Omega 3 vs Omega 6: Striking the Right Balance for Optimal Health
The Evolution of Our Fatty Acid Intake
For most of human history, our diets naturally contained a balanced ratio of omega-3 to omega-6 fatty acids. Our ancestors primarily consumed wild-caught fish, grass-fed meats, nuts, seeds, and seasonal plant foods, which provided a near 1:1 or 2:1 omega-6 to omega-3 ratio. However, the modern Western diet has drastically shifted, with the ratio now estimated at 15:1 or even higher. This imbalance is largely due to the prevalence of processed foods, vegetable oils (soybean, corn, sunflower), and grain-fed livestock, all of which heavily contribute to omega-6 consumption.
Why the Ratio Matters
Omega-3 and omega-6 fatty acids are both essential polyunsaturated fats, meaning our bodies cannot produce them—we must obtain them from our diet. While both are necessary for health, they serve opposing functions:
Omega-3s (EPA, DHA, ALA) are anti-inflammatory and critical for brain function, heart health, and joint support.
Omega-6s (linoleic acid, arachidonic acid) can be pro-inflammatory, especially when consumed in excess without sufficient omega-3s to balance them.
Inflammation is a natural immune response, but chronic inflammation—often driven by high omega-6 intake—contributes to conditions such as heart disease, arthritis, obesity, and neurodegenerative disorders. Maintaining a more balanced ratio (around 4:1 or lower) helps reduce chronic inflammation and supports overall well-being.
The Need for Omega-3 Supplementation Today
Due to modern agricultural and dietary shifts, obtaining enough omega-3s through food alone has become increasingly difficult. Even people eating whole foods often struggle to reach optimal levels, making supplementation a wise choice.
Best Sources of Omega-3
Depending on dietary preferences, there are different sources of omega-3s:
Carnivores & Omnivores:
Wild-caught fatty fish (salmon, sardines, mackerel, anchovies)
Grass-fed beef
Pastured eggs
Cod liver oil (high in both EPA/DHA and vitamin D)
Vegetarians:
Pastured eggs
Dairy from grass-fed sources
Algal oil (derived from marine algae, rich in DHA)
Vegans:
Algal oil (best source for EPA/DHA)
Chia seeds, flaxseeds, walnuts, hemp seeds (contain ALA, though conversion to EPA/DHA is limited)
How Much Omega-3 Should You Take?
Experts recommend a daily intake of:
500-1,000 mg EPA + DHA for general health
1,500-3,000 mg EPA + DHA for reducing inflammation and supporting brain, heart, and joint health
ALA: 2-3 grams per day for plant-based diets, though supplementation with algal oil is advised for sufficient EPA/DHA levels
Conclusion
Balancing omega-3 and omega-6 intake is a fundamental but often overlooked aspect of modern nutrition. While omega-6 fatty acids are not inherently bad, their overabundance—without sufficient omega-3s to counterbalance—leads to chronic inflammation and associated health risks. By adjusting our diet, prioritizing whole food sources, and supplementing when necessary, we can reclaim a more ancestral, health-supportive fatty acid ratio for long-term vitality.