Omega 3-5-6-7-9 Explained: Why Your Body Needs All Five Fatty Acids

A science-backed guide to plant-based multi-omega nutrition and why balanced fatty acids matter more than most people realise.

You've Been Doing the Right Thing

You added omega-3 to your routine.

You've heard it supports heart health, brain function, and skin. And that's true- omega-3 is one of the most important nutrients your body needs.

But here's what most omega-3 conversations leave out.

Your body doesn't run on a single fatty acid. It runs on a whole family of them- omega 3, 5, 6, 7, and 9. And many people, even those taking omega-3 every day, are still missing several important members of that family.

Think of omega-3 like one instrument in an orchestra. On its own, it sounds great. But a full orchestra creates something richer.

This guide breaks down what omega balance actually means, what each fatty acid does differently, and how plant-based oils can help restore the balance modern diets quietly disrupted.

What Are Omega 3-5-6-7-9?

Omega 3, 5, 6, 7, and 9 are different types of fatty acids that support various systems in the body.

Omega	Primary Role in the Body
Omega-3	Supports heart and brain health
Omega-5	Provides antioxidant and metabolic support
Omega-6(GLA)	Supports skin barrier and hormonal balance
Omega-7	Supports mucosal tissues and skin hydration
Omega-9	Supports cholesterol and lipid balance

 

Together, they create a balanced fatty-acid profile supporting multiple systems at once, not just one.

This Guide Is for You If…

• You've been taking omega-3 but still experience dry skin or energy dips
• You're vegetarian or vegan and wonder if your fatty acid intake has gaps
• You want a plant-based alternative to fish oil
• You want better skin, metabolic balance, or hormonal support
• You hear "healthy fats" often but aren't sure what that actually means in practice

The Omega Gap in Modern Indian Diets

Over the past few decades, the way Indians eat has changed significantly and not always in ways we notice.

Traditional Indian diets, rich in mustard oil, flaxseed, and diverse whole foods, naturally contained a more balanced mix of fatty acids. But modern cooking oils, increased processed food consumption, and reduced dietary diversity have quietly shifted that balance.

Research shows that most people today have very low omega-3 intake but significantly elevated omega-6 intake, largely driven by refined vegetable oils.

Typical Fatty Acid Balance: Then vs Now

 

Diet Pattern	Omega-6: Omega-3 Ratio	What It Means
Traditional diets	1:1 – 5:1	Balanced inflammatory response
Modern diets	10:1 – 20:1	Higher inflammatory signalling

 

Over time, this imbalance can influence inflammation, metabolism, cardiovascular health, and skin function. The omega gap isn't about eating poorly; it's about how modern food changed the balance our bodies evolved to maintain.

Why Omega-3 Supplements Alone Are Not Enough

Omega-3 is essential, meaning the body cannot make it on its own. Omega-6 is also essential. But other fatty acids, omega-5, omega-7, and omega-9, support important biological processes too, and most omega supplements simply don't include them.

Different Omegas, Different Functions

 

Omega	Common Source	Key Benefit
Omega-3	Flaxseed	Heart & brain health
Omega-5	Pomegranate seed	Antioxidant & metabolic support
Omega-6 (GLA)	Borage oil	Skin barrier & hormonal balance
Omega-7	Sea buckthorn	Skin & mucosal health
Omega-9	Olive oil	Supports cholesterol and lipid balance

 

When you focus only on omega-3, you're supporting one part of the system. The full picture takes all five.

The Full Omega Family: What Each One Does

Here's a closer look at how each fatty acid contributes and the plant sources used in Let's Supp Vegan Multi-Omega 3-5-6-7-9.

Omega Sources in the Formula

 

Omega	Plant Source	Extraction Method	Primary Benefit
Omega-3	Flaxseed Oil	Cold-pressed	Heart & brain support
Omega-5	Pomegranate Seed Oil	Cold-pressed	Antioxidant & metabolic support
Omega-6 (GLA)	Borage Oil	Cold-pressed	Skin barrier & hormonal balance
Omega-7	Sea Buckthorn Oil	Supercritical CO₂	Skin vitality & mucosal support
Omega-9	Olive oil	Cold-pressed	Supports cholesterol and lipid balance

 

In short: 5 plant oils. 5 different roles. 1 daily capsule.

Three Ingredients Worth Knowing More About

Sea Buckthorn Oil -Why the Capsule Looks Red

The reddish tint you'll notice in the softgel comes naturally from Sea Buckthorn oil, which is rich in carotenoids and omega-7. It's extracted using Supercritical CO₂ extraction - a clean, solvent-free method that preserves the oil's full nutrient profile without any chemical processing.

Pomegranate Seed Oil -A Rare Plant Omega

Pomegranate seed oil contains punicic acid (omega-5), a rare fatty acid studied for its antioxidant and metabolic benefits. Very few omega supplements on the market include it.

Borage Oil and GLA

GLA (gamma-linolenic acid) from borage oil is very different from the standard omega-6 found in refined cooking oils. It has been studied for supporting skin hydration and hormonal balance rather than promoting inflammatory signalling.

What Makes This Supplement Different

 

Feature	Why It Matters
VegeSoftgels® capsule	Fully plant-based, gelatin-free
1000 mg active oils	Effective dose in one capsule
CO₂ extraction (Sea Buckthorn)	Solvent-free purity
Cold-pressed oils	Nutrients preserved, not degraded
Third-party tested	Verified safety and quality

 

Fish Oil vs Vegan Multi-Omega: What's the Difference?

