, Omega-6, and Omega-9 -- What Is What?
All three are fatty acids, but their roles in the body differ substantially.
Omega-3 (EPA and DHA) are essential fatty acids your body cannot produce. They reduce inflammation and support heart, brain, and eye health (Mozaffarian & Wu, 2011; Calder, 2017).
Omega-6 (linoleic acid, gamma-linolenic acid) are also essential, but the issue is not deficiency -- it is excess. Western diets are loaded with omega-6 from vegetable oils (sunflower, soy), nuts, and processed food. Excessive omega-6 can promote inflammation, especially when omega-3 intake is low (Simopoulos, 2002).
Omega-9 (oleic acid) is not an essential fatty acid -- your body produces it on its own. Olive oil, avocado, and nuts supply it abundantly. Supplementation is not actually necessary (EFSA, 2010).
NOW Omega 3-6-9 Composition
A typical NOW Foods Omega 3-6-9 capsule contains:
| Component | Source | Amount per capsule (approx.) |
|---|---|---|
| Fish oil (EPA/DHA) | Sardine, anchovy | 400 mg |
| Flaxseed oil (ALA) | Flaxseeds | 400 mg |
| Borage oil (GLA) | Borage oil | 200 mg |
The EPA+DHA content works out to roughly 150-200 mg per capsule. For comparison, a quality standalone omega-3 capsule delivers 500-900 mg of EPA+DHA.
The Problem with Adding Omega-6
Here is the uncomfortable truth: most people do not need an omega-6 supplement. Simopoulos (2002) showed that the omega-6/omega-3 ratio in Western diets runs 15:1 to 20:1, whereas the optimal ratio is around 4:1 or lower.
In practice, adding more omega-6 when your diet already contains too much can actually worsen the omega-6/omega-3 ratio. A smarter approach is to reduce dietary omega-6 and increase omega-3 intake.
The gamma-linolenic acid (GLA) in borage oil is an exception -- GLA paradoxically has anti-inflammatory effects. However, effective doses are 1000-2000 mg GLA per day (Sergeant et al., 2016), far more than a NOW 3-6-9 capsule provides.
ALA and the Conversion Problem
Flaxseed oil contains alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. ALA must be converted into EPA and DHA, but the conversion rate is extremely low: only 5-10% of ALA converts to EPA and less than 1% to DHA (Brenna et al., 2009).
This means that from 400 mg of ALA in flaxseed oil, your body gets at most 20-40 mg of EPA. Compare that with a single pure omega-3 capsule delivering 500+ mg EPA+DHA directly.
Who Might Still Benefit from NOW 3-6-9?
There are two scenarios where this product might make sense:
1. People who want a single all-in-one capsule and prefer not to juggle multiple supplements. While pure omega-3 provides stronger effects, NOW 3-6-9 is better than nothing
2. People whose diet is already very balanced (plenty of fish, little processed food, olive-oil based cooking) and who want modest additional coverage
Pure Omega-3 vs 3-6-9 Comparison
| Criterion | Pure omega-3 | NOW 3-6-9 |
|---|---|---|
| EPA+DHA per capsule | 500-900 mg | 150-200 mg |
| Omega-6 supplement | No | Yes (GLA) |
| ALA content | No | Yes |
| Capsules for 1000 mg EPA+DHA | 1-2 | 5-7 |
| Cost per 1000 mg EPA+DHA | EUR 0.10-0.20 | EUR 0.25-0.40 |
| Best user | Most people | Those wanting all-in-one |
Common Mistakes
1. Assuming more fatty acid types = better -- quality and proportion matter more than variety
2. Counting ALA as omega-3 -- ALA conversion to EPA/DHA is minimal (Brenna et al., 2009)
3. Taking omega-6 supplements without checking your diet -- first assess how much omega-6 you already consume from food
4. Overestimating the dose -- a 3-6-9 capsule is bigger in total volume but lower in EPA+DHA
Frequently Asked Questions
Is NOW 3-6-9 a bad product?
No, it is a quality product from a reputable manufacturer. The question is whether it fits your specific needs. For most people, pure omega-3 delivers a better outcome.
Can I get too much omega-6 from a Western diet plus 3-6-9 capsules?
Probably yes. Western diets already contain excess omega-6. Adding more via capsules does not improve the ratio and may worsen it (Simopoulos, 2002).
Is NOW 3-6-9 suitable for vegetarians?
NOW Omega 3-6-9 contains fish oil, so it is not suitable for vegans. NOW also produces a plant-based variant, but it contains only ALA without EPA/DHA.
Is borage oil safe?
Generally yes, but borage oil can contain trace levels of pyrrolizidine alkaloids (PAs). Quality manufacturers like NOW use PA-free borage oil. Pregnant and breastfeeding women should still consult a doctor.
Should I switch to pure omega-3?
If your goal is heart health support, inflammation reduction, or improved athletic recovery, then yes. Pure omega-3 provides more EPA+DHA with fewer capsules.
Summary
NOW Omega 3-6-9 is an honest product, but it solves a problem most people do not have -- omega-6 and omega-9 deficiency. If your primary goal is omega-3 intake, a pure fish oil product delivers a better result with fewer capsules and at a lower cost per effective dose.
MaxFit carries both NOW Omega 3-6-9 and standalone omega-3 products. Browse all omega-3 products.
References
1. Mozaffarian, D. & Wu, J.H. (2011). Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events. Journal of the American College of Cardiology, 58(20), 2047-2067.
2. Simopoulos, A.P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy, 56(8), 365-379.
3. Calder, P.C. (2017). Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochemical Society Transactions, 45(5), 1105-1115.
4. EFSA Panel on Dietetic Products, Nutrition and Allergies (2010). Scientific Opinion on the substantiation of health claims related to EPA, DHA and maintenance of normal blood pressure. EFSA Journal, 8(10), 1796.
5. Brenna, J.T., Salem, N., Sinclair, A.J. & Cunnane, S.C. (2009). Alpha-linolenic acid supplementation and conversion to n-3 long-chain polyunsaturated fatty acids in humans. Prostaglandins, Leukotrienes and Essential Fatty Acids, 80(2-3), 85-91.
6. Sergeant, S., Rahbar, E. & Chilton, F.H. (2016). Gamma-linolenic acid, dihommo-gamma linolenic, eicosanoids and inflammatory processes. European Journal of Pharmacology, 785, 77-86.
See also:
