Omega-3 & Omega-6: Why the Ratio Matters

The Imbalance in the Western Diet

Omega-3 and omega-6 are both essential fatty acids. The body cannot produce them on its own and depends on dietary intake. Both serve important functions. However, the ratio between them is what truly matters.

The traditional human diet had an omega-6 to omega-3 ratio of roughly 1:1 to 4:1. In the modern Western diet, this ratio sits at 15:1 to 20:1 according to Simopoulos (2002). This massive excess of omega-6 fatty acids has been linked to various health problems in the research literature.

Why the Ratio Matters

Omega-6 fatty acids (primarily arachidonic acid) are precursors to pro-inflammatory signalling molecules. Omega-3 fatty acids (EPA and DHA) are precursors to anti-inflammatory signalling molecules. Both processes are important. Inflammation is part of the immune response. However, a persistent imbalance favouring omega-6 may promote chronic, low-grade inflammation.

Studies suggest that chronic inflammation is associated with various conditions:

• Cardiovascular disease
• Type 2 diabetes
• Autoimmune conditions
• Inflammatory joint diseases

A ratio of 2:1 to 4:1 (omega-6 to omega-3) is considered optimal in the research literature (Simopoulos, 2002).

Omega-3: The Three Key Forms

Form	Found in	Function
ALA (alpha-linolenic acid)	Flaxseed oil, chia seeds, walnuts, hemp oil	Plant-based precursor
EPA (eicosapentaenoic acid)	Fatty fish, algae oil	Inflammation regulation
DHA (docosahexaenoic acid)	Fatty fish, algae oil	Brain, nervous system, vision

The ALA Conversion

The body can convert ALA into EPA and DHA. However, the conversion rate is limited. Studies show that only about 5 to 10% of ALA is converted to EPA and less than 5% to DHA (Burdge & Calder, 2005). The rate is slightly higher in women, likely due to the influence of oestrogen.

This means that plant-based omega-3 sources are valuable but may not be sufficient on their own to meet EPA and DHA requirements. Algae oil can serve as a plant-based alternative to fish oil.

Which Oils Have a Good Ratio?

Oil	Omega-6 : Omega-3	Rating
Flaxseed oil	approx. 1:4	Very good (more omega-3 than omega-6)
Hemp oil	approx. 3:1	Good
Rapeseed/canola oil	approx. 2:1	Good
Olive oil	approx. 10:1	Neutral (low amounts of both)
Sunflower oil	approx. 120:1	Unfavourable
Corn oil	approx. 46:1	Unfavourable
Soybean oil	approx. 7:1	Moderate

Sunflower oil and corn oil are widely used in the Western diet. They are especially common in processed foods, ready meals and snacks. This is one of the main reasons for the unfavourable ratio.

Plant-Based Omega-3 Sources

Those looking to increase their omega-3 intake can turn to these ALA-rich foods:

• Flaxseeds / flaxseed oil: The richest plant-based ALA source (approx. 53% ALA)
• Chia seeds: Approx. 18% ALA, also high in fibre
• Hemp seeds / hemp oil: Good omega-6 to omega-3 ratio of 3:1
• Walnuts: Approx. 9% ALA, easy to incorporate as a snack
• Rapeseed/canola oil: A practical everyday alternative for cooking

Practical Tips for a Better Ratio

Choose Your Oils Wisely

Replace sunflower oil and corn oil with rapeseed oil, flaxseed oil or olive oil. Rapeseed oil or olive oil work well for frying. Use flaxseed oil only cold (e.g. in salads or with muesli).

Incorporate Seeds and Nuts

One tablespoon of ground flaxseeds in your muesli or yoghurt provides roughly 2.3 g of ALA. Walnuts as a snack or in salads are a simple addition.

Reduce Processed Foods

Ready meals, crisps, pastries and fast food often contain large amounts of sunflower oil or other omega-6-rich oils. Eating less of these improves the ratio automatically.

Get EPA and DHA Directly

Due to the limited ALA conversion, direct intake of EPA and DHA can be beneficial. Calder (2015) emphasises the importance of marine omega-3 for inflammation regulation. Two options:

• Fatty fish: Salmon, mackerel, sardines (2 to 3 servings per week)
• Algae oil: A plant-based alternative that provides EPA and DHA directly. Particularly suitable for vegetarian or vegan diets.

What Does the Research Say?

The comprehensive review by Simopoulos (2002) shows that a lower omega-6/omega-3 ratio has been associated with various positive effects. A ratio of 4:1 was associated with a 70% reduction in total mortality from cardiovascular disease in studies. A ratio of 2.5:1 was linked to reduced inflammatory markers in patients with rheumatoid arthritis.

Calder (2015) confirms in his review that marine omega-3 fatty acids (EPA and DHA) possess anti-inflammatory properties and may reduce the production of pro-inflammatory eicosanoids. The evidence suggests that increased intake of EPA and DHA can support inflammatory regulation in the body.

Conclusion

The omega-6 to omega-3 ratio in the Western diet has become significantly imbalanced. Small changes in oil selection, regular use of seeds and nuts, and direct intake of EPA and DHA can improve the ratio. The goal is not to avoid omega-6. Both fatty acids are essential. The aim is a balanced ratio that the body can utilise optimally.

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Sources:

• Simopoulos AP (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy, 56(8), 365-379.
• Calder PC (2015). Marine omega-3 fatty acids and inflammatory processes: Effects, mechanisms and clinical relevance. Biochimica et Biophysica Acta, 1851(4), 469-484.
• Burdge GC & Calder PC (2005). Conversion of alpha-linolenic acid to longer-chain polyunsaturated fatty acids in human adults. Reproduction Nutrition Development, 45(5), 581-597.