An important part of any diet, omega fatty acids are a vital energy source found in foods like oily fish (such as salmon), nuts, seeds, and vegetable oils (for example, olive and canola).
Looking for the best omega-3-6-9 complex supplements? Here, we will explore the benefits of combining omegas, and our recommended products at Meaghers Pharmacy.
Click on the links below to jump to that section:
- Understanding the Different Omega Fatty Acids
- Omega-3
- Omega-6
- Omega-9
- What’s the Difference?
- Why Should You Consider an Omega Complex? Key Benefits
Browse the main advantages of taking an omega-3-6-9 complex.
- Our Top Picks for the Best Omega 3-6-9 Supplements
- Skin Omegas+ - Advanced Nutrition Programme
- Eskimo Brain 3.6.9 Omega Fish Oils
- Pharma Nord BioActive Omega 7
- Are There Any Health Concerns to Consider?
Discover which lifestyles and ages may benefit from omega complex supplements.
Read common queries on omega supplements.
Understanding the Different Omega Fatty Acids
Omega fatty acids are types of unsaturated fats that play an important role in overall health, and are defined by their chemical structure. Some are essential, which must be obtained through diet, while others are made naturally by the body.
Omega-3
Known for supporting the heart, brain, and eyes, omega-3 fatty acids are essential as the body cannot naturally produce them.
Types of omega-3:
- EPA – mainly from marine sources
- DHA – marine source, and is crucial for brain and eye function
- ALA – found in plant foods
Main sources:
- Oily fish – like salmon, sardines, mackerel
- Flaxseed and chia seeds
- Algae - for vegetarians or vegans
When comparing supplements, look at the mg of EPA and DHA, as these two components are crucial to enjoying the complete benefits of omega-3.
Our Top Omega-3 Supplement: Revive Active Omega
- 1,362mg of Omega-3 Fish Oil (per two capsules)
- 756mg EPA
- 504mg DHA
- Unique plant-based enteric shell
- Supports brain, vision, and heart health
- Suitable for pregnant women, and contributes to the brain and eye development of the foetus
Key Features:
For more information, read our expert guide to choosing the best omega-3 supplements here.
Omega-6
Also classed as essential, omega-6 fatty acids may offer targeted benefits for skin and hormonal balance, and must be consumed. This essential fatty acid contributes to growth, repair, and immune functions, working well with omega-3.
Type of omega-6:
- LA – common dietary form
- GLA – found in plant oils
Main sources:
- Nuts and seeds
- Vegetable and seed oils
Omega-9
On the other hand, omega-9 fatty acids are non-essential, and can be produced within the body’s cells. But, this does not mean that they should be ignored. They still provide key benefits, such as support for the heart and cholesterol.
Type of omega-6:
- Oleic acid – can be produced by the body, and is the most common form of omega-9
Food sources:
- Olive oil
- Avocados and avocado oils
- Nuts and nut oils
What’s the Difference?
Although they all belong to the same family, each omega group plays a distinct role:
- Omega-3: essential, anti-inflammatory, often lacking in modern diets
- Omega-6: necessary and common in food; contributes to skin health and hormonal balance
- Omega-9: non-essential, supports heart health and healthy cholesterol
Balance is key – omega-6 is often high and present in many Western diets, compared to omega-3, which is often lacking. A high-quality omega complex is a perfect solution to ensure these essential fatty acids are absorbed by the body for a stabilised intake.
Why Should You Consider an Omega Complex? Key Benefits
Wondering if an omega complex is right for you? If your diet doesn't regularly include sources of all three fatty acids, a high-quality supplement can be a fantastic way to fill the gaps.
An omega-3-6-9 complex combines all three key omegas in one convenient dose, helping you manage your daily intake and reap the comprehensive health benefits.
Let’s explore some of the benefits you can expect from an omega complex supplement:
- Supporting normal blood pressure: EPA and DHA (omega-3 fatty acids) help maintain healthy blood pressure and overall cardiovascular function
- Maintaining healthy brain function and memory: DHA contributes to normal brain function
- Promoting good eye health and vision: DHA plays a crucial role in visual development
- Promoting hydrated, healthy skin: omega-6 (GLA) and omega-3 support the skin barrier, improving hydration and elasticity
- Supporting a positive mood and emotional balance: helps support psychological wellbeing and maintain a stable mood
- Promoting bone health (especially with added vitamin D): helps support bone density and long-term skeletal health
- Enhancing overall vitality: supports energy levels and promotes a sense of total-body wellbeing
Our Top Picks for the Best Omega 3-6-9 Supplements
At Meaghers, we understand the importance of maintaining a healthy and balanced lifestyle. That’s why we stock the best omega-3-6-9 complexes that combine the benefits of all key essential (and non-essential) fatty acids.
