Omega 3 Vs Omega 6: Is One Better than the Other?

It wasn’t always this way. Research shows that our hunter-gatherer ancestors consumed omega-6 and omega-3 fats in a ratio of 1:1. Up until about 100 years ago, the ratio was around 4:1. ^1,2 That all changed with the Industrial Revolution. Industrialization created a surplus of oil-rich cottonseed, a waste product of cotton farming. This, in turn, led to the development of cottonseed oil and hydrogenated vegetable shortening as cheap alternatives to animal fats. Consumption of these omega-6 fats then exploded after World War II as soybean, corn, and other seed oils became widely available. Today, these oils have become a staple in American diets, resulting in an unhealthy ratio ranging from 15:1 to 20:1.³

The Essentials

Both omega-6s and 3s are considered “essential” because the body cannot make them. This means you must get these fatty acids from the foods you eat. Omega-3s are well known for their anti-inflammatory benefits that support heart health, brain function, and vision, as well as potentially helping to improve autoimmune/inflammatory conditions like arthritis, lupus, and fatty liver disease.⁴ Omega-6s, on the other hand, support energy storage and provide building blocks for cell membranes in organs like the lungs, kidneys, and muscles. They also act as building blocks for prostaglandins—signaling molecules that control inflammation, blood clotting, and muscle contractions.⁵ But, when it comes to omega-6s, you can get too much of a good thing. Studies show that, when consumed in excess, certain omega-6 fatty acids, such as the linoleic acid in seed oils, can be pro-inflammatory and may contribute to chronic low-level inflammation in the body.²

Avoid Low Omega-3 Levels  

When you don’t balance your omega-6 intake with sufficient omega-3s, you’re setting yourself up for an increased risk of a number of future health problems. But shortchanging these essential fats can also cause more immediate problems. These include:

• Dry, brittle hair; dandruff
• Dry eyes
• Mood swings
• Psychiatric disorders (ADHD, bipolar disorder, depression, etc.)
• Rough, dry skin
• Sleep issues
• Weakened immunity ^4,6,7,8,9

Rebalance Your Omega Ratio

By now, you might be thinking that it’s time to ditch omega-6s completely. But, while consuming too many refined omega-6s (think seed oils and ultra-processed foods) can create an unhealthy imbalance, there are a number of healthy sources of these controversial fats. Minimally or unprocessed sources include eggs, nuts and seeds, tofu, and whole grains. Just remember, even these good-for-you omga-6-rich foods need to be balanced with omega-3s. One of the best ways to increase your omega-3 intake is to add more fatty, cold-water fish and seafood, such as anchovies, herring, mackerel, oysters, sardines, salmon, seabass, and trout, to your diet. You can also get a beneficial dose of plant-based omega-3s from chia, flax, and hemp seeds, as well as seaweed.

If you’re still struggling to add more omega-3s to your diet, consider a high-quality fish oil supplement. Look for a supplement that contains meaningful amounts of high-purity, concentrated omega-3 marine oils that provides both EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid). Research confirms that a daily dose of these two vital omega-3s can have a big impact on your health. In one analysis of 14 clinical trials involving more than 67,587 participants, supplementing with omega-3s significantly reduced the odds of having a major cardiovascular event or dying from cardiovascular disease.¹⁰  Another meta-analysis of eight clinical trials involving 387 people with metabolic syndrome found that taking an omega-3 supplement effectively improved cardiovascular health by reducing blood pressure and triglycerides.¹¹ These findings are largely due to omega-3s anti-inflammatory action.

Trading in ultra-processed foods and seed oils for healthier sources of omega-6 fatty acids and upping your intake of omega-3s can provide whole body benefits. But if fish isn’t your thing, taking an omega-3 supplement can help you balance your essential fatty acids and improve your health in an affordable and effective way.

References

1. Simopoulos AP. The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Experimental Biology and Medicine (Maywood). 2008;233(6):674-88.
2. DiNicolantonio JJ, O’Keefe J. The importance of maintaining a low omega-6/omega-3 ratio for reducing the risk of autoimmune diseases, asthma, and allergies. Missouri Medicine. 2021;118(5):453-9.
3. History of seed oils in the American diet. Metabolic Health. 2023. Available at: https://metabolichealth.com/history-of-seed-oils-in-the-american-diet/#:~:text=Conclusion-,The%20Early%20Days,to%20extract%20oil%20from%20seeds.
4. Omega-3 fatty acids. National Institutes of Health, Office of Dietary Supplements.2025. Available at: https://ods.od.nih.gov/factsheets/Omega3FattyAcids%20-HealthProfessional/#:~:text=Conclusions%20about%20omega%2D3s%20and,than%202%20g%20%5B91%5D.
5. Djuricic I, Calder PC. Beneficial outcomes of omega-6 and omega-3 polyunsaturated fatty acids on human health: An update for 2021. Nutrients. 2021;13(7):2421.
6. Ciesielski TH, Williams SM. Low Omega-3 intake is associated with high rates of depression and preterm birth on the country level. Scientific Reports. 2020;10:19749.
7. Messamore E, McNamara RK. Detection and treatment of omega-3 fatty acid deficiency in psychiatric practice: Rationale and implementation. Lipids in Health & Disease. 2016;15:25.
8. Shimizu K, Kuramochi Y, Hayamizu K. Effect of omega-3 fatty acids on sleep: a systematic review and meta-analysis of randomized controlled trials. Journal of Clinical Biochemistry andl Nutrition. 2024;75(3):204-12.
9. Bodur M, Yilmaz B, Ağagündüz D, et al. Immunomodulatoy effects of omega-3 fatty acids: Mechanistic insights and health implications. Molecular Nutrition & Food Research. 2025;69(10):e202400752.
10. Shen S, Gong C, Jin K, et al. Omega-3 fatty acid supplementation and coronary heart disease risks: A meta-analysis of randomized controlled clinical trials. Frontiers in Nutrition. 2022;9:809311.

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.