Omega-6 vs. Omega-3: Balancing Inflammation and Health
Understanding the Omega-6:Omega-3 Ratio
Your Omega-6:Omega-3 ratio reflects the total amount of seven omega-6 and four omega-3 fatty acids found in whole blood, as opposed to the red blood cell membranes used for the Omega-3 Index. We recommend a ratio of 3:1 to 5:1 (omega-6 to omega-3), which you can find represented in your results as blue dots on a visual scale.
A more specific ratio to watch is the AA:EPA ratio, which compares arachidonic acid (AA)—an omega-6 fatty acid—to eicosapentaenoic acid (EPA)—an omega-3 fatty acid. Both are precursors to eicosanoids and prostaglandins, compounds that influence inflammation, fever, blood pressure, and clotting.
AA and EPA are metabolically powerful, and imbalances between the two can affect inflammatory pathways and overall wellness.
Should Omega-6 Be Considered "Bad"?
Not necessarily. While omega-3s are often praised for their anti-inflammatory effects, recent studies show that linoleic acid (a common omega-6) is associated with better cardiovascular and metabolic outcomes. Instead of trying to reduce omega-6 intake, we recommend focusing on increasing omega-3 levels, which naturally improves the ratio and is easier to achieve through diet and supplementation.
Optimizing your Omega-3 Index—getting into the green zone (8–12%)—is the most actionable and impactful goal for improving this ratio.
The Trans Fat Index: What It Means and Why It Matters
What Are Trans Fats?
According to the Harvard T.H. Chan School of Public Health, the FDA banned artificial trans fats in 2015 due to their strong link to heart disease, diabetes, and dementia. The ban required full compliance by 2018.
Your Trans Fat Index measures the amount of industrially produced trans fats (specifically 18:1 and 18:2 trans fatty acids) in your red blood cells. These fats primarily come from processed foods like microwave popcorn, baked goods, and margarine. Because the body cannot make them, their presence is a clear marker of dietary intake.
What’s a Healthy Trans Fat Index?
If your Trans Fat Index is below 1%, you're in a good place. Over the last decade, average levels have decreased by 50% due to food supply changes.
However, trans fats can still come from natural sources—like meat and dairy—in a form called ruminant trans fats. These are less concerning. If your Trans Fat Index is just above 1% and you avoid processed foods, this may reflect stored trans fats from past consumption being released into your bloodstream.
If you’re above 1% and still consume processed foods, it's time to make dietary changes:
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Check labels for partially hydrogenated oils
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Eliminate snacks that still contain hidden trans fats
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Retest in 6–12 months to monitor progress
Fatty Acid Profiles: What Else Is in Your Report?
The Omega-3 Index Complete Test measures all fatty acids in plasma, red and white blood cells, providing a broad snapshot of your dietary and metabolic health.
There are five primary groups of fatty acids:
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Omega-3 fatty acids (EPA, DHA, ALA)
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Omega-6 fatty acids (linoleic acid, AA)
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Saturated fatty acids (like palmitic acid)
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Cis-monounsaturated fats
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Trans fatty acids
While EPA and DHA are highly responsive to diet, not all fatty acids are. Some are more influenced by genetics and metabolism.
Spotlight on Linoleic and Palmitic Acids
Linoleic acid, found in sunflower oil, nuts, and seeds, is often misunderstood. Despite being an omega-6, clinical trials show that higher blood levels are linked to better heart health and lower diabetes risk.
Palmitic acid, a saturated fat found in palm oil, behaves differently. Its levels don’t increase significantly with dietary intake of saturated fat—but do rise in response to excess carbohydrate consumption. This process, known as de novo lipogenesis, is where the body converts surplus carbs into fat, which may be associated with increased diabetes risk.
What About Saturated Fats?
Contrary to popular belief, saturated fat levels in red blood cells don’t directly reflect the amount of saturated fat you eat. Moreover, LDL cholesterol—commonly labeled a “bad fat”—is a different measurement entirely and isn't determined by red blood cell saturated fat content.
What to Do With This Information
Most fatty acids in your report are not yet linked to specific health recommendations. The exceptions are:
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Omega-3 Index – Aim for 8–12%
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Trans Fat Index – Keep it below 1%
These are diet-sensitive and actionable. For other fatty acids, the science is still evolving, so any significant changes should be made in consultation with a healthcare provider.
Know Your Numbers, Guide Your Health
With tools like the Omega-3 Index Complete Test, you’re no longer guessing about your fatty acid status—you have real data. Focus on:
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Increasing your EPA and DHA through diet or supplements
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Reducing exposure to trans fats
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Understanding that not all omega-6s or saturated fats are “bad”
At Ballstad, we believe in providing the purest, most effective Omega-3 products to help you reach your goals. Our sustainably sourced Ballstad Omega-3 supports a healthy Omega-3 Index and empowers you to take control of your long-term wellness.
Credit: OmegaQuantB Website