Here are our top picks for the best omega complex supplements:
1) Skin Omegas+ by Advanced Nutrition Programme
If your primary goal is improving skin health, Skin Omegas+ by Advanced Nutrition Programme is an exceptional choice. This omega complex is specifically formulated to nourish dry, dehydrated skin from the inside out, combining omega-3 from sustainably sourced fish oils, vitamin A, and omega-6 fatty acids for a glowing formula.
Cost: €41.00 (60 capsules)
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2) Eskimo Brain 3.6.9 Omega Fish Oils
For those looking for a tried-and-tested omega complex with a focus on brain health, Eskimo Brain 3.6.9 is a standout product. This high-quality fish oil supplement provides a stable, effective source of omega-3, -6, and -9 fatty acids, making it a favourite among those seeking cognitive support. It's an excellent choice for 2025 and beyond.
The formula is rich in the essential fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), derived from oily fish. These components are vital for maintaining optimal brain function, memory, and concentration. The addition of omega-6 and omega-9 fatty acids ensures a well-rounded approach to your fatty acid intake.
- Comprises over 90% of omega-3 fatty acids for helping cognitive development, memory, mood, and concentration
- Made from reliable, sustainable fishing sources with a Friend of the Sea Certification
- Contains omega-3, 6 and 9 with vitamins D and E, and Coenzyme Q10
Key Features:
3) Pharma Nord BioActive Omega 7
While our focus has been on 3, 6, and 9, it's worth mentioning another beneficial fatty acid: omega-7. Pharma Nord's BioActive Omega 7 is a unique supplement derived from sea buckthorn oil, perfect for supporting the health of the skin and mucous membranes, such as those in the eyes, mouth, and digestive tract.
What makes a good supplement often comes down to the quality and source of its ingredients. Pharma Nord uses a standardised extract of sea buckthorn oil to ensure a consistent and effective dose of omega-7, as well as omega-3, 6 and 9 for a well-balanced formula.
- Contains SBA24® sea buckthorn oil — a high-quality extract derived from both the berries (pulp) and seeds of the sea-buckthorn plant
- Rich in multiple omega fatty acids — not just omega-7, but also omega-3, omega-6 and omega-9, providing a broad spectrum of beneficial fats
- Contains natural antioxidants and micronutrients — includes vitamins A and vitamin E
- Supports mucous membranes and hydration — commonly used to help alleviate dryness in the eyes, mouth, and intimate areas
- Support skin hydration, skin barrier, and overall skin health
Key Features:
Are There Any Health Concerns to Consider?
While omega supplements are generally safe and beneficial, there are a few health concerns to be aware of. As with any supplement, it's wise to consider your individual health status. Fatty acids play important roles, but high doses can interact with certain medications or affect existing medical conditions.
Before starting any new supplement, it's always best to seek medical advice from your doctor or pharmacist. They can help you determine the right dosage and ensure there are no potential side effects or conflicts with your current health plan. Let's look at a couple of specific situations.
Pregnancy & Menopause
During life stages like pregnancy and menopause, your nutritional needs change, and omega fatty acids can have a significant beneficial effect.
For pregnancy, DHA is crucial for the baby's brain and eye development. However, it's vital to choose a supplement specifically formulated for pregnancy and free of high levels of vitamin A.
During menopause, omega-3 food supplements can help manage symptoms such as dry skin and joint discomfort. Adding vitamin E can provide extra antioxidant support. While generally safe, possible side effects of omega 3-6-9 complexes can include digestive upset or a fishy aftertaste.
Choosing Omega 3-6-9 for Children and Adults
Choosing the right omega supplement depends on age and individual needs. For adults, the focus is often on meeting a daily intake that supports heart, brain, and joint health, especially if their diet lacks regular portions of oily fish.
For children, omega-3s, particularly DHA, are vital for brain development. Children's supplements are available in lower doses and often come in chewable or liquid forms with pleasant flavours. Always follow the dosage instructions on the packaging and store supplements out of the reach of young children.
Suggested Product for Kids: Eskimo Kids Omega Complex
Frequently Asked Questions
How long should I take omega-3-6-9 supplements to notice results?
The timeframe for noticing health benefits from an omega complex can vary. With consistent daily intake, some people notice improvements within a few weeks, but it typically takes 6 weeks to 3 months to see significant results. For specific concerns, it's always a good idea to seek medical advice for a personalised timeline.
Can I get enough omega-3, 6, and 9 from food alone?
While it's possible to get omega fatty acids from food sources, achieving the ideal balance can be difficult. A typical diet is often high in omega-6 from vegetable oils and low in omega-3 from foods like portions of fish, flaxseed oil, and chia seeds. A supplement helps ensure you get the right ratio consistently.
Are there any side effects or precautions with omega-3-6-9 complexes?
Side effects are generally mild but can include a fishy aftertaste or digestive upset. High-quality fish oil supplements are purified to remove heavy metals. If you have medical conditions, especially blood-clotting disorders, or take medication, you should seek medical advice before starting, as high doses can have a blood-thinning effect.
