Everything You Need to Know About Omega-5s

YOU'VE PROBABLY BEEN told to eat fish to get your omega-3s in. But did you know that your salmon steak is also loaded with omega-5s?

Omega-5s? There are more omegas? Yep—and if you've never heard of them before, you're not alone.

“While omega-5 fatty acids provide many similar health benefits as omega-3 fatty acids, we tend to hear less about them because they are more difficult to get from foods or through our diet,” says Rima Kleiner, a dietitian based in McLean, Virginia.

If you look closely, you might even find an omega-5 supplements in the vitamin aisle in your grocery store. Keep reading to learn all about omega-5s, its health benefits, and supplementation considerations.

What are omega-5s?

Like omega-3s, omega-5s are fatty acids. “Also known as punicic acid, omega-5 is a long chain polyunsaturated fatty acid found in certain seed oils like pomegranates,” says Michelle Routhenstein,R.D., a preventive cardiology dietitian based in New York City. Fatty acids help carry out several functions of the body, including influence cell and tissue metabolism, regulate hormone responses, and assist in cognitive function.

Jena Brown, R.D., of Victorem Performance Nutrition in Brenham, Texas, further explains that that this type of polyunsaturated fatty acid is a conjugated linolenic acid with three double bonds beginning at the fifth position from the methyl (or omega) end of the fatty acid.

What are the health benefits of omega-5s?

So far, the research on this nutrient has been preliminary looking at its effect on inflammation and cancer prevention, but there’s a big caveat: Most studies are conducted in mice, so you can’t exactly extrapolate conclusive benefits to humans, Routhenstein says.

That said, early findings are promising that omega-5s have similar health benefits to that of omega-3s, including anti-inflammatory and antioxidant properties, says Kleiner. Some of the health benefits of omega-5s include lowering inflammation that causes chronic diseases (like heart disease, type 2 diabetes and certain cancers), supporting brain and skin health, and improving HDL cholesterol and insulin sensitivity. Again, the majority of these studies on diet-induced obesity and insulin resistance are animal studies.

Omega-5's have gained some attention for their therapeutic potential. They've been more recently researched for their effects on cognitive and brain health, including its use in preventing certain neurological disorders.

“Neurodegenerative diseases affect millions of people worldwide. Punicic acid's anti-oxidative and anti-inflammatory effects are being explored for the prevention and treatment of neurodegenerative diseases, however, there are challenges to overcome before its use for therapeutic use, such as the body's slow ability to absorb and use it," Brown says.

What are food sources of omega-5s?

We likely hear less about omega-5 fatty acids is because they are more difficult to obtain from your diet than omega-3 fatty acids. “We can get omega-3s from several foods—particularly fatty fish like salmon, tuna and sardines, shellfish like lobster, scallops and oyster and some plant foods like walnuts and flaxseed,” Kleiner says.

There are only a few known foods that contain omega-5 fatty acids, though. They include:

• salmon

• coconut oil

• pomegranates and pomegranate seed oil

You can probably skip fixating over getting certain amounts of omega-3s, omega-5s, and omega-6s in your diet, though, Kleiner says. Just work on maintaining a balanced, healthy diet where you eat foods in all colors of the rainbow.

“While it is important to understand that these polyunsaturated fats like omega-3s and omega-5s are essential and provide many health benefits, try not to get too focused on consuming specific nutrients,” says Kleiner. Instead, she encourages focusing on consuming a variety of nourishing and nutrient-rich foods rich in protein, fiber, and heart-healthy fats.

Should I take an omega-5 supplement?

No surprises here: omega-5 supplements are typically made from pomegranate seed oil. So much so that the word 'pomegranate' may even be part of the product’s title. “Omega-5 supplements are often combined with polyphenol extracts from pomegranates or other blends,” says Brown.

Since the health benefits of omega-5s haven't been proven, you can probably save your money on these products. If you're itching to try it, you should always consult with your doctor or dietitian before taking a new supplement. “An optimal dosage for health benefits has not been established, and more research is needed for safety and effectiveness,” says Brown.

What are the risks of taking an omega-5 supplement?

Just to make it clear: “Caution should be taken in recommending omega-5 supplementation, as the preliminary findings are found in rats and mice, and not human trials,” says Routhenstein. Thus, we don’t have definitive findings on its effects—which could pose potential harm, especially in those with certain medical conditions or taking certain medications.

Bottom line: Skip buying the pomegranate oil supplement and save the cash until science says otherwise.

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