Regarding health-boosting fatty acids, omega-3 has been the reigning champion for years – but there’s a new contender in town: omega-7. Dubbed the “lesser-known fatty acid,” omega-7 is rapidly gaining attention for its unique benefits, from promoting heart health to nourishing your skin.

So, how do these two stack up? In this article, I’ll break down omega 7 vs omega 3, explore their unique benefits, and help you decide which one to prioritize – or if both deserve a spot in your supplement routine.

Looking for even more health insights? Check out the Biohacking Blondie blog for expert tips on optimizing your wellness routine!

What Are Omega Fatty Acids?

Omega fatty acids are essential nutrients that play key roles in maintaining overall health. The body cannot produce these fats on its own, so we need to obtain them through our diet or supplements.

• Omega-3 Fatty Acids: Known as the “anti-inflammatory” fats, omega-3s support heart health, brain function, and joint mobility. They are found in fatty fish, flaxseeds, and walnuts.
• Omega-7 Fatty Acids: These “moisturizing” fats are rarer but just as valuable. They’re primarily found in sea buckthorn oil and macadamia nuts and are known for promoting skin health, heart function, and metabolic balance.

Key Differences Between Omega 7 and Omega 3

Let’s break it down into simple terms. Here’s how omega 7 vs omega 3 compares:

1. Source
   • Omega-3: Found in fatty fish (like salmon and mackerel), flaxseed, chia seeds, and walnuts.
   • Omega-7: Found in sea buckthorn, macadamia nuts, and avocados.
2. Main Benefit
   • Omega-3: Known for its strong anti-inflammatory properties, supporting heart and brain health.
   • Omega-7: Renowned for its skin hydration and metabolic support.
3. Anti-Inflammatory Power
   • Omega-3: Provides significant anti-inflammatory effects, reducing markers like C-reactive protein (CRP).
   • Omega-7: Offers moderate anti-inflammatory benefits, particularly for metabolic health.
4. Skin Benefits
   • Omega-3: Helps reduce dryness and improve the skin’s lipid barrier.
   • Omega-7: Boosts hydration, improves elasticity, and enhances overall skin texture.
5. Heart Health
   • Omega-3: Lowers triglycerides, reduces blood pressure, and improves arterial health.
   • Omega-7: Supports arterial flexibility and improves cholesterol balance (reducing LDL and increasing HDL).
6. Availability
   • Omega-3: Widely available in the diet and supplements.
   • Omega-7: Less commonly found in food but can be supplemented through sea buckthorn oil capsules or macadamia nuts.

By comparing omega 7 vs. omega 3, it’s clear that both have unique strengths. Whether you prioritize skin hydration, heart health, or inflammation reduction, you can tailor your intake based on your specific needs—or combine both for an all-around boost.

The Benefits of Omega-3 Fatty Acids

Omega-3 fatty acids are essential for everyone – especially women navigating the challenges of hormonal changes, perimenopause, or menopause. Here’s why they’re so crucial:

1.Heart Health

Omega-3s reduce triglycerides, lower blood pressure, and improve overall cardiovascular function. Studies show they can decrease the risk of heart disease by up to 30%.

2. Brain Function

DHA, a type of omega-3, makes up a significant portion of the brain and retina. It’s essential for memory, focus, and even mood regulation.

3. Joint and Bone Health

EPA and DHA reduce joint inflammation and improve bone density, making them great for maintaining mobility as we age.

4. Skin Health

Omega-3s improve the skin’s lipid barrier, helping to prevent dryness and reduce signs of aging.

Recommended Product:

Look for a high-quality fish oil supplement that is high in EPA and DHA, such as Nordic Naturals Ultimate Omega.

The Benefits of Omega-7 Fatty Acids

Omega-7 is emerging as a game-changer, especially in beauty and metabolic health. Here’s why it’s gaining attention:

1.Skin Hydration and Elasticity

Omega-7 locks in moisture, making it a popular ingredient in skincare and supplements. It supports skin elasticity and combats dryness and wrinkles.

2. Metabolic Regulation

Palmitoleic acid, the main omega-7, helps regulate blood sugar and reduce fat storage, potentially aiding weight management.

3. Heart Health

Omega-7 reduces bad cholesterol (LDL) while increasing good cholesterol (HDL), making it a powerful ally for heart health.

4. Anti-Inflammatory Properties

Although omega-7 isn’t as strong an anti-inflammatory as omega-3, it still offers benefits by reducing markers of inflammation in the body.

