Omega-3 vs. Omega-6: Finding the Right Balance for Your Health

Dr. Rachel Sharp, D.C.
Jan 21, 2015
2 min read

Omega fatty acids are essential fats, meaning your body cannot produce them on its own — you must get them from food. While both omega-3 and omega-6 fatty acids are important for health, the balance between them is what truly matters. Unfortunately, the modern American diet has shifted heavily toward omega-6 intake, fueling inflammation and increasing the risk of chronic disease.

Why the Ratio Matters

Historically, humans evolved eating a diet with an omega-6 to omega-3 ratio close to 1:1. Today, the average Western diet ratio is 15–20:1, with far more omega-6 than omega-3 [1].

Excess omega-6: Promotes inflammation and has been linked to heart disease, cancer, autoimmune conditions, and asthma.
Adequate omega-3: Helps reduce inflammation, supports brain function, and protects against chronic illness.

Research shows that improving this ratio can have powerful effects:

A ratio of 4:1 is linked to a 70% decrease in total mortality from cardiovascular disease.
A ratio of 2–3:1 can suppress inflammation in conditions like rheumatoid arthritis.
Higher omega-3 intake is also linked to lower risk of breast and colorectal cancers [1].

Where Do We Get These Fats?

Omega-6 sources: Corn, soybean, safflower, and sunflower oils (common in processed foods); grain-fed meats.
Omega-3 sources: Fatty fish (salmon, mackerel, tuna), flaxseeds, chia seeds, walnuts, grass-fed meats, and omega-3 enriched eggs.

The problem arises because modern diets rely heavily on processed foods and grain-fed meats, both loaded with omega-6, while being deficient in omega-3.

How to Improve Your Ratio

Choose grass-fed over grain-fed meats when possible.
Add two servings of fatty fish per week.
Include plant-based omega-3s like flax, chia, and walnuts in your daily meals.
Reduce processed foods made with vegetable oils high in omega-6.
Consider an omega-3 supplement (fish oil or algae oil), especially if your diet is low in seafood.

Healthier Alternatives to Balance Omega Fats

Swap corn or soybean oil with olive oil or avocado oil.
Replace processed snacks with a handful of walnuts or almonds.
Add ground flax or chia seeds to smoothies, yogurt, or oatmeal.
Grill salmon or mackerel instead of red meat once or twice a week.

✅ Wellness Tips

Aim for an omega-6 to omega-3 ratio closer to 4:1 or lower
Prioritize fatty fish and plant-based omega-3s
Limit vegetable oils and processed foods
Think “balance,” not elimination

The Takeaway

Omega-6 and omega-3 fatty acids are both necessary, but the right balance is crucial. By reducing omega-6 heavy foods and increasing omega-3 intake, you can lower inflammation, support cardiovascular and brain health, and protect against chronic disease. Small, intentional swaps in your diet can make a big difference.

References

Simopoulos AP. The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Exp Biol Med (Maywood). 2008;233(6):674–688. https://doi.org/10.3181/0711-MR-311