Striking a balance: how the ratio of omega-3 to omega-6 impacts inflammation and health

The trick is to consume the essential fatty acids in the right balance, because they compete along the same pathway of reactions in the body. If there are more omega-6 fatty acids present, then your body tends to produce more inflammatory compounds. While transient inflammatory processes are essential for many normal healthy functions in your body, the type of chronic inflammation that is associated with poor dietary and lifestyle choices can lead to cell damage and disease. If there are more omega-3 fatty acids available from your diet, then your body produces fewer inflammatory compounds from omega-6s and more essential eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) from the omega-3s. This shift toward increased omega-3 intake supports health in two ways: first, by helping to manage inflammation, and second, by nourishing the various tissues that rely on EPA and DHA.1,2,3,4,5,6

Breaking down the fats: sources of omega-3 & omega-6

It is quite easy to eat omega-6 fatty acids, which are present in abundance in seeds and seed oils, nuts and grains, whereas omega-3s are relatively scarce – found in oily fish and only a few plant foods, like flaxseeds and chia seeds, canola oil and walnuts. This is why dietary advice generally leans towards encouraging more omega-3 intake. Including sources like fatty fish, flaxseeds, and walnuts in your diet and potentially supplementing with omega-3s helps ensure you’re getting enough of these powerful fats.1,6

Focus on omega-3, not fear of omega-6

While increasing omega-3 intake relative to omega-6 intake is helpful, that doesn’t mean we have to avoid all omega-6 fatty acids – they aren’t all bad and can even be beneficial. Researchers are still unravelling exactly how omega-6s are involved in inflammation and it is clear that some omega-6s have anti-inflammatory effects, so increasing omega 6 consumption doesn’t always increase inflammation.1,3 A good example of this is gamma linoleic acid (GLA), an omega-6 that actually has anti-inflammatory effects in the body at a cellular level, similar to omega 3.6,7 Other research demonstrates that omega-6s have other benefits, like improved blood lipid profiles when replacing saturated fats, and that this occurs without increasing inflammation.8 So the best advice currently is to emphasise more omega-3 intake to balance out omega-6 intake and meet requirements, rather than specifically reducing omega-6 intake.1

If you think you need to boost your omega intake, Vital has a range of important fatty acid supplements to choose from and their team of experts provided the following advice for selecting the right omega supplement for you:

Supplement Smarts: How to pick the right omega-3 supplement

1. EPA and DHA Content: Rather than only looking at the total amount of fish oil your supplement contains, look for the specific amounts of EPA and DHA on the label, as these are the most beneficial omega-3s. Exact daily requirements are not known, but recommendations are usually either to eat fish twice a week, or aim for intake in the range of 250-500 mg combined EPA and DHA per day.9,10,11 Higher doses than this are likely safe9 but your healthcare professional should guide you if you wish to take more omega-3 for a specific purpose. In the human body, plant-based omega-3, alpha-linolenic acid (ALA) can be converted into EPA and DHA. So, if you are taking flaxseed oil rather than fish oil for omega-3s, then look for ALA content. An adequate intake of ALA for adults is estimated to be 1.1-1.6 g per day.1
2. Purity and Contaminant Testing: Seafood contains varying levels of mercury, but fish oil supplements are usually low in mercury, because it is removed during processing.1
3. Source and Sustainability: Fish-based omega-3 should ideally be sourced using sustainable fishing methods, and different types of cold-water oily fish can be used, while algae-based options are a good alternative for vegetarians. The fish oil in Vital Omega 3 comes from a variety of fish oils from Clupeidae (e.g. herring, sardine), Engraulidae (anchovy) and Scombridae (e.g. mackerel, tuna, bonito).
4. Form: Omega-3s in triglyceride form are typically better absorbed than those in ethyl ester form.1
5. Freshness: Fish oil are delicate and can easily oxidise. Vital’s fatty acids range includes antioxidants like vitamin E to reduce oxidation. Rigorous quality testing is performed to ensure product integrity.

What about my 3, 6 & 9 supplement?