Recommended Product:

Try a pure sea buckthorn oil supplement for omega 7, like Sibu Omega-7 Pure – a fantastic source of omega-7 for glowing skin and metabolic health.

Should You Choose Omega-7 or Omega-3?

The answer depends on your health goals.

• Choose Omega-3 if you’re looking to support brain function, reduce joint pain, or prevent heart disease. It’s a must-have for anti-inflammatory benefits.
• Choose Omega-7 if you want to improve skin hydration, support metabolic health, or address cholesterol concerns.

Of course, combining both can provide a powerhouse of benefits. Adding both fatty acids to your routine creates a synergy that supports overall well-being from the inside out.

For more tips on creating a biohacked routine, head to the Biohacking Blondie blog for expert insights on nutrition and wellness.

How to Incorporate Omega Fatty Acids Into Your Diet

Adding omega fatty acids to your diet doesn’t have to be complicated. With a few strategic food choices and supplements, you can easily enjoy the benefits of both omega-3 and omega-7. Here’s how:

Omega-3 Sources and Tips

Food Sources:

• Fatty Fish: Salmon, mackerel, sardines, and tuna are among the richest sources of omega-3s. Aim for at least two servings of fatty fish per week.
• Plant-Based Options: Flaxseeds, chia seeds, hemp seeds, and walnuts are great alternatives for vegetarians and vegans. They contain alpha-linolenic acid (ALA), which the body converts (though inefficiently) into DHA and EPA.
• Seaweed and Algae: Algal oil is a fantastic source of DHA for those following plant-based diets.

Tips to Boost Absorption:

• Pair with Fats: Since omega-3 is fat-soluble, consuming it with healthy fats, like avocado or olive oil, enhances absorption.
• Avoid High Heat: Cooking fish at high temperatures can degrade omega-3 content. Opt for baking or steaming instead.
• Balance Your Omegas: Too much omega-6 (found in processed foods and vegetable oils) can compete with omega-3, so reduce omega-6 intake to maintain a healthy ratio.

Supplement Options:

• For a potent dose, consider supplements like fish oil capsules or algal oil. Look for brands that guarantee high DHA and EPA content and are free from contaminants.

Omega-7 Sources and Tips

Food Sources:

• Sea Buckthorn: The berries and oils derived from sea buckthorn are among the best natural sources of omega-7.
• Macadamia Nuts: Snack on a handful of macadamia nuts for a delicious way to boost omega-7 intake.
• Avocado: This creamy superfood not only provides omega-7 but also supports overall heart and skin health.

Tips to Boost Benefits:

• Pair with Antioxidants: Combining omega-7 foods with vitamin C-rich fruits like oranges or bell peppers can enhance their anti-inflammatory effects.
• Use in Skincare: For glowing skin, apply sea buckthorn oil directly or mix it with your moisturizer for an extra hydration boost.

Supplement Options:

• Sea buckthorn oil capsules are an easy way to get a concentrated dose of omega-7. Look for cold-pressed, organic products to ensure maximum potency and purity.

Pro Tip: Create a Balanced Plate

Combine omega-3 and omega-7-rich foods in a single meal for maximum benefits. For example:

• Breakfast: A smoothie with chia seeds, avocado, and a handful of macadamia nuts.
• Lunch: A salmon salad with a drizzle of sea buckthorn oil dressing.
• Snack: Walnuts paired with orange slices for a nutrient-packed pick-me-up.

Incorporating omega fatty acids doesn’t just support your overall health—it’s also a delicious way to enhance your meals. By making these simple adjustments, you can unlock the full potential of omega-3 and omega-7 fatty acids in your daily routine.

Final Thoughts: Omega 7 vs Omega 3

When it comes to omega 7 vs. omega 3, both are essential for supporting a healthy body and mind. Omega-3 is your go-to for inflammation and brain health, while omega-7 steps in for glowing skin and metabolic balance.

Why choose one when you can harness the power of both? Start incorporating these fatty acids into your diet or supplement routine today and feel the difference.

What is your next step? Explore more health tips and biohacking strategies on the Biohacking Blondie blog and start living your healthiest, most vibrant life!

Disclaimer: The products discussed in this article have not been evaluated by the Food and Drug Administration (FDA). These products are not intended to diagnose, treat, cure, or prevent any disease. The information provided is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Published by: Khy Talara