If you’ve never heard of omega-9 fatty acids or are not familiar with their health benefits for women, we’re about to change that for you. So grab a cup of hot tea and take a few minutes to catch up.

What are omega-9 fatty acids?

Omega-9 fatty acids are part of a group of monounsaturated fats that are usually present in animal, vegetable, and nut fats, and oils. Unlike omega-3 and omega-6 fatty acids, omega-9s are not essential because they can be produced by the body from unsaturated fat.

Read about what you need to know about different types of omega fatty acids

Although there are technically eight omega-9 fatty acids, the two most important and common ones are oleic acid (almonds, cashews, macadamia oil, olive oil, safflower oil, avocadoes) and erucic acid (in mustard seed and rapeseed), with oleic acid being more prevalent.  

How omega-9 fatty acids can benefit women’s health

Omega-9 fatty acid supplements may be helpful in a wide range of health challenges facing women, especially in the menopause and postmenopause years.

Heart health: The rising risk of heart disease among women age 50 and older as estrogen levels drop means more attention needs to focus on risk factors. Two of those risk factors are abnormal cholesterol levels and high blood pressure. A study published in Lipids reported that when monounsaturated fatty acids such as omega-9s replace saturated fatty acids in the diet, several heart benefits occur. The authors noted an improvement in bad (LDL) cholesterol, stabilization of good (HDL) cholesterol, and healthier blood pressure. 

Diabetes: The same study appearing in Lipids also showed that omega-9 fatty acids improved insulin resistance and helped regulate glucose levels. In another research effort, the use of omega-9 fatty acids was associated with an improvement in insulin sensitivity and reduction in inflammation.

Energy: Need an energy boost? Researchers evaluated the impact of a diet high in saturated fat with one low in saturated fat and high in omega-9 fatty acids among young adults. The study lasted three weeks. Those who consumed the high omega-9 diet showed an increase in physical activity when compared with those who consumed the saturated fat diet.

Moods: Mood swings and irritability are on the menopause symptom list, and omega-9s may be able to help. In a comparison study of a diet high in saturated fat compared with one low in saturated fat and high in omega-9 fatty acids, the participants in the omega-9 group showed less anger. The authors concluded that the ratio of saturated fat to omega-9 fat “appears to affect behavior.”

Read about 5 tips to help control mood swings

Overweight/obesity: Unwanted weight gain is one of the biggest complaints of women undergoing hormonal changes. One study of adults involved the participants consuming either a diet high in saturated fat or one high in omega-9 fatty acids for three weeks. Those in the omega-9 group had an increase in resting energy expenditure, which can help with weight loss. 

Inflammatory diseases: The list of inflammatory diseases that affect women is long, ranging from asthma and obesity to heart disease, Alzheimer’s disease, allergies, osteoarthritis, rheumatoid arthritis, inflammatory bowel disease, and more. An overview of the role of oleic acid found that it has a place in managing inflammatory diseases, while the authors of another study noted that “diets rich in oleic acid have beneficial effects in inflammatory-related diseases.” 

How to use omega-9 supplements

Although you can purchase omega-9 supplements, the fatty acids are best taken in combination: omega-3-6-7-9 formula. Oleic acid can be derived from a variety of sources, with organic macadamia nut oil being preferred. A typical dose is 400 mg daily, but consult your healthcare provider for the dose that best suits your needs. 

Bottom line

The omega-9 fatty acids are an often overlooked healthy fat that can provide some health benefits for women in menopause and postmenopause. The most common form is oleic acid, which is found in some vegetable and nuts oils.