What’s Your Omega-6 to Omega-3 Ratio?

omega-6 to omega-3 ratio for optimal health

Omega-6 and omega-3 fatty acids

Omega-6 and omega-3 fatty acids are essential polyunsaturated fatty acids (PUFAs), which means we must consume them in the foods we eat for proper body function (1).

The main type of omega-6 fatty acid is linoleic acid (LA), which the body can use to create other omega-6 fatty acids, such as gamma-linolenic acid (GLA) (2).  This essential nutrient is required in the amount of 1-2 % of daily energy intake for important functions like normal growth and development, and nerve signaling (2) (5). 

The main types of omega-3 fatty acids are a-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) (3).  Omega-3s help stabilize and protect nerve and retinal (eye) tissue as an integral part of these cells’ phospholipid membranes, and provide anti-inflammatory properties (4). 

Foods containing omega-6 and omega-3 fatty acids

Omega-6-rich foods include vegetable oils, walnuts, hemp seeds, sunflower seeds, peanut butter, avocado oil, almonds, cashews, eggs, beef, chicken, pork, and farmed fish (6) (7).

Omega-3-rich foods include wild-caught cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines; nuts and seeds like flaxseed, chia, and walnuts; and cod liver oil (8).

Why the omega-6 to omega-3 ratio matters

Omega-6 and omega-3 fatty acids are precursors to signaling molecules (eicosanoids) involved in physiological processes, including inflammation (prostaglandins), immune responses (leukotrienes), pain perception, and cell growth (9).

Generally, omega-6 fatty acids produce proinflammatory eicosanoids, while omega-3 fatty acids produce anti-inflammatory signaling molecules, both of which are important for normal body function (9).

These polyunsaturated fatty acids (omega-6s and omega-3s) compete for enzyme binding sites in the body, which can lead to inflammatory conditions, like metabolic syndrome, autoimmune conditions, and cardiovascular disease, when pro-inflammatory omega-6s are consumed in excess (10) (11) (12).

Research shows that an omega-6 to omega-3 ratio of less than 5:1 can help maintain optimal health (10).

However, most Americans consume the Standard American Diet today, resulting in an omega-6 to omega-3 ratio intake of about 20:1 (10) (11).

Optimizing your omega-6 to omega-3 ratio

Modifications to the daily diet that reduce foods high in omega-6s and increase foods high in omega-3s can be an effective strategy to optimize your ratio (10).

First, reduce or eliminate your intake of seed and vegetable oils, including soy, canola, corn, cottonseed, safflower, sunflower, rice bran, and grapeseed oils, as well as highly processed foods that contain these oils.

Then, increase your intake of foods high in omega-3 fatty acids, including cod liver and krill oils, oily fish such as wild-caught salmon, mackerel, herring, and sardines, as well as walnuts, flaxseeds, chia seeds, and hemp seeds.