The Balance is Crucial
The omega-6 to omega-3 ratio shows our long-term health. Low omega-3 levels, compared to omega-6, are linked to chronic illnesses. These include CVD, depression, dementia, neurodevelopmental disorders, and inflammatory conditions like arthritis and asthma.
Getting the right balance of omega-6 to omega-3 fats depends on the food you eat, as the body is not able to make these important fats itself. The fats that do the most work in our bodies also need a lot of energy to be made. So, if we eat only small amounts of omega-3s, we risk a deficiency.
Before agriculture, about twelve thousand years ago, our ancestors had a balanced intake of omega-6 and omega-3. They consumed one to two grams of omega-6 for every gram of omega-3 in their natural diet. The types of omega fats consumed varied a lot. They included many animal and marine products, along with plants, nuts, and seeds. This diverse diet provided a wide range of omega-6 and omega-3 fatty acids throughout the seasons. Today, people in the UK and USA have a ratio of more than 20:1 for omega-6 to omega-3. This major imbalance is associated with health risks over time.
The right balance of omega-6 to omega-3 is crucial for our health. It affects the heart, blood vessels, immune system, and inflammation. It also plays a role in brain function, mood, joint and bone health, and skin condition. Unfortunately, modern diets often disrupt this balance, leading to serious health issues.
The dramatic changes in our omega-3 and omega-6 intake have occurred as a result of the huge shift in the types of food we eat. Humans have grown grains like wheat, rice, and barley for ages. These foods give us energy and also feed the animals we eat. Grains are naturally very high in omega-6 fats and are consumed at the expense of omega-3 rich green plants, fish, seafood and grass fed/pastured animal meats. In addition to the increase in grain consumption, humans now eat huge amounts of manmade omega-6 rich plant fats, such as sunflower oil.
The omega-6 to omega-3 ratio is significantly out of balance due to the dominance of grains in Western diets. A high intake of omega-6 and a low intake of omega-3 over time can cause chronic ‘silent’ inflammation. This inflammation is linked to various health issues.
The problem with high omega-6 intake
What, exactly, is the problem with this dominance of omega-6? Omega-6 and omega-3 fats use the same proteins and biochemical processes to be converted into useful by-products in the body. If one of these omega families dominates, it will grab all of the resources (enzymes and micronutrients) and capacity for conversion, thereby affecting the types of by-product being created. One of the major consequences of higher omega-6 levels is the dysregulation of the inflammatory response. Omega-6 and omega-3 fats help make eicosanoids, which are hormone-like substances. These substances control the body's inflammatory response. So, the balance of these fats affects how well the body manages inflammation. Besides controlling inflammation, the type and amount of omega-6 and omega-3 fats in cell membranes shape the cell's structure. This affects how cells communicate, replicate, and form our organs, blood vessels, and central nervous system.
The omega-6 fats ultimately convert to arachidonic acid (AA) via numerous intermediates. Arachidonic acid is a key pro-inflammatory eicosanoid precursor. High omega-6 levels in the diet can take over the biochemical process that uses both omega-6 and omega-3 fats. This leads to increased levels of arachidonic acid and more inflammatory products. When we get enough omega-3 from our diet, our body changes short-chain, plant omega-3 fats into longer-chain EPA and DHA fats. This also stops the omega-6 conversion chain before it can turn into AA.
Omega-6 fats often have a bad reputation, but they are quite beneficial. They team up with omega-3 fats to reduce inflammation and help with cellular health and function. Gamma linolenic acid (GLA) is a ‘good’ omega-6 that is converted to dihomo-GLA, before being converted to AA. At this point, the pathway splits. DGLA can turn into AA or into its own eicosanoids, which are mainly anti-inflammatory. A balanced intake of omega-6s and omega-3s stops DGLA from turning into AA. This balance helps maintain the healthful functions of both omega families and prevents excess inflammatory AA.
Identify your ratio with our Optimal Omega-3 fatty acid test
Knowing your omega-6 to omega-3 ratio can help you understand your health and any risks for future health issues. Even if you don’t have health issues, you might still face problems like dry skin, trouble focusing, high stress, or anxiety. Frequent colds and slow wound healing might also happen. These concerns can be linked to an imbalance of omega-6 and omega-3 fatty acids and may indicate a greater risk of developing more serious illnesses.