Most of us have heard that omega-3 fats are “good fats,” but many don’t realize it’s not just about getting enough omega-3s — it’s about keeping them in balance with omega-6 fats.
The right balance supports brain health, helps manage inflammation, and may even influence mood. The wrong balance — which is common in modern diets — can promote chronic inflammation and increase the risk of heart and mood disorders.
Understanding Omega-3 vs Omega-6
Both omega-3 and omega-6 fats are essential fatty acids — the body cannot make them on its own.
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Omega-3 fats (EPA, DHA, ALA) help reduce inflammation, support cell membranes in the brain, and are linked to lower rates of depression and anxiety.
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Omega-6 fats (mainly linoleic acid) also play vital roles in immunity and wound healing, but in excess — especially when coming from processed vegetable oils — they can drive chronic, low-grade inflammation.
For much of human history, people ate omega-6 and omega-3 fats in a ratio of roughly 1:1 to 4:1. Today, due to heavy use of seed oils (like soybean, corn, safflower, and sunflower oil) and a lower intake of seafood, that ratio has shifted to 10:1 or even 20:1 in many Western diets.
Why This Balance Matters
An imbalance tilted toward omega-6:
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Encourages production of pro-inflammatory molecules.
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Is linked to higher risk of heart disease, autoimmune issues, and mood disorders.
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May interfere with the incorporation of omega-3s into cell membranes.
Restoring balance by reducing excess omega-6 and boosting omega-3s may help calm inflammation and support brain and mental health.
How to Improve Your Omega-3 to Omega-6 Ratio Naturally
1. Prioritize Omega-3-Rich Foods
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Fatty fish: salmon, sardines, mackerel, anchovies
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Plant sources: chia seeds, flaxseeds, hemp seeds, walnuts (for ALA; the body converts only a small portion to EPA/DHA)
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Pasture-raised eggs and grass-fed beef can have higher omega-3s than conventional products.
2. Reduce Excess Omega-6 from Processed Oils
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Limit foods fried in or made with soybean, corn, safflower, and sunflower oils.
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Opt for extra-virgin olive oil, avocado oil, or small amounts of grass-fed butter or ghee for cooking.
3. Eat More Whole Foods, Fewer Processed Snacks
Many processed foods — chips, crackers, baked goods — contain refined seed oils that skew the ratio.
Supplementation Tips
For those who don’t eat much fatty fish, high-quality fish oil or algae-based omega-3 supplements can help.
Look for:
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A supplement that provides both EPA and DHA, ideally at least 500–1,000 mg combined per day (or as directed by a healthcare professional).
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A product that is third-party tested for purity and low levels of heavy metals.
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A formula with triglyceride or re-esterified triglyceride form, which may be better absorbed than ethyl ester forms.
It’s still important to pair supplementation with a diet that reduces excess omega-6 intake for the best results.
The Mind-Gut-Earth Perspective
A balanced diet that supports omega-3 levels also helps restore soil and ecosystem health. Fish stocks managed sustainably and regenerative farming that raises grass-fed livestock both contribute to a healthier planet — and healthier fats for us.
Key Takeaways
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Both omega-3 and omega-6 fats are essential, but modern diets are often too high in omega-6.
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Restoring balance can help reduce chronic inflammation and support heart, brain, and mental health.
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Eat more omega-3-rich foods and reduce reliance on seed-oil-heavy processed foods.
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If supplementing, choose a high-quality, tested source of EPA + DHA.
Selected Scholarly References
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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.
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Bazinet RP, Layé S. “Polyunsaturated fatty acids and their metabolites in brain function and disease.” Nat Rev Neurosci. 2014;15(12):771-785.
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Calder PC. “Omega-3 polyunsaturated fatty acids and inflammatory processes: nutrition or pharmacology?” Br J Clin Pharmacol. 2013;75(3):645-662.
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Grosso G, et al. “Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis.” PLoS One. 2014;9(5):e96905.
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Harris WS, et al. “Omega-3 fatty acids and cardiovascular disease: new developments and applications.” Curr Opin Clin Nutr Metab Care. 2019;22(2):110-115.
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Patterson E, et al. “Health implications of high dietary omega-6 polyunsaturated fatty acids.” J Nutr Metab. 2012;2012:539426.