The Let's Supp Vegan Multi-Omega isn't just for vegans. Many non-vegetarians choose it specifically for broader omega coverage.

 

	Fish Oil	Vegan Multi-Omega
Omegas covered	Mostly omega-3	Omega 3, 5, 6, 7 & 9
Aftertaste	Fishy aftertaste common	No fishy burps or taste
Source	Marine	100% plant-based oils
Coverage	One fatty acid focus	Full-spectrum fatty acid support

 

The goal isn’t simply to go vegan- it’s to support complete omega balance.

What to Expect, and When

Fatty acids work at a cellular level. They literally become part of your cell membranes over time, which means results are real, but gradual. This is not a shortcut. It’s foundational support.

Science says: Omega-3 fatty acids typically take 4–8 weeks to meaningfully incorporate into cell membranes, where they influence inflammation, brain signalling, and cardiovascular function. Consistent daily intake over 8–12 weeks is where most studies observe systemic benefits. (Shahidi & Ambigaipalan, Annual Review of Food Science & Technology, 2018)

Here’s what many people notice with consistent use over 8–12 weeks:

• Skin feels more comfortable, hydrated, and less reactive- especially notable with omega-6 GLA and omega-7
• Joints feel lighter, especially after exercise or a long day
• Energy steadier throughout the day, fewer afternoon dips
• Mood and focus feel more balanced
• Hormonal symptoms feel more manageable (particularly for women - linked to GLA and punicic acid research)
• Digestion and gut comfort improve over time- omega-7 supports mucosal membranes

 

Timeframe	What People May Notice
4–6 weeks	Improved skin hydration, steadier energy
6–8 weeks	Better joint comfort
8–12 weeks	Broader systemic benefits

 

No overnight transformation. No dramatic before-and-after. Just your body running better because it’s getting the complete fatty acid support it was designed to work with.

How to Take It

Take one softgel daily after a meal. Fat-soluble nutrients absorb significantly better with food, so don't take it on an empty stomach.

Ready for the Full Picture?

• Five plant-based omegas in one capsule
• 1000 mg of active, cold-pressed oils
• CO₂-extracted Sea Buckthorn for clean, solvent-free purity
• Fully vegan VegeSoftgels®
• Third-party tested

→ Shop Vegan Multi-Omega 3-5-6-7-9

Use code HELLOSUPP for ₹100 off your first order.

Disclaimer: This product is not intended to diagnose, treat, cure, or prevent any disease. If you are pregnant, lactating, or on medication, consult a healthcare professional before use. Individual results may vary.

Frequently Asked Questions

Is plant-based omega as effective as fish oil? 

Plant oils deliver fatty acids directly from their original natural sources. Flaxseed, pomegranate seed, borage, sea buckthorn, and olive oil each contain specific omegas in their natural form. While fish oil is primarily a source of omega-3, plant-based multi-omega supplements offer a broader fatty acid profile, including omega 5, 6, 7, and 9, which fish oil doesn't provide.

Why does the capsule look reddish?

The colour comes entirely from Sea Buckthorn oil, which is naturally rich in carotenoids and omega-7. No artificial colouring or additives are used. The reddish tint is a sign of the oil's natural pigment content.

What is the difference between omega-3, 5, 6, 7, and 9?

Each refers to a different fatty acid with a distinct chemical structure and a different role in the body. Omega-3 supports heart and brain function; omega-5 provides antioxidant support; omega-6 (GLA) supports skin and hormonal balance; omega-7 supports mucosal tissues and skin hydration; and omega-9 supports cholesterol and lipid metabolism.

Can non-vegetarians take this?

Yes. While the formula is fully vegan, many non-vegetarians choose it because it offers broader omega coverage than standard fish oil. It provides five fatty acids in one capsule, without any fishy aftertaste.

How long before I notice any changes?

Most people notice improvements in skin hydration and energy within 4–6 weeks of consistent daily use. Joint comfort often improves around the 6–8 week mark, with broader systemic benefits typically felt after 8–12 weeks. Results vary by individual.

Scientific References

1. Flaxseed oil health benefits review. European Journal of Medicine (Springer), July 2023.
2. Flaxseed supplementation and metabolic syndrome risk factors. ScienceDirect, April 2025.
3. Sea buckthorn oil and human health- fatty acids. PMC / NCBI, June 2019.
4. Pomegranate seed oil and PCOS outcomes- systematic review. PMC, October 2022.
5. Pomegranate seed oil effects on mild cognitive impairment. Journal of Alzheimer's Disease (SAGE), January 2024.
6. Borage oil consumption, skin parameters, and fatty acid metabolism in elderly. Elsevier, April 2000.
7. Sea buckthorn in cardiovascular disease prevention. Frontiers in Cardiovascular Medicine, October 2024.
8. Olive oil and cardiovascular disease, cancer, diabetes- meta-analysis. ScienceDirect, December 2022.
9. Simopoulos, A.P. Omega-6/omega-3 ratio and obesity risk. Nutrients, 8(3), 2016.
10. Shahidi, F. & Ambigaipalan, P. Omega-3 PUFAs and health benefits. Annual Review of Food Science & Technology, 2018.