Which Omegas Does Your Body Produce? An Essential Guide

January 14, 2026 •

4 min read

Many people assume their body can produce all the fats it needs, but this is a common misconception. In reality, the human body cannot make certain types of omega fatty acids from scratch, meaning you must obtain them from your diet to ensure proper health and functioning.

Quick Summary

The body produces omega-9 fatty acids but cannot synthesize the essential omega-3 (ALA) and omega-6 (LA). These crucial fats must be sourced through diet or supplementation for overall health.

Key Points

Omega-3s are essential: Your body cannot create the fundamental omega-3 fatty acid, ALA, and must obtain it from your diet.
ALA conversion is inefficient: The conversion of plant-based ALA into the more beneficial EPA and DHA is inefficient, requiring direct dietary sources like fatty fish or algae for optimal levels.
Omega-6s are also essential: Like omega-3s, the primary omega-6 fatty acid, linoleic acid (LA), is essential and must be sourced through diet.
Omega-9s are non-essential: Your body has the ability to produce omega-9 fatty acids, such as oleic acid, meaning they are not considered essential nutrients.
Balance is crucial: The ratio of omega-6 to omega-3 is vital for health, and many modern diets have an imbalanced ratio that can contribute to inflammation.
Supplementation for omega-3s: Since most people get enough omega-6 and the body makes omega-9, focusing on an omega-3 supplement or increasing dietary sources is the most effective approach.

Essential Fatty Acids: What Your Body Needs from Your Diet

The distinction between essential and non-essential fatty acids is crucial to understanding which omegas your body produces. The term 'essential' simply means the body cannot synthesize them from other nutrients and must acquire them from food. Conversely, 'non-essential' fatty acids are those that your body is capable of producing on its own. While all serve vital roles, this difference fundamentally changes how you must approach your dietary intake.

The Essential Omega-3s Your Body Can't Make

The most common omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Your body's inability to synthesize ALA makes it a truly essential fatty acid. ALA is primarily found in plant sources, such as flaxseed, chia seeds, walnuts, and some vegetable oils.

While your body can convert some ALA into the longer-chain EPA and DHA, this process is notoriously inefficient. This is why marine-based sources, like fatty fish and algae, are so important for directly obtaining EPA and DHA, the forms most readily used by the body for functions related to brain and eye health.

Sources of Omega-3s

ALA: Flaxseed oil, chia seeds, walnuts, canola oil.
EPA and DHA: Fatty fish (salmon, mackerel, sardines), fish oil supplements, algal oil.

Understanding the Essential Omega-6s

Similar to omega-3s, omega-6 fatty acids contain an essential component that the human body cannot produce. The primary omega-6 that must be consumed through diet is linoleic acid (LA). From this dietary LA, the body can then produce other longer-chain omega-6 fatty acids, such as arachidonic acid (AA).

Modern Western diets often contain an abundance of omega-6s from sources like vegetable oils used in cooking and processed foods. While omega-6s are necessary, the balance between omega-6 and omega-3 is critically important. A disproportionately high intake of omega-6s can promote inflammation, potentially undermining the anti-inflammatory benefits of omega-3s.

Sources of Omega-6s

LA: Soybean oil, corn oil, sunflower oil, and nuts like almonds and cashews.

The Non-Essential Omega-9 Your Body Produces

Omega-9 fatty acids, most commonly oleic acid, are considered non-essential because your body can produce them endogenously. This means you do not strictly need to obtain them from your diet. However, consuming foods rich in omega-9s is still beneficial, as they can contribute to good heart health by replacing less healthy saturated fats.

Sources of Omega-9s

Olive oil
Avocado oil
Almonds
Cashews

The Importance of a Balanced Ratio

Achieving the right balance of omega-3 and omega-6 fatty acids is more critical for health than simply ensuring adequate intake of each individually. Many health professionals recommend reducing the consumption of omega-6-rich processed foods while increasing intake of omega-3s, particularly EPA and DHA, from sources like oily fish. This shift helps move the body toward a more balanced, anti-inflammatory state.

How Fatty Acids Function in the Body

Cell Membrane Structure: All three omegas are crucial components of the cell membranes that surround every cell in your body, affecting their fluidity and flexibility.
Hormone-like Signaling: Omega-3s and omega-6s are precursors to powerful signaling molecules called eicosanoids, which influence critical body functions including inflammation, immune response, and blood clotting.
Brain and Eye Health: DHA is particularly concentrated in the brain and retina, where it plays a vital role in proper neural and visual function.
Energy Source: Like other fats, omega fatty acids provide a source of energy for the body.
Cardiovascular Support: Omega-3s, especially EPA and DHA, have been shown to help lower blood pressure and triglyceride levels, reducing the risk of heart disease.

Comparison of Omega Fatty Acids


Feature	Omega-3	Omega-6	Omega-9
Body Production	Cannot synthesize essential components (ALA). Converts ALA to EPA/DHA inefficiently.	Cannot synthesize essential component (LA). Converts LA to AA.	Yes, body can produce from other fats.
Essential Status	Essential (ALA) and Conditionally Essential (EPA/DHA).	Essential (LA) and Conditionally Essential (AA).	Non-essential.
Chemical Type	Polyunsaturated.	Polyunsaturated.	Monounsaturated.
Primary Function	Anti-inflammatory, brain and eye health.	Energy, supports inflammatory response.	Heart health, energy source.
Common Sources	Fatty fish, flaxseed, walnuts, chia seeds.	Vegetable oils (soybean, corn), nuts, seeds.	Olive oil, avocados, almonds.

The takeaway: A balanced diet is key

It is clear that while your body can produce omega-9 fatty acids, it relies on your diet for the essential omega-3 and omega-6 fatty acids. The imbalance in the modern diet, which often contains an overabundance of omega-6s, can lead to negative health outcomes. Therefore, focusing on increasing your intake of omega-3s from sources like fatty fish or supplements, and being mindful of your omega-6 consumption, is the most effective strategy for ensuring you receive all the omegas you need for optimal health. Consult a healthcare professional before making any significant changes to your diet or adding supplements.

For more in-depth information on the functions and metabolism of essential fatty acids, the Linus Pauling Institute at Oregon State University provides detailed resources: Essential Fatty Acids | Linus Pauling Institute.

Frequently Asked Questions

The body cannot produce the essential omega-3 fatty acid, ALA, from scratch. While it can convert ALA from plants into the more active forms, EPA and DHA, this process is very inefficient, so direct dietary sources are necessary.

You must get the parent essential omega-3 fatty acid (ALA) and the parent omega-6 fatty acid (linoleic acid or LA) directly from your diet, as your body cannot synthesize them.

Essential fatty acids cannot be synthesized by the body and must be obtained through diet. Non-essential fatty acids, like omega-9, can be produced by the body, though dietary sources still offer health benefits.

All omega fatty acids play important roles, but omega-3s, especially the long-chain forms DHA and EPA, are often highlighted for their potent anti-inflammatory properties and benefits for heart and brain health.

Since your body can produce omega-9 fatty acids and they are common in many foods, supplements for omega-9 are generally not necessary. Focusing on a healthy diet with sources like olive oil is sufficient.

For essential omegas, good food sources include fatty fish like salmon and mackerel (EPA/DHA), flaxseeds and walnuts (ALA), and nuts and vegetable oils like soybean and sunflower (LA).

The ratio is important because these fatty acids have competing effects. The typical modern diet's high ratio of omega-6 to omega-3 can promote inflammation, whereas a balanced ratio supports a more anti-inflammatory state and overall health.