Omega-9s
What are Omega 9s?
Omega-9 fatty acids, while not technically termed “essential”, are beneficial fats frequently found in the Mediterranean diet. A diet high in omega-9s may reduce inflammation, promote brain health, and enhance mitochondrial function.
Omega-9 fatty acids (also denoted n-9 or w-9) are monounsaturated fatty acids with a single double bond, making them liquid at room temperature.
Two common types of omega-9 include:
Oleic Acid
Erucic Acid
Unlike the other omega fatty acids, omega-9 is not considered essential in the diet. This is because it can be made by the body from other food components including stearic and palmitic acid. [4]
Increasing consumption of unsaturated fats like high oleic oils can help reduce saturated fat consumption which is advised to be limited to 10% of daily calories. [5, 6]
The Mediterranean diet is known for being highest in monounsaturated fats, like omega-9 containing olive oil, compared to other fat sources.
The FDA (Food & Drug Administration) recognizes the high oleic acid content of olive oil in maintaining healthy cholesterol levels. [4]
Food Sources of Omega-9
See more on oils in the Oils note.
Olive oil
Sunflower oil
Cashew oil
Canola oil
Olives
Macadamia oil
Peanut butter
Other
Synthesis by the body
Recommended Intake
There is no established Adequate Intake for omega-9 fatty acids because they are not required from the diet (the body makes them). [6]
Deficiency
Deficiency of omega-9 is not common, but if deficiency occurs symptoms arise comparable to those of omega-6 or omega-3.
Omega-9 can be produced “de novo”, or newly created within the body when necessary to prevent deficiency.
Deficiencies can be prevented by increasing intake of oils such as olive oil, which is high in omega-9, or through supplementation.
A low mono-unsaturated (omega-9) to high saturated fat diet ratio is associated with risk of chronic diseases and neurological diseases. [4]
Toxicity
While there is no established Tolerable Upper Intake Level for omega-9 fatty acids, the dietary guidelines advise calories from fat to be between 20-35% of daily intake. [6]
Supplements
Omega-9 supplements are not as common or necessary as omega-3 and omega-6 supplements since omega-3s & -6s can’t be made in the body, and -9s can. However, you may see omega-9s listed on some omega complex supplements.
Examples
Note: All supplements are linked to Amazon for convenience, however, buying supplements on Amazon does not guarantee quality, as there are many “unverified resellers” selling nutrition supplements. To buy supplements that are verified to be sent directly to the consumer, you can create an account on the Autism Dietitian FullScript and search for the respective supplement under “Catalog”.
DISCLAIMER: Before starting any supplement or medication, always consult with your healthcare provider to ensure it is a good fit for your child. Dosage can vary based on age, weight, gender, and current diet.
Omega-9s & Autism in the Research
Mediterranean Diet
Various outcomes have been studied between maternal following of the Mediterranean diet, containing high omega-9, and offspring behaviors. As maternal diet adherence increased, social relatedness behaviors improved and scores of autism behaviors decreased. [2]
Inflammation
Oleic acid, omega-9, can directly enhance mitochondrial function which protects cells from inflammation. [4]
In an animal study, omega-9 regulated immune responses and reduced pro-inflammatory molecules during an infected state. [3]
Brain Health
The brain has one of the highest lipid contents in the body, fats including omega-9 play an important role in brain development. [4]
Omega-9 oleic acid creation within the central nervous system plays a role in neuron function and anti-inflammatory effects within the brain. [1]
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[1]Galán-Arriero I, Serrano-Muñoz D, Gómez-Soriano J, et al. The role of Omega-3 and Omega-9 fatty acids for the treatment of neuropathic pain after neurotrauma. Biochimica et Biophysica Acta (BBA) - Biomembranes. 2017;1859(9):1629-1635.
[2]House JS, Mendez M, Maguire RL, et al. Periconceptional maternal mediterranean diet is associated with favorable offspring behaviors and altered cpg methylation of imprinted genes. Front Cell Dev Biol. 2018;6:107.
[3]Medeiros-de-Moraes IM, Gonçalves-de-Albuquerque CF, Kurz ARM, et al. Omega-9 oleic acid, the main compound of olive oil, mitigates inflammation during experimental sepsis. Oxid Med Cell Longev. 2018;2018:6053492.
[4]Piccinin E, Cariello M, De Santis S, et al. Role of oleic acid in the gut-liver axis: from diet to the regulation of its synthesis via stearoyl-coa desaturase 1(Scd1). Nutrients. 2019;11(10).
[5]Raatz SK, Conrad Z, Jahns L, Belury MA, Picklo MJ. Modeled replacement of traditional soybean and canola oil with high-oleic varieties increases monounsaturated fatty acid and reduces both saturated fatty acid and polyunsaturated fatty acid intake in the US adult population. Am J Clin Nutr. 2018;108(3):594-602.
[6]U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans [Internet]. 8th ed. 2015 Dec
Authors
Sarah Reale, Dietetics Student
Brittyn Coleman, MS, RDN/LD, CLT
