Fatty acids like omega 3 and omega 7 are a health enthusiast’s best friend. Both provide unique benefits, yet they work differently in the body. If you’re wondering which to pick, omega 7 vs omega 3, you’ve come to the right place! Here’s a friendly breakdown to help you understand their benefits, differences, and which one may be best for your specific health goals.
Omega 3: The Heart Hero and Brain Booster
Let’s start with the more famous sibling in the fatty acid family: omega 3. Omega 3 is an essential fatty acid, meaning your body can’t produce it on its own, so you have to get it through food or supplements. Omega 3s are known for their impressive list of health benefits, especially for heart and brain health.
Benefits of Omega 3
Omega 3 offers a range of benefits that can support many aspects of health:
Supports Heart Health: Omega 3s are a game-changer for heart health. Studies show they help reduce triglycerides, lower blood pressure, and may even reduce the risk of heart disease.
Boosts Brain Health: DHA, one of the primary types of omega 3, is a key structural component of the brain and retina. It supports cognitive function, memory, and even mood.
Reduces Inflammation: Omega 3 fatty acids have anti-inflammatory properties that benefit those with inflammatory conditions like arthritis and even help reduce general inflammation.
Common Sources of Omega 3
Omega 3 is typically found in foods such as:
Fatty Fish (salmon, sardines, mackerel)
Flaxseeds
Chia Seeds
Walnuts
When to Consider Omega 3
If you’re aiming for cardiovascular health, brain support, or anti-inflammatory effects, omega 3 might be your go-to. Biohackers often prioritize omega 3 for these specific benefits, particularly for its positive impact on cognitive function and longevity.
Omega 7: The Skin and Metabolism Supporter
Omega 7, or palmitoleic acid, is less well-known but packed with unique benefits, particularly for skin health, metabolic support, and fighting inflammation. Unlike omega 3, it isn’t “essential” since our bodies can produce small amounts, but adding it to your diet or supplement routine can deliver extra perks.
Benefits of Omega 7
The benefits of omega 7 are worth noting, especially for those interested in skin health and metabolic function:
Promotes Skin Health: Omega 7 helps maintain the integrity of skin cells, promoting a youthful glow, hydration, and elasticity. It’s often used in skincare supplements for its moisturizing effects.
Supports Metabolic Health: Omega 7 can support insulin sensitivity and lipid metabolism, making it beneficial for those interested in metabolic health. It also helps reduce the buildup of “bad” LDL cholesterol and supports “good” HDL cholesterol.
Anti-Inflammatory Benefits: Omega 7 has anti-inflammatory properties, making it helpful in reducing inflammation markers, though it operates slightly differently than omega 3 in this respect.
Common Sources of Omega 7
Omega 7 isn’t as widely available in foods as omega 3, but here are some great sources:
Sea Buckthorn Oil: Known for its high omega 7 content and skin-boosting benefits.
Macadamia Nuts: An easily accessible source of omega 7 that’s also delicious as a snack!
Avocados: Contain trace amounts of omega 7 alongside other beneficial fats.
When to Consider Omega 7
If your focus is on skin health, managing cholesterol levels, or supporting metabolic health, omega 7 could be a valuable addition to your wellness routine. Biohackers often appreciate omega 7 for its effects on skin vitality and for metabolic benefits that complement those of omega 3.
Omega 7 vs Omega 3: Key Differences
While both omega 3 and omega 7 are beneficial, they play different roles. Here’s a quick comparison to help you decide which one best suits your goals:
Factor | Omega 3 | Omega 7 |
Primary Benefits | Heart health, brain function, anti-inflammatory | Skin health, metabolic support, lipid balance |
Best Sources | Fatty fish, flaxseeds, chia seeds, walnuts | Sea buckthorn oil, macadamia nuts, avocados |
Body Production | Essential (body cannot produce) | Not essential, but beneficial when added |
Absorption Boosters | Combine with omega 9 or vitamin E | Pair with vitamin A for skin benefits |
Typical Use | Cardiovascular and cognitive support | Skin and metabolism support |
So, Omega 7 vs Omega 3: Which One Should You Choose?
Both omega 3 and omega 7 offer distinct benefits, and choosing one largely depends on your health goals. Let’s break it down even further:
For Heart and Brain Health: Omega 3 wins for cardiovascular support and brain function.
For Skin Health: Omega 7 is a strong choice for those wanting radiant, hydrated skin.
For Anti-Inflammatory Support: Omega 3 has broader anti-inflammatory effects but omega 7 also offers targeted anti-inflammatory benefits.
For Metabolism and Cholesterol: Omega 7 can complement omega 3 by supporting insulin sensitivity and HDL cholesterol levels.
Can You Take Omega 3 and Omega 7 Together?
Absolutely! Combining omega 3 and omega 7 can create a comprehensive approach to overall health. While omega 3 takes care of heart and brain health, omega 7 can support skin and metabolic health, giving you the best of both worlds.
Pairing Tips for Better Absorption
To maximize the effects of omega 3 and omega 7, try these biohacker-approved food pairings:
Omega | Best Food Sources | Pairing Suggestions for Absorption |
Omega 3 | Salmon, chia seeds | Pair with vitamin E-rich foods like almonds for absorption |
Omega 7 | Sea buckthorn, avocado | Pair with vitamin A sources, like carrots, for skin health |
Omega 7 vs Omega 3: Which Supplements to Try
If you prefer supplements, here are some high-quality options to consider:
Omega 3 Supplement: Look for a fish oil supplement high in EPA and DHA, such as Nordic Naturals Ultimate Omega.
Omega 7 Supplement: Try a pure sea buckthorn oil supplement for omega 7, like Sibu Omega-7 Pure.
Combo Supplement: If you want both, some supplements offer blends of omega 3, 6, 7, and 9 for a full spectrum approach.
Final Thoughts on Omega 7 vs Omega 3
When it comes to omega 7 vs omega 3, both have unique benefits, and each can play an important role in your health. Whether you’re focused on heart health, brain function, glowing skin, or metabolism, there’s an omega for every need. Consider adding both to your routine, as each offers complementary benefits that help support your body from the inside out.
The best part? You can get a variety of benefits by choosing the right foods and supplements that contain these valuable fatty acids. So go ahead and enjoy those macadamia nuts, drizzle sea buckthorn oil on your salad, or add a little wild-caught salmon to your dinner - you’re investing in a healthier you!
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