Understanding the Omega-3 to Omega-6 Ratio and Why It Matters

As a GP, one of our goals is to help you make informed choices about your diet and lifestyle to support long-term health. One increasingly talked about aspect of nutrition is the balance between two types of essential fats: omega-3 and omega-6 fatty acids.

You may have heard of these fats before, often in the context of fish oils or plant-based oil supplements, but it’s important to understand what they each do and why an Omega-3 to Omega-6 ratio test may be beneficial.

What are Omega-3 and Omega-6 fatty acids?

Both omega-3 and omega-6 are types of polyunsaturated fatty acids (PUFAs). They are called essential fats, meaning our bodies can’t produce them and therefore we need to get them from our diet.

Omega-3 fatty acids:

These are known for their anti-inflammatory effects and have been widely studied for their health benefits. There are three main types:

• ALA (alpha-linolenic acid) – found in flaxseeds, chia seeds, and walnuts
• EPA (eicosapentaenoic acid) – found in oily fish like salmon, sardines, and mackerel
• DHA (docosahexaenoic acid) – also found in oily fish, crucial for brain and eye health

Omega-6 fatty acids:

These fats also play a crucial role in the body, particularly in growth, immune function, and repair. The primary omega-6 fat is:

• LA (linoleic acid) – found in vegetable oils like sunflower, corn and soybean

When balanced properly, both omega-3 and omega-6 support a range of vital bodily functions.

Why does the Omega-3 to Omega-6 ratio matter?

Although both fats are essential, problems arise when we consume too much omega-6 and not enough omega-3.

Modern Western diets tend to be very high in omega-6. This is largely due to the widespread use of vegetable oils and processed foods. Processed foods are low in omega-3. For people who don’t eat fish regularly, their Omega-3 levels are often low.

When we do these blood tests, the result of the majority of our patients is a ratio that’s heavily skewed—often 16:1 or higher in favour of omega-6. The ideal ratio is thought to be somewhere between 1:1 and 4:1.

This imbalance may contribute to chronic inflammation, which is a known factor in many long-term health conditions, including:

• Heart disease
• Type 2 diabetes
• Arthritis
• Depression and mood disorders
• Autoimmune diseases

The benefits of doing this test and trying to restore balance are therefore clear and may help reduce your risk of chronic illness.

How to improve your Omega-3 to Omega-6 ratio?

Here are some practical steps you can take:

Increase your intake of omega-3-rich foods

• Eat oily fish (e.g. salmon, mackerel, sardines) 2–3 times per week
• Add flaxseeds, chia seeds, walnuts, and seaweed to your diet
• Consider a high-quality fish oil or algal oil supplement (especially if you are vegetarian or vegan)

Reduce omega-6-heavy processed foods

• Limit vegetable oils like corn, sunflower, and soybean oil
• Cut down on fried foods, snacks, and takeaways
• Check labels on processed foods for hidden vegetable oils

 Choose healthier cooking oils

• Opt for olive oil or avocado oil instead of sunflower or vegetable oils

In conclusion

Omega-3 and omega-6 fats are both essential for good health, but like many things in life, balance is key. By reducing excessive omega-6 intake and increasing omega-3 sources in your diet, you can help support your body’s natural anti-inflammatory processes.

Book a consultation

If you’re unsure whether you’re getting the right balance, or if you’re considering supplements, feel free to book a consultation. Together, we can look at your diet and consider the omega-3:6 blood test.

To book an appointment, call us on 0207 245 9333 or book online today.

References:

1. Zhang, Y. et al. Higher ratio of plasma omega‑6/omega‑3 fatty acids is associated with greater risk of all‑cause, cancer, and cardiovascular mortality: A population‑based cohort study in UK Biobank. eLife.
2. Simopoulos, A.P. The Importance of the Omega‑6/Omega‑3 Fatty Acid Ratio in Cardiovascular Disease and Other Chronic Diseases. (2008)
3. “Does omega‑3 supplementation improve the inflammatory profile of patients with heart failure? A systematic review and meta‑analysis.”
4. “Effect of omega‑3 fatty acid supplementation on markers of inflammation and endothelial function in patients with chronic heart disease: A systematic review and meta‑analysis.”