Omega-3 and omega-6 fatty acids are essential fats — meaning the body cannot produce them and they must be obtained through diet. Together they play a critical role in regulating inflammation, but they work in opposite directions. Omega-6 fatty acids are pro-inflammatory, driving the immune response the body needs to fight infection and heal injury. Omega-3 fatty acids are anti-inflammatory, providing the counterbalance that prevents inflammation from becoming chronic.
This balance matters enormously for long-term health. Chronic, low-grade inflammation is now recognised as a key driver of many of the most prevalent modern diseases — including cardiovascular disease, type 2 diabetes, Alzheimer’s, and cancer. The optimal ratio of omega-6 to omega-3 is thought to be around 1:1 or 2:1, yet in the modern Western diet this ratio has shifted dramatically — often sitting as high as 16:1 in favour of omega-6. This imbalance has been driven largely by the mass adoption of refined seed oils such as sunflower, corn, and soybean oil in cooking and processed foods, a significant decline in oily fish consumption, and the shift towards grain-fed rather than grass-fed animal farming — all of which have simultaneously increased omega-6 intake and reduced omega-3 intake.
This imbalance is one of the most significant and correctable dietary contributors to chronic disease.
Sources of omega-3 and omega-6 fatty acids
Both omega-3 and omega-6 fatty acids are found in plant and animal foods, but in different forms. Plant sources provide the precursor forms — alpha-linolenic acid (ALA) for omega-3 and linoleic acid for omega-6 — which the body must then convert into their biologically active forms. For omega-3, these active forms are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). For omega-6, the active form is arachidonic acid.
The critical issue is that the conversion of plant-based ALA to EPA and DHA is slow and highly inefficient — and crucially, the conversion pathway is shared with omega-6, meaning a high omega-6 intake further suppresses omega-3 conversion. Direct consumption of EPA and DHA from animal sources is therefore strongly recommended for optimal health.
Omega 3
- Fatty fish such as salmon, sardines, mackerel, tuna & anchovies (EPA & DHA),
- Chia seeds (⍺-linoleic acid)
- Flaxseed (⍺-linoleic acid)
- Walnuts (⍺-linoleic acid)
- Grass fed beef, although still containing omega 6, has a much better ratio of omega 3:omega 6 than grain fed beef.
Omega 6
- Vegetable oils (linoleic acid)
- Many processed foods which contain vegetable and seed oils (linoleic acid)
- Nuts & seeds (linoleic acid)
- Tofu (linoleic acid)
- Eggs (arachadonic acid)
- Avocado oil (linoleic acid)
- Poultry (arachadonic acid)
Benefits of increasing dietary omega-3 fatty acids
Omega-3 fatty acids are a structural component of every cell membrane in the body, with particularly high concentrations in the brain and eyes. Beyond their structural role, their most significant contribution to health is their potent anti-inflammatory action. Increasing dietary omega-3 has been shown to reduce blood pressure, slow the build-up of arterial plaque, support brain health and cognitive function, and reduce the chronic inflammation that underlies conditions including heart disease, cancer, and arthritis.
How much omega-3 should I be eating?
The recommended intake for combined EPA and DHA is 250–500mg per day, which for most people can be achieved by eating at least two portions of fatty fish per week. For those following a plant-based diet, the recommended daily intake of ALA is 1.3–1.6g — one tablespoon of chia seeds provides approximately 2.4–2.7g, making it one of the most concentrated plant sources available. However, it is important to remember that conversion of ALA to the active forms EPA and DHA is slow and inefficient in many people, meaning plant sources alone may not be sufficient to meet the body’s needs. This is particularly relevant for those with genetic variants that further impair this conversion pathway.
What about supplements?
A food-first approach is always preferable, but given the significant health benefits of omega-3 and the difficulty many people have in meeting recommended intakes through diet alone, supplementation can be a valuable addition. Omega-3 supplements come in two primary forms — fish-based and vegan (derived from algae). When choosing a fish-based supplement, look for products from traceable, sustainable sources. For vegan options, ensure the algae is sustainably grown in a chemical-free environment. Brands such as Bare Biology and Biocare produce high quality versions of both.
∗ If under medical supervision consult a medical practitioner before taking any supplements, with omega 3, caution is especially advised if taking anticoagulant medication.
