Omega 3 vs omega 6 ratio

Omega 3 is a healthy fat. Too bad that our bodies cannot produce it, so we must obtain this fat by consuming foods that are rich in omega 3 fat naturally.

The other way is to consume omega 3 supplements – for example fish oil supplement.

What is optimal Omega 3 vs omega 6 ratio?

In the past when humans were closer to the nature omega 3 vs omega 6 ratio in our body was about 1:1. So for 1 “unit” of omega 3 fat we consumed 1 “unit” of omega 6 fat.

That was a perfect balance!

Then, after our diet changed we started eating more processed foods because life pace changed to a higher tempo. Omega 3 vs omega 6 ratio changed. It changed progressively trough the years and reached a peak in the beginning of the 21-st century when omega 3 vs omega 6 ratio was said to be about 1:20! That means 20 times less omega 3 fat than omega 6 fat consumed in our diet!

Optimal omega 3 vs omega 6 ratio is 1:1, but maintaining a 1:2 or 1:3 ratio will still have positive effects on your overall health.

To maintain such a good ratio you should consume additional omega 3 fat and in the same time decrease the intake of omega 6 fat.

Omega 3 vs omega 6 ratio
Omega 3 vs omega 6 ratio Your health
1:1 Perfect
1:2 Excellent
1:3 Very good
1:4 – 1:5 Good
more than 1:5 Not so good, consume more omega 3

Omega 3 rich foods

Where can you find omega 3 fat? Which food is the richest omega 3 food? Well, the most well-known source of omega 3 fat is fish. Below is the list of most healthy fish containing the most omega 3 fat:

  • Mackerel,
  • Coho salmon,
  • Sockeye salmon,
  • Copper River salmon,
  • Trout,
  • Canned wild Alaskan salmon.
  • Other very good sources of omega 3 fat:

  • fish oil as food supplement (capsules),
  • other types of oil like olive oil, canola oil, soybean oil or flaxseed oil,
  • eggs,
  • flaxseed,
  • hazelnuts and walnuts.
  • When considering to keep an optimal ratio there’s 3 things you can do.

    1) You can eat more of omega 3 rich food to improve the overall ratio.
    2) You can eat less of omega 6 rich food to improve the overall ratio.
    3) You can eat more of omega 3 rich food and at the same time eat less food that contains omega 6 fatty acids.

    The choice is yours!

    The best option is the 3rd option because consuming too much fat (1st and 2nd option) is not good for your body – you will start to gain weight because fat, although a healthy one, has a very high calorie value.

    1 gram of fat is about 9 calories (1 pound of fat equals 3,500 calories!). 50 grams (about 2 ounce) of fat per day means additional 450 calories intake, and that is not so little.

    End of the article.



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    Matej Gololicic >> @Healthiack >> Facebook page
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    2 Comments on this article. Feel free to join this conversation.

    1. mmc August 13, 2013 at 1:25 am - Reply

      Pray tell, where did people get all this Omega 3, who didn’t live on a coast?

      Check out Brian Peskin’s work. We have been conned again.

      • Healthiack August 14, 2013 at 11:50 pm - Reply

        Omega 3s can also be found in nuts (walnuts) and also in seeds (flaxseeds etc).

